The Plank Fitness Test
The Plank Test, also known as the Prone Bridge Test, is a simple fitness test
of core muscle strength, and can also be used as a fitness exercise for
improving core strength. The aim of this test is to hold an elevated plank
position for as long as possible.
purpose: The plank test measures the control and endurance of the
back/core stabilizing muscles.
equipment required: flat and clean surface, stopwatch, recording sheets,
pen.
pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender and test conditions.
Perform a standard warm-up. See more details of pre-test procedures.
procedure: The aim of this test is to hold an elevated position for as long as
possible. Start with the upper body supported off the ground by the elbows
and forearms, and the legs straight with the weight taken by the toes. The hip
is lifted off the floor creating a straight line from head to toe. As soon as the
subject is in the correct position, the stopwatch is started. The head should be
facing towards the ground and not looking forwards. The test is over when the
subject is unable to hold the back straight and the hip is lowered.
scoring: The score is the total time completed. The table below is just a
rough guide to scores for both males and females created by Topend Sports.
See the references below for more detailed norms. In 2020, 62-year-old
former US Marine George Hood set the world planking record with a time of
eight hours, 15 minutes and 15 seconds.
Rating
Time
Excellent
> 6 minutes
Very Good
4-6 minutes
above average
2-4 minutes
Average
1-2 minutes
below average
30-60 seconds
poor
15-30 seconds
very poor
< 15 seconds
advantages: this test is simple to perform, with minimal costs and can be selfadministered.
disadvantages: the determination of when failure occurs is a subjective
measurement.
references:

Strand, S. L., Hjelm, J., Shoepe, T. C., & Fajardo, M. A. (2014). Norms for an isometric
muscle endurance test. Journal of human kinetics, 40, 93–102.

Bohannon RW, Steffl M, Glenney SS, Green M, Cashwell L, Prajerova K, Bunn J. The
prone bridge test: Performance, validity, and reliability among older and younger adults. J
Bodyw Mov Ther. 2018 Apr;22(2):385-389.
Step Test at Home
Push-Up | Sit-Up | Squat | Step | Vertical Jump | Sit & Reach
This simple test is designed to assess your cardiovascular endurance.
Equipment

A 12 inch high bench (or a similar sized stair or sturdy box), a watch for timing minutes.
Procedure
Step on and off the box for three minutes. Step up with one foot and then the
other. Step down with one foot followed by the other foot. Try to maintain a
steady four beat cycle. It's easy to maintain if you say "up, up, down, down".
Go at a steady and consistent pace. This is a basic step test procedure - see
also other step tests.
Measurement
At the end of three minutes, remain standing while you immediately check
your heart rate. Take your pulse for one minute (e.g. count the total beats
from 3 to 4 minutes after starting the test). Go here for more information about
measuring your heart rate.
How did you go?
The lower your heart rate is after the test, the fitter you are. Compare your
heart rate results to the table below. Remember, these scores are based on
doing the tests as described, and may not be accurate if the test is modified at
all. This home step test is based loosely on the Canadian Home Fitness
Test and the results below are also based from data collected from performing
this test. Don't worry too much about how you rate - just try and improve your
own score.
3-Minute Step Test (Men) - Heart Rate
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
<79
<81
<83
<87
<86
<88
Good
79-89
81-89
83-96
87-97
86-97
88-96
Above Average
90-99
90-99
97-103
98-105
98-103
97-103
Average
100-105
100-107
104-112
106-116
104-112
104-113
Below Average
106-116
108-117
113-119
117-122
113-120
114-120
Poor
117-128
118-128
120-130
123-132
121-129
121-130
Very Poor
>128
>128
>130
>132
>129
>130
3-Minute Step Test (Women) - Heart Rate
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
<85
<88
<90
<94
<95
<90
Good
85-98
88-99
90-102
94-104
95-104
90-102
Above Average
99-108
100-111
103-110
105-115
105-112
103-115
Average
109-117
112-119
111-118
116-120
113-118
116-122
Below Average
118-126
120-126
119-128
121-129
119-128
123-128
Poor
127-140
127-138
129-140
130-135
129-139
129-134
Very Poor
>140
>138
>140
>135
>139
>134
Modified Sit and Reach Test
This is a modified version of the traditional sit and reach test, designed to
control for the variable lengths of people's arms and legs, which is a limitation
of the standard test. In this test, the zero mark is adjusted for each individual,
based on their sitting reach level.
purpose: The sit and reach test is an important functional measure of hip
region flexibility, including the lower back and hamstring muscles (the back of
the legs). Generally, lack of flexibility in this region is associated with an
increased risk of injury, and specifically is implicated in lumbar lordosis,
forward pelvic tilt and lower back pain.
equipment required: modified sit and reach box. You need one designed
specifically for the modified test (or alternatively a makeshift ruler and box
may be used).
pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender, test conditions. Perform
an appropriate warm-up.
procedure: Remove your shoes, and sit on the floor with your back and head
against a wall. You legs should be out straight ahead and knees flat against
the floor. Have someone place the box flat against your feet. While keeping
your back and head against the wall, stretch your arms out towards the box.
Adjust the sliding ruler so that the zero mark is at your fingertips. Place your
hands side by side, and lean forward slowly as far as possible (your head and
shoulders can come away from the wall) keeping the fingertips level with each
other and the legs flat. Do not jerk or bounce to reach further. Hold the full
reach position for two seconds, and record you score. See also video
demonstrations of the Sit and Reach Test.
scoring: The score is recorded to the nearest centimeter or half inch as the
distance reached.
variations: See the general sit and reach procedure page for a list of other
test variations. The variations mostly involve differences in the placement of
the zero mark.
validity: This tests only measures the flexibility of the lower back and
hamstrings, and is a valid measure of this.
reliability: The reliability will depend on the amount of warm-up allowed, and
whether the same procedures are followed each time. Most norms are based
on no previous warm-up, though the best results will be achieved after a warm
up or if the test is proceeded by a test such as the endurance test.
advantages: this modified sit and reach test accounts for variations in arm,
leg and trunk length, a limitation of the traditional sit and reach test.
disadvantages: This variation of the sit and reach test requires a
measurement box specifically made for this test, which is not readily available.
The norms for the sit and reach are usually for the traditional method, so it
may be hard to find results to compare to.
other comments: This test was developed by Acuflex, the makers of a sit
and reach apparatus (Acuflex® I Modified Sit and Reach Tester), to overcome
perceived limitations of the traditional sit and reach test.
Sit and Reach Test Norms
The sit and reach test is a common measure of flexibility, and specifically
measures the flexibility of the lower back and hamstring muscles. The norm
values below are for the standard version of the test in which both knees are
held straight.
The table below gives you a general guide for expected scores (in cm and
inches) for adults, when performed without a warm-up.
There are some variation is how the test is measured. In this example, the
zero point is at the level of the feet (otherwise you can add 23cm or nine
inches, depending on what protocol is used).
men
cm
women
inches
cm
inches
super
> +27
> +10.5
> +30
> +11.5
excellent
+17 to +27
+6.5 to +10.5
+21 to +30
+8.0 to +11.5
good
+6 to +16
+2.5 to +6.0
+11 to +20
+4.5 to +7.5
average
0 to +5
0 to +2.0
+1 to +10
+0.5 to +4.0
fair
-8 to -1
-3.0 to -0.5
-7 to 0
-2.5 to 0
poor
-20 to -9
-7.5 to -3.5
-15 to -8
-6.0 to -3.0
very poor
< -20
< -7.5
< -15
< -6.0
Body Mass Index (BMI)
BMI stands for Body Mass Index. It is a measure of body composition. The
higher the figure the more overweight you are. Like any of these types of
measures it is only a guide, and other issues such as body type and shape
have a bearing as well. Remember, BMI is just a guide - it does not accurately
apply to elderly populations, pregnant women or very muscular athletes such
as weight lifters.
Calculate your own BMI !
BMI is calculated by taking a person's weight and dividing by their height
squared. The standard is to use metric units. For instance, if your height is
1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your
weight is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124). Using pounds
and inches, BMI can be calculated by multiplying by a conversion factor of
703, so BMI = weight (lb) / [height (in)]2 x 703
It is easier if you use these calculators.

If you are from the US and want to enter your height in feet and inches, and weight in
pounds, use this calculator.

For the rest of the world, there is a metric version for entering height in meters and weight in
kilograms.
Test Details
equipment required: scales and stadiometer required for measuring weight
and height.
procedure: BMI is calculated from body mass (M) and height (H). BMI = M /
(H x H), where M = body mass in kilograms and H = height in meters. The
higher the score usually indicating higher levels of body fat.
scoring: Generally, a BMI between 20 and 25 is considered normal weight for
height, and outside these values is either underweight or overweight. The
rating scale is the same for males and females. See the table of BMI
Norms based on the World Health Organization BMI classification system.
You can also use the reverse lookup BMI table for determining your ideal
weight based on height.
target population: BMI is often used as a general population measure to
determine the level of health risk associated with obesity.
advantages: only simple calculations are required from standard height and
weight measurements.
disadvantages: in certain populations BMI can be inaccurate as a measure
of body fatness, for example large and muscular though lean athletes may
score high BMI levels which incorrectly rates them as obese.
other comments: Other simple measures of body composition, such
as skinfolds measures, would be preferable if available.
BMI Norms
BMI stands for Body Mass Index. It is a measure of body composition, using a
ratio of height and weight (see procedures and calculators).
Once you have worked out you BMI score, use the table below to determine
your BMI rating. The rating is the same for males and females. The table
shows the World Health Organization BMI classification system.
classification
underweight
BMI (kg/m2)
< 18.50
sub-classification
BMI (kg/m2)
severe thinness
< 16.00
moderate thinness
16.00 - 16.99
mild thinness
17.00 - 18.49
normal range
18.5 - 24.99
normal
18.5 - 24.99
overweight
≥ 25.00
pre-obese
25.00 - 29.99
Obese
obese class I
30.00 - 34.99
obese class II
35.00 - 39.99
obese class II
≥ 40.00
(≥ 30.00)
Waist to Hip Ratio (WHR)
The waist to hip ratio is the ratio of waist circumference to the hip
circumference, a simple calculation of the measurements of the waist
girth divided by the hip girth. This test has been shown to be related to the risk
of coronary heart disease. The basis of this measure as a coronary disease
risk factor is the assumption is that fat stored around the waist poses a greater
risk to health than fat stored elsewhere in the body.
purpose: to determine the ratio of waist circumference to the hip
circumference, as this has been shown to be related to the risk of coronary
heart disease.
equipment required: tape measure
procedure: A simple calculation of the measurements of the waist
girth divided by the hip girth. Waist to Hip Ratio (WHR) = Gw / Gh, where Gw
= waist girth, Gh = hip girth. It does not matter which units of measurement
you use, as long as it is the same for each measure.
scoring: The table below gives general guidelines for acceptable levels for
hip to waist ratio. Acceptable values are excellent and good. You can use any
units for the measurements (e.g. cm or inches), as it is only the ratio that is
important.
male
female
extreme
> 1.00
> 0.90
high
0.95 - 1.00
0.85 - 0.90
average
0.90 - 0.95
0.80 - 0.85
good
0.85 - 0.90
0.75 - 0.80
excellent
< 0.85
< 0.75
target population: This measure is often used to determine the coronary
artery disease risk factor associated with obesity.
advantages: the WHR is a simple measure that can be taken at home by
anyone to monitor their own body composition levels.
Agility T-Test
The T-Test is a simple running test of agility, involving forward, lateral, and
backward movements, appropriate to a wide range of sports.
purpose: the T-Test is a test of agility for athletes, and includes forward,
lateral, and backwards running.
equipment required: tape measure, marking cones, stopwatch, timing
gates (optional)
pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender, test conditions.
Measure and mark out test area. Perform an appropriate warm-up. See
more details of pre-test procedures.
test setup: Set out four cones as illustrated in the diagram above (5 yards =
4.57 m, 10 yards = 9.14 m).
procedure: The subject starts at cone A. On the command of the timer, the
subject sprints to cone B and touches the base of the cone with their right
hand. They then turn left and shuffle sideways to cone C, and also touches its
base, this time with their left hand. Then shuffling sideways to the right to cone
D and touching the base with the right hand. They then shuffle back to cone B
touching with the left hand, and run backwards to cone A. The stopwatch is
stopped as they pass cone A.
scoring: The trial will not be counted if the subject crosses one foot in front of
the other while shuffling, fails to touch the base of the cones, or fails to face
forward throughout the test. Take the best time of three successful trials to the
nearest 0.1 seconds. The table below shows some scores for adult team sport
athletes.
Males (seconds)
Females (seconds)
Excellent
< 9.5
< 10.5
Good
9.5 to 10.5
10.5 to 11.5
Average
10.5 to 11.5
11.5 to 12.5
Poor
> 11.5
> 12.5
comments: Ensure that the participants face forwards when shuffling and do
not cross the feet over one another. For safety, a spotter should be positioned
a few meters behind cone A to catch players in case they fall while running
backward through the finish.
reliability: the type of surface that is used should be consistent to ensure
good test-retest reliability
advantages: This is a simple agility test to perform, requiring limited
equipment and space.
disadvantages: Only one person can perform the test at a time.
references:

Semenick, D. (1990). The T-test. NSCA Journal, 12(1), 36-37.

PAUOLE KAINOA; MADOLE, KENT; GARHAMMER, JOHN; LACOURSE, MICHAEL;
ROZENEK, RALPH. (2000). Reliability and Validity of the T-Test as a Measure of Agility,
Leg Power, and Leg Speed in College-Aged Men and Women. The Journal of Strength &
Conditioning Research. 14. 10.1519/00124278-200011000-00012.
Stork Balance Stand Test
The stork balance test requires the person to stand on one leg, up on the ball
of the foot, for as long as possible. The similar Flamingo Balance Test is
different as it requires the subject to balance on a board.
purpose: To assess whole body balance ability.
equipment required: flat, non-slip surface, stopwatch, paper and pencil.
pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender, test conditions. Perform
an appropriate warm-up. See more details of pre-test procedures.
procedure: Remove the shoes and place the hands on the hips, then position
the non-supporting foot against the inside knee of the supporting leg. The
subject is given one minute to practice the balance. The subject raises the
heel to balance on the ball of the foot. The stopwatch is started as the heel is
raised from the floor. The stopwatch is stopped if any of the follow occur:

The hand(s) come off the hips

The supporting foot swivels or moves (hops) in any direction

The non-supporting foot loses contact with the knee.

The heel of the supporting foot touches the floor.
Rating
Score (seconds)
Excellent
> 50
Good
40 - 50
Average
25- 39
Fair
10 - 24
Poor
< 10
Scoring: The total time in seconds is recorded. The score is the best of three
attempts. The table lists general ratings for this test.
Variations: the stork balance test is also sometimes conducted with the eyes
closed, giving it a higher level of difficulty. See also the similar flamingo
balance test.
Alpha-Fit Version: in the Alpha-Fit version of this test, the hand do not need
to be placed on the hip, and timing stops if the hands go above the horizontal
level. There is also a 60 second maximum score.
Reference: Johnson BL, Nelson JK. Practical measurements for evaluation in
physical education. 4th Edit. Minneapolis: Burgess, 1979.
35m Sprint Norms
Sprint or speed tests can be performed over varying distances, depending on
the factors being tested and the relevance to the athlete's sport. We do not
have many norms of sprint tests on this site, at the moment just this one for
35m sprinting, which surprisingly we don't even have a page about a speed
test ober that distance.
35m Sprint Norm Table
The table below categorizes the speed in seconds for adult men and women
doing a 35 meter sprint test.
Time to run 35 meters (in seconds) for men and women
rating
men
women
very good
< 4.80
< 5.30
good
4.80 - 5.09
5.30 - 5.59
average
5.10 - 5.29
5.60 - 5.89
fair
5.30 - 5.60
5.90 - 6.20
poor
> 5.60
> 6.20
* for Australian team sport players
Alternate-Hand Wall-Toss Test
The Alternate-Hand Wall-Toss Test is a test of hand-eye coordination,
where the participant throw a ball against a wall from one hand in an
underarm action, and attempt to catch it with the opposite hand.
purpose: to measure hand-eye coordination
equipment required: tennis ball or baseball, smooth and solid wall, marking
tape, stopwatch (optional)
pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent. Prepare forms and record basic
information such as age, height, body weight, gender, test conditions. Perform
an appropriate warm-up and practice. See more details of pre-test
procedures.
procedure: A line is placed on the ground a certain distance from the wall
(e.g. 2 meters, 3 feet). The person stands behind the line and facing the wall.
The ball is thrown from one hand in an underarm action against the wall, and
attempted to be caught with the opposite hand. The ball is then thrown back
against the wall and caught with the initial hand. The test can continue for a
nominated number of attempts or for a set time period (e.g. 30 seconds). By
adding the constraint of a set time period, you also add the factor of working
under pressure.
scoring: This table lists general ratings (source unknown) for the wall toss
test, based on the score of the number of successful catches in a 30 second
period.
Rating
Score (in 30 seconds)
Excellent
> 35
Good
30 - 35
Average
20- 29
Fair
15 - 19
Poor
< 15
variations / modifications: There are numerous variation that can be made
to the procedures of this test depending on the desired outcomes: the size,
weight and shape of the object, the distance from the wall, the number of
attempts or time period can all be varied. The procedure should be recorded
with the results and kept consistent for future testing of the same participants.
advantages: minimal equipment and costs are involved in conducting this
test, and it can be self-administered.
disadvantages: the ability to catch the ball can be affected by how hard and
straight the ball is thrown to the wall. You may want to draw a target on the
wall to help with throwing accuracy. The test results may be skewed if the
subject 'flukes' a few catches, so repeating the test a few times may result in
more accurate results.