Station One – Curl-ups
Objective: To measure abdominal strength/endurance by maximum number of curl-ups
performed in one minute.
Testing procedure: Have participant lie on cushioned, clean surface with knees flexed and feet about 12 inches from
buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest.
Keep this arm position, participant raises the trunk curling up to touch elbows to thighs and then lowers the back to the
floor so that the shoulder blades touch the floor, for one curl-up. To start, a timer calls out the signal “Ready? Go!” and
begins timing participant for one minute. The participant stops on the word “stop”.
You can also use an alternative partial curl-up if desired. Let the participant extend arms forward with fingers resting on
the legs and pointing toward the knees. The feet are not held or anchored. The partner is behind the head with hands
cupped under the child’s head. The participant being tested curls up slowly sliding the fingers up the legs until the
fingertips touch the knees, then back down until the head touches the partner’s hands. The curl-ups are done to a
metronome or clapping with one complete curl-up every three seconds. The participant continues for 1 minute.
Supplies/Equipment: Sign describing the activity, a stopwatch, ruler to measure the 12 inches from feet to buttocks,
floor mat.
Scoring: “Bouncing” off the floor is not permitted. The curl-up should be counted only if performed correctly.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve a good or excellent score for either regular or partial curl ups.
Adult Standards
Number of regular or partial curl-ups per minute.
Male
Female
Age
<35
35-44
>45
Age
<35
35-44
>45
Excellent
60 or more
50 or more
40 or more
Excellent
50 or more
40 or more
30 or more
Good
45-59
40-49
25-39
Good
40-49
25-39
15-29
Fair
30-44
25-39
15-24
Fair
25-39
15-24
10-14
Poor
<30
<25
<15
Poor
<25
<15
<10
Station Two – Right-Angle Push-ups
Objective: To measure upper body strength/endurance by maximum number of pushups completed.
Testing procedure: The participant lies face down on the mat in push-up position with hands under shoulders, fingers
straight, and legs straight, parallel, and slightly apart, with the toes supporting the feet. The participant straightens the
arms, keeping the back and knees straight, then lowers the body until there is a 90-degree angle at the elbows, with the
upper arms parallel to the floor. A partner holds her/his hand at the point of the 90-degree angle so that the participant
being tested goes down only until her/his shoulder touches the partner’s hand, then back up. The push-ups are done to a
metronome (or audio tape, clapping, drums) with one complete push-up every three seconds, and are continued until the
participant can do no more in rhythm (has not done the last three in rhythm).
You can also use an alternative format if desired, by having the participant support his/her weight on his/her knees instead
of toes.
Supplies/Equipment: Sign describing the activity, metronome (or audio tape, clapping, drums), floor mat.
Scoring: The push up should only be counted if done with proper form (either pushing up from the toes or the knees) and
in rhythm.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, good or excellent score (males are scored on regular push ups and females are scored on
modified push ups).
Adult Standards
Number of push ups or modified push-ups per minute.
Male
Female
Age
20-29
30-39
40-49
50-59
60+
Age
20-29
30-39
40-49
50-59
60+
Excellent
>54
>44
>39
>34
>29
Excellent
>48
>39
>34
>29
>19
Good
45-54
35-44
30 -39
25-34
20-29
Good
34-38
25-39
20-34
15-29
5-19
Average
35-44
25-34
20-29
15-24
10-19
Average
17-33
12-24
8-19
6-14
3-4
Fair
20-34
15-24
12-19
8-14
5-9
Fair
6-16
4-11
3-7
2-5
1-2
Poor
<20
<15
<12
<8
<5
Poor
<6
<4
<3
<2
<1
Station Three – V-Sit Reach
Objective: To measure flexibility of lower back and hamstrings. Flexibility is the
ability to move joints easily through their full range of motion.
Testing procedure: A straight line two feet long is marked on the floor as the
baseline. A measuring line is drawn perpendicular to the midpoint of the baseline extending two feet on each side and
marked off in half-inches. The point where the baseline and measuring line intersect is the “0” point. The participant
removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline,
heels 8-12 inches apart. Participant clasps thumbs so that hands are together, palms down and places them on measuring
line. With the legs held flat by a partner, the participant slowly reaches forward as far as possible, keeping fingers on
baseline and feet flexed. After three practice tries, the participant holds the fourth reach for three seconds while that
distance is recorded.
Supplies/equipment: Sign describing the activity, measuring line, floor mat.
Scoring: Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Participants should be
encouraged to reach slowly rather than “bounce” while stretching. Scores, recorded to the nearest half-inch, are read as
plus scores for reaches behind baseline.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, good or excellent.
Adult Standards
Inches
Male
Female
Excellent
>5.5 in
>6.0 in
Good
4.5-5.5 in
4.5-6.0 in
Average
3.0-4.0 in
3.0-4.0 in
Fair
1.5-2.5 in
1.5-2.5 in
Poor
<1.5 in
<1.5 in
Station Four – Jumping Rope
Objective: To measure cardiorespiratory endurance.
Testing procedure: The participant jumps at a steady pace with a single rope continuously
(rope must remain in a constant turning motion) for 30 seconds without a miss. The
participant starts when ready. Anytime the rope stops moving before 30 seconds has elapsed,
have the participant stop, and begin the task again (allow rest if needed). There is no limit to the number of attempts to
satisfactorily complete this challenge. Allow movement while jumping. Participants do not need to stay on the same spot
to complete this challenge. Allow jumping of any style (forwards or backwards, one foot or two feet, switching feet,
skipping, tricks, etc.), however the rope must pass under the participant's feet. Make sure the jump rope chosen is not too
long or too short. To determine the correct length of a jump rope for an individual step with both feet together on the
middle of the rope. The rope handles should come up to the armpits.
Supplies/Equipment: Signage describing the activity, 1 jump rope and stopwatch, open space with a smooth surface.
Scoring: Participant must jump without a miss for a specific period of time.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, good or excellent score.
Adult Standards
Seconds without a miss
Male
Female
Excellent
>55
>50
Good
44-55
41-50
Average
35-43
31-40
Fair
25-34
21-30
Poor
<25
<21
Station Five – Three Minute Step Test
Objective: To measure cardio-respiratory endurance.
Testing procedure: The 3 minute step test predicts cardio-vascular fitness (endurance) from the rise of
heart rate during moderate exercise. An accurate measurement of the heart rate is necessary if the
results of this test are to be meaningful. Heart rate may be counted most easily by pressing with the
fingertips on the arteries of the wrist or the neck. Each participant is asked to step up and down on a
12-inch step. The examiner demonstrates the test to the participant (i.e., up right foot, up left foot,
down right foot, down left foot). The same foot must start the step-up each time. A metronome set to
96 beats per minutes can be used to set the pace. If the participant is off beat (too slow or too fast), he
or she is reminded to speed up or slow down.
The test is stopped prematurely if the examiner feels the participant changed his or her step after 3 consecutive reminders
over a 15 second period. If the participant complains of excessive fatigue, dizziness, or other negative physical
symptoms, the test is stopped. A stop watch is used to record the minutes and seconds that the participant is able to
perform the step test (up to 3 minutes maximum). On finishing the test, count the number of heart beats for 15 seconds.
Multiply the number of beats in 15 seconds by 4 to get beats per minute.
Supplies/Equipment: Signage describing the activity, bench, stopwatch (pacing device is helpful)
Scoring: Cardio-respiratory fitness is measured by pulse rate following a three-minute step activity.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, above average, good or excellent score.
Adult Standards
(Heart rate/min = (pulse for 15 sec x 4))
Males
Females
Age
18-25
26-35
36-45
46-55
56-65
65+
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
<79
<81
<83
<87
<86
<88
Excellent
<85
<88
<90
<94
<95
<90
Good
79-89
81-89
83-96
87-97
86-97
88-96
Good
85-98
88-99
90-102
94-104
95-104
90-102
Above Average
90-99
90-99
97-103
98-105
98-103
97-103
Above Average
99-108
100-111
103-110
105-115
105-112
103-115
Average
100-105
100-107
104-112
106-116
104-112
104-113
Average
109-117
112-119
111-118
116-120
113-118
116-122
Fair
106-116
108-117
113-119
117-122
113-120
114-120
Fair
118-126
120-126
119-128
121-129
119-128
123-128
Poor
117-128
118-128
120-130
123-132
121-129
121-130
Poor
127-140
127-138
129-140
130-135
129-139
129-134
Station Six – The vertical jump test
Objective: To measure leg strength or power.
Testing procedure: The vertical jump test involves measuring the difference between the
standing reach and the height reached at the peak of a vertical jump. The participant stands with
side toward wall and reach up as high as possible keeping the feet flat on the ground. Record or
mark standing reach.
Mount vertical jump measuring tape to wall. Have the participant put chalk on finger tips. Standing slightly away from
the wall, ask the participant to jump up as high as possible using both arms and legs to assist in projecting the body
upwards. Touch the wall at the highest point of the jump.
Supplies/Equipment: Signage describing the activity, measuring tape, wall, chalk.
Scoring: Calculate the "net height" by subtracting the standing reach height from the jump height. The best of three
attempts is recorded.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, good or excellent score.
Adult Standards
Inches
Male
Female
Excellent
> 26 in
> 22 in
Good
24 in
20 in
Average
22 in
18 in
Fair
20 in
16 in
Poor
< 18 in
< 14 in
Station Seven – Stork Stand Test
Objective: To assess the ability to balance on the flat part of the foot. The stork stand is a stability task
involving one-foot balance.
Testing procedure: Remove the shoes and place the hands on the hips, then position the nonsupporting foot against the inside knee of the supporting leg. Give the participant one minute to practice
the balance. The participant stands flat on one foot. The stopwatch is started as the non-supporting foot
is raised to the knee of the supporting leg.
Supplies/Equipment: Signage describing the activity, stopwatch.
Scoring: The stopwatch is stopped if:
a) the hand(s) come off the hips
b) the supporting foot swivels or moves (hops) in any direction
c) the non-supporting foot loses contact with the knee.
The best of three attempts is recorded.
The participant is awarded 1 point if they achieve a poor or fair score (from the table below by age and gender) and two
points if they achieve an average, good or excellent score.
Adult Standards
Seconds balancing
Male
Female
Excellent
> 50 sec
> 30 sec
Good
50-41 sec
30-23 sec
Average
40-31 sec
22-16 sec
Fair
30-20 sec
15-10 sec
Poor
< 20 sec
<10 sec
References for standards/normative data:
ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, American College of Sports
Medicine, 4th edition. Philadelphia: Lippincott Williams & Wilkins, (2001).
Arnot R, Gaines C. Sports Talent, 1984.
Canadian Public Health Association
Davis R, Bull R, Roscoe J, Roscoe D. Physical Education and the Study of Sport, C.V. Mosby; 3rd edition
(June, 1997).
McArdle WD, Katch FI, Katch VL. Essentials of Exercise Physiology, 2nd edition. Philadelphia: Lippincott
Williams & Wilkins; (May, 2004).
Fitness Challenge
Fitness Test
Points (Circle points awarded for each test)
1
2
1
2
1
2
1
2
1
2
1
2
1
2
1. Curl Ups
2. Right Angle Push Ups
3. V Sit and Reach
4. Jumping Rope
5. Three Minute Step Test
6. Vertical Jump Test
7. Stork Stand Test
Total