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Physical Fitness Test

The Level 9 Fitness standard Physical Fitness Test is designed to assess the overall physical condition of a healthy individual.

SEE NOTES AND WARNINGS BELOW

 

BASIC MOVEMENTS / BODY WEIGHT

  • Push Ups – Total Rep Count in 2 minutes. Resting in a raised plank is permitted.
  • Sit Ups – Total Rep Count in 2 minutes
  • Squats – Total Rep Count in 2 minutes

CORE SPECIFIC

  • Plank Position – Timed. Low plank
  • Boat Pose – Timed. Hands connected to head at all times.
  • Full Sit Ups – Total Rep Count in 2 minutes. 100% flat head to heels, sit to full 90deg. Hands connected to head at all times.

CARDIO / PLYOMETRICS

  • 200 Meter Dash – Timed
  • Burpees – Total rep count Non-Stop. 2 minutes timed
  • Plyo Lunges – Total rep count Non-Stop. 2 minutes timed
  • Rocket Jumps TRX – Total rep count Non-Stop. 2 minutes timed. Low Squat to high jump straight legs, toes pointed down

 


This test is not right for everyone. Many factors can determine who should take this test, such as preexisting injuries or other physical limitations.

ONLY take this test if your doctor or medical professional has cleared you for rigorous physical activities.

Take this test at your own risk.

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