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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

 

STRENGTH MOVEMENTS – UPPER/LOWER

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

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

  • 150 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.

 


WARNINGS

By entering this test you agree that your Doctor or Health Professional has given you complete clearance for intense physical exercise.

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

Take this test at your own risk.

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