PHYSICAL FITNESS STANDARDS & NORMS
PRECISE STANDARDS
Physical fitness is the body's ability to function efficiently and effectively in daily work and leisure activities, maintain health, and handle emergency situations without undue fatigue.
A physical fitness test is a standardized evaluation designed to measure an individual's physical health, functional capacity, or skill-related athletic performance. The exercises here display major events often used to observe and determine physical health. The standards here are intended to help participants gage their health and fitness based on standard performance measurements.
Select the exercise to view standard endurance, strength condition and speed norms for each fitness event.
* Determine your Power Level by combining each of your results. (Example: Level 4, Excellent, Superhuman or Level 3, Fair, Empowered.)
HOW TO:
EXECUTE MAJOR FITNESS EXERCISES
PERFORM A PROPER
PUSH-UP
Push-ups are a bodyweight exercise that strengthens the chest, shoulders, triceps, and core, and should be performed on a flat surface using a mat or grassy area to avoid back injury. Proper form is important to avoid injury and ensure optimal results.
Step-by-Step Instructions
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Start Position: Begin in a plank position with your hands flat on the floor, slightly wider than shoulder-width apart. Keep your legs straight and balance on the balls of your feet. Your head, neck, back, and legs should form a straight line.
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Lowering Phase: Engage your core and slowly bend your elbows to lower your body toward the floor. Keep your elbows close to your sides (not flared out) and lower until your elbows reach about 90 degrees. Keep back straight and flat like a board.
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Pushing Phase: Press your palms into the floor and straighten your arms to return to the starting position. Maintain a rigid plank posture throughout the movement.
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Breathing: Inhale as you lower your body and exhale as you push back up.
Tips for Proper Form
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Avoid letting your hips sag or raising them too high; your body should remain in a straight line.
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Keep your core tight to stabilize your spine and prevent lower back strain.
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Use an exercise mat to cushion your hands and wrists.
PERFORM A PROPER
SIT-UP
To do a sit-up, you perform a classic abdominal exercise that lifts your entire torso off the floor to target your core muscles. Note that the image you provided actually shows a push-up, which is a chest and core exercise done face-down.
Here is the correct, sequential guide on how to perform a standard sit-up safely:
Step-by-Step Instructions
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Set Up Your Base
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Lie down flat on your back on a comfortable surface, preferably an exercise mat.
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Bend your knees at roughly a 90-degree angle and keep your feet flat on the floor.
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Hand Placement
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Place your fingertips gently behind your ears or cross your arms over your chest.
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Tip: Avoid locking your fingers behind your head, as this can tempt you to pull on your neck and cause strain.
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The Ascent (Going Up)
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Engage your abdominal muscles by pulling your belly button toward your spine.
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Exhale smoothly as you lift your upper body completely off the floor until your chest is close to your thighs.
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The Descent (Going Down)
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Inhale as you slowly and under control lower your torso back down to the starting position.
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Avoid letting your back drop heavily onto the floor; control the movement using your core.
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Key Forms to Watch For
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Keep feet grounded: Try to keep your feet flat on the floor throughout the entire movement. If they lift, you can tuck them under a heavy couch or ask a partner to hold them.
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Protect your neck: Keep your chin tucked slightly toward your chest to maintain a neutral spine. Try to keep hands interlocked behind head or rested on the sides of your head.
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Lead with your abs: Focus on using your stomach muscles to pull yourself up rather than relying on momentum.
PERFORM A PROPER
RUN
To run properly, maintain an upright, relaxed posture with a slight forward lean from your ankles and land your feet directly under your center of gravity.
Posture and Alignment
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Run tall: Keep your head up, ears aligned with your shoulders, and chest lifted as if a string is pulling you upward.
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Lean from the ankles: Tilt forward slightly from your ankles—not your waist—to let gravity help propel you forward.
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Engage your core: Keep your abdominal muscles lightly flexed to stabilize your torso and prevent side-to-side rocking.
Arm Swing
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Bend at 90 degrees: Keep your elbows bent at roughly a 90-degree angle and swing your arms back and forth from the shoulders.
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Avoid crossing the centerline: Keep your hands loose (do not clench a tight fist) and make sure your hands do not cross over the middle of your body.
Foot Strike and Stride
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Land underneath your body: Avoid overstriding or reaching out with your lower leg, which creates a braking force.
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Aim for a midfoot strike: Try to land softly on the middle of your foot directly below your hips for better shock absorption.
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Maintain a quick cadence: Aim for a steady step rate.