Fitness Test: Pre-Workout Warm-Up and Stretch

FITNESS TEST
This test is intended to help determine your current fitness level, track results and guide load
and duration of exercises. This fitness test should be performed before beginning the program,
and again every 4 weeks to track progress. Prior to performing this test it is important that you
warm up your muscles. Please follow the pre-workout warm-up routine before beginning the
fitness test.
PRE-WORKOUT WARM-UP AND STRETCH
Also perform before each daily workout to reduce injuries and post-exercise soreness and to
prepare your body for the increased demands of exercise.
 Jog in place 30-60 seconds
 Perform 30-60 seconds of jumping jacks
 Perform 30-60 seconds of arm swings (rotate your arms forward and backward lie a
windmill)
 Stretch shoulders, back, upper and lower legs and groin
1 – PUSHUPS (Upper body)
Men should use the standard pushup positions with only your hands and toes touching the floor.
Your body should form a straight line from your head to your heels and your head should be
looking slightly ahead not straight down. Place your hands slightly wider than shoulder-width
apart. Lower your chest down towards the floor until your elbows are at a right angle of your
chest is just off the ground. Press up until you are back in the original position and repeat.
Women may use the modified pushup position, with knees on the ground following the same
procedure as above. Breathe in as you lower and exhale as you push back up.
Do as many pushups as you can until failure and record your score.
Copyright © 2013 Scott A. Johnson

2 – JUMPING JACKS (Cardio, coordination, endurance)
Stand erect with your arms at your side, feet straight and close together, head straight and
looking forward. Bend your knees slightly and jump up. While in the air spread your legs out
slightly wider than shoulder width apart. Simultaneously raise your arms up over your head until
they touch above your head. Quickly jump back to the starting position and repeat the process.
Perform jumping jacks for one minute, counting each full repetition and record your score.
3 – WALL SQUAT (Lower body, legs, muscle endurance)

Stand with your head and back against a wall arms hanging at your side. Feet should be
shoulder width apart and about 18 inches from the wall. Lower your body into a squat position
with your thighs parallel to the floor. Hold this position.
Maintain this position until failure and record the number of seconds you held the wall squat.
4 – FOREARM PLANK (Core, lower back, upper body)

Start in a pushup position except your forearms are on the ground instead of your hands.
Ensure your elbows line up directly underneath your shoulders. Form a straight line from you
head to your heals—place a broomstick or other straight object on your back to make sure you
are in the correct position. Squeeze your glutes and tighten your abdominals. Hold this position.
Maintain this position until failure and record the number of seconds you held the plank.

5 – MODIFIED SIT & REACH (Lower back and hamstring flexibility)
Sit on the floor with your feet flat against a wall, and your legs toughing the floor. Reach forward
as far as you can with your hands and note how far you are able to reach.
Do this three times and record your best score.
6 – SHOULDER JOINT FLEXIBILITY TEST (Shoulder flexibility)

While standing, raise either arm straight above your head. Bend your elbow and reach down
across your back with your palm facing your upper back. Position your opposite arm down
behind your back and reach up across your back, again with you hand against your back.
Keeping your fingers extended, try to overlap the fingers of your upper hand over your lower
hand. Repeat with arms reversed, so the arm that was on top is now in the bottom position.
Do this three times and record your best score.
COOL DOWN AND STRETCH

Also perform after each daily workout.
 Walk in place for two minutes
 Stretch shoulders, back, upper and lower legs and groin

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FITNESS TEST

Copyright © 2013 Scott A. Johnson

3 – WALL SQUAT (Lower body, legs, muscle endurance)

4 – FOREARM PLANK (Core, lower back, upper body)

Copyright © 2013 Scott A. Johnson

6 – SHOULDER JOINT FLEXIBILITY TEST (Shoulder flexibility)

COOL DOWN AND STRETCH

Copyright © 2013 Scott A. Johnson

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