Find Your

To be FIT, you need balance in all areas of wellness including: Physical wellness (nutrition, exercise, health), Emotional wellness (feelings, thoughts, habits), Social wellness (relationships), Intellectual wellness (using your brain to learn new things, read etc), Financial and Occupational wellness (enjoying your job and having enough money), Spiritual wellness (relaxing, meditation, prayer), and Environmental wellness (clean air, water, safe).

The following wellness assessments are a few tools to evaluate and estimate your level of FIT.  For a complete wellness assessment contact us at http://fitorwhat.com/contact/

Before beginning, please read our Disclaimer and visit our exercise instructions page.

* Warm up for 10 minutes prior to beginning these assessments

Push-Up

On all 4’s, hands in line with and wider than shoulders, draw abs back to spine and lower body to within 6″ from the floor. Pause, then push back up to start. Set a timer for 60 seconds and record the number of completed push-ups. NOTE: push-ups on knees are not acceptable for this test.

PUSH-UP: Females Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60-65
Beginner 2-6 1-4 < 4 < 3 < 2
Intermediate 12-22 10-20 8-17 7-14 5-12
Advanced 30-36 29-34 25-31 21-25 19-23
Athlete > 36 > 34 > 31 > 25 > 23
PUSH-UP: Males Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60-65
Beginner 4-9 2-7 <5 <4 <2
Intermediate 17-29 13-24 11-20 9-17 6-16
Advanced 39-47 34-41 28-34 25-31 24-30
 Athlete  >47  >41  >34  >31  >30

Curl-Up

Lie on back, feet close to butt. With hands across chest, tighten abs and lift until head and shoulders are off the ground keeping lower back on mat. Return to start. Set a timer for one minute and record number completed.

CURL-UP: Females Age: 18-25 Age: 26-35 Age: 36-45 Age: 46-55 Age:56-65
Beginner <18 <13 <7 <5 <3
Intermediate 29-32 25-28 19-22 14-17 11-13
Advanced 37-43 33-39 27-33 22-27 18-24
Athlete >43 >39 >33 >27 >24
CURL-UP: Males Age: 18-25 Age: 26-35 Age: 36-45 Age: 46-55 Age:56-65
Beginner <25 <22 <17 <13 <9
Intermediate 35-38 31-34 27-29 22-24 17-20
Advanced 44-49 40-45 35-41 29-35 25-31
Athlete >49 >45 >41 >35 >31

Plank

Standard plank position on elbows and toes with feet shoulder width apart. Draw belly button back to spine to support lower back and breathe while holding the position. Avoid sagging hips. Set a timer and record the # of seconds/minutes.

PLANK All Ages Male & Female
Beginner  <45 Seconds
Intermediate 45-75 Seconds
Advanced 75 Seconds-120 Seconds
Athlete >120 Seconds

Squat

Stand tall, feet shoulder width apart and toes pointing forward. Keep arms at chest height for balance. Drop hips and sit back until thighs are parallel to the floor (imagine you are about to sit in a chair). Pause and then drive through the whole foot as you lift body to start position squeezing glutes at top of position. Set a timer for 2 minutes and count # of squats.

SQUAT: Females Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60-65
Beginner <15 <12 <9 <6 <3
Intermediate 21-23 18-20 15-17 12-14 9-11
Advanced 27-29 24-26 21-23 18-20 15-17
Athlete >29 >26 >23 >20 >17
SQUAT: Males Age: 20-29 Age: 30-39 Age: 40-49 Age: 50-59 Age: 60-65
Beginner <21 <18 <15 <12 <9
Intermediate 27-29 24-26 21-23 18-20 15-17
Advanced 33-34 30-32 27-29 24-26 21-23
Athlete >34 >32 >29 >26 >23

Based on your scores you can now estimate your fitness level and begin using the appropriate programs for your level. Remember to use the lowest score you receive as your level. If you scored in the intermediate level for 2 tests and the beginner level for 2 tests, you should choose the beginner level exercise programs.

Exercise Guidelines Table

LEVEL DAYS/WEEK MINUTES/SESSION INTENSITY
Beginner 2 10-20 Very Light
Intermediate 3-5 30 Light – Moderate
Advanced 5 60 Heavy
Athlete >5 >60 Vigorous

Health Assessment

This is a general assessment and is not intended to replace medical care

Heart Rate

To determine your resting heart rate, it is important to take a reading before getting out of bed in the morning. Take 2-3 readings on separate days and average the results for the most accurate heart rate in beats per minute. Use the index and middle fingers on the radial artery in the wrist or the carotid artery in the neck. If using the carotid artery be sure to only hold on one side of the neck to avoid passing out. Apply mild pressure to the artery until you feel the pulse. Start at zero and count the number of beats in 10 seconds. Take that number and multiply it by 6 to determine the number of beats in 60 seconds (Beats Per Minute)

Blood Pressure

Using an automated blood pressure cuff, take your blood pressure while seated and relaxed. Follow the instructions on the unit. If you do not have a blood pressure monitoring unit, consult a healthcare professional. It is imperative to know this number as high blood pressure is a risk for heart disease and stroke and is known as the silent killer as you may not have symptoms of hypertension (high blood pressure).

Risk Factors

Risk factors are indicators used to determine the risk of developing diseases such as: Coronary Heart Disease, Stroke, Cancer, Diabetes, and Obesity to name a few. To determine your risk for developing diseases and medical conditions, assess your risk factors and make changes now to prevent issues in the future. Consult a healthcare professional for simple blood tests to determine your cholesterol level. Also, check the fasting blood glucose and hemoglobin A1C levels to determine blood sugar and risk for diabetes.

Controllable Risk Factors:

  • Smoking
  • Sedentary Lifestyle (no or little physical activity)
  • Hypertension (high blood pressure)
  • Diabetes
  • High Cholesterol
  • Obesity

Uncontrollable Risk Factors:

  • Family History
  • Gender
  • Age
RISK FACTORS OPTIMAL RESULTS RISK FOR DISEASE
Heart Rate 60-70 Beats Per Minute >100 Beats Per Minute
Blood Pressure 110/70mmHg 140/90mmHg
Total Cholesterol <200 mg/dL  >200 mg/dL
LDL (Bad Cholesterol) <100 mg/dL >130 mg/dL
HDL (Good Cholesterol) >60 mg/dL  <40 mg/dL
Triglycerides <100 mg/dL >150 mg/dL
Fasting Blood Sugar <100 mg/dL >100 mg/dL
Waist Circumference Female <30″; Male <35″ Female >35″ ; Male >40″
Body Fat % Female 22-32% ; Male 13-25% Female >32% ; Male >25%
Smoking Never, or Quit >10 Years Current, or Quit Within 6 Mos.
Family History No Cardiovascular Disease Male <55; Female <65
Age FemaleFemale <55 ; Male <45 FemaleFemale >55 ; Male >45
Sedentary Lifestyle Activity: 30 Mins Minimum/Day No or Little Activity