The Physical Fitness Test

(a) THE PUSH-UP

Start Position

• Hands: shoulder width apart
• Feet:    up to 12 inches apart
• Body:   straight

One Repetition

• Bend elbows until arms are parallel to the ground
• Return to start position

Measures Endurance of

• chest
• shoulder
• triceps

(b) THE SIT-UP

Start Position

• Feet: heals on ground, 12 inches apart
• Legs: knees bent at 90-degree angle
• Hands: fingers interlocked behind head, backs of hands on ground

One Repetition

• Raise upper body to vertical position
• Lower body until bottom of shoulder blades touch the ground

Measures Strength + Endurance of

• Abdominal
• Hip flexor

(c) THE PULL-UP

Start Position

Hanging with elbows locked

Palms facing forward

One Repetition

• Bend elbows until chin is above bar
• Lower body until elbows are locked

Measures Strength

• Biceps
• Triceps
• Laterals

(d) THE RUN

1. Tests your ability to complete two miles in the shortest time possible
2. Distance: 8 laps
3. Measures

• Aerobic capacity
• leg muscle endurance