FITNESS TESTING


Are you fit enough to take Dale's Class?  Find out below:

If you pass every test, congratulations! you're fit enough to attend class.  come on in!

Disclaimer: please seek a doctors approval before undergoing this test. Especially if you haven't worked out in a while. Especially, especially if you're way out of shape and you know it. By performing this test you accept all liability for muscle soreness, discomfort, pain, injury, etc. and release Dale and Dale Maynor Fitness Training from such liability.

A helpful guideline to keep it safe:

  • if you feel tired, keep going.

  • if your muscles burn, keep going.

  • if get a stabbing pain, stop immediately, always. A stabbing pain is usually an injury.


 

You should use these charts to find out how hard you're working:

rpe-rate-of-perceived-exertion.jpg

I use the data on this chart...

...every day. Quite Literally.

images.png

Use this chart

to find your max heart rate. Don't exceed it, please.


If you pass every test, congratulations! you're fit enough to attend class.  come on in!

There are 5 tests:

  1. Arm Strength Test

  2. The Leg Strength Test

  3. The Core Strength Test

  4. The Cardio Test (must do two exercises; jumping jacks and mountain climbers)

  5. Bonus test (Lunges)

Arm Strength Test:

Either Toe Pushups, or Knee Pushups.  Pick only ONE of these.

Toe Pushups

:60 Seconds

How many toe pushups can you do?

Go as low as you can, and as high as you can. Keep count. Take breaks if you need to

minimum Passing score for toe pushups:

Women: 14 or more

Men: 22 or more

GifMeme12381330042018.gif

:60 Seconds

How many toe pushups can you do?

Go as low as you can, and as high as you can. Keep count. Take breaks if you need to.

Minimum Passing score for knee pushups:

Women: 17 or more.  If you did, you pass!

Men: 25 or more.  If you did, you pass!

If you did Toe Pushups: 

The Score:

Women:

  • if you can't do at least 14, don't worry, with practice you can be strong enough in no time!

  • if you can do at least 14, congratulations! you're fit enough to attend class. It will be tough, but you're tough!

  • if you can do 20 or more, congratulations! you're very fit.

  • if you can do more than 30, then, wow!

Men

  • if you can't do at least 22, don't worry, with practice you can be strong enough in no time!

  • if you can do at least 22, congratulations! you're fit enough to attend class. It will be tough, but you're tough!

  • if you can do 35 or more, congratulations! you're very fit.

  • if you can do more than 50, then, wow!

If you did: Knee Pushups

The Score:

Women:

  • if you can't do at least 17, don't worry, with practice you can be strong enough in no time!

  • if you can do at least 17, congratulations! you're fit enough to attend class. It will be tough, but you're tough!

  • if you can do 24 or more, congratulations! you're very fit.

  • if you can do more than 25, then, wow!

Men

  • if you can't do at least 27, don't worry, with practice you can be strong enough in no time!

  • if you can do at least 27, congratulations! you're fit enough to attend class. It will be tough, but you're tough!

  • if you can do 40 or more, congratulations! you're very fit.

  • if you can do more than 60, then, wow!



Leg Strength Test:

GifMeme12501030042018.gif

:60 Seconds

Go as deep as you can, without any knee pain.

Do as many as you can (in under :60 seconds), safely.

Minimum Passing score:

  • Women and Men: 25 or more. If you did 25 or more, you pass!

Good:

  • 40 or more

Great:

  • 52 or more

The Score:

Men and Women:

  • if you can't do at least 25, don't worry, with practice you can be strong enough in no time!

  • if you can do at least 25, congratulations! you're fit enough to attend class. It will be tough, but you're tough!

  • if you can do 40 or more, congratulations! you're very fit.

  • if you can do more than 52, then, wow!


Core Strength Test

:90 seconds

Try to hold the plank position for :90 seconds.

Minimum passing Score:

  • Women and Men: hold at least :45 seconds. If you did, you pass!

Good:

  • Hold at least :65 seconds

Great:

  • :90 seconds or more


Cardio Test:

either exercise is good: please choose one kind of mountain climber

GifMeme12362130042018.gif

:90 Seconds

GifMeme12354230042018.gif

:90 Seconds

Passing score:

Women and Men: can go for at least 45 seconds without taking a break.  If you did, you pass!

Good score: can do mountain climbers for at least 90 seconds

GifMeme12481430042018.gif

:90 Seconds

Passing score:

Men and Women: can go for at least 45 seconds without taking a break.  If you did, you pass!

Good score: can do jumping jacks for at least 90 seconds.


Bonus test:

Not necessary for the test: the lunges are only for a fun Bonus.

Warning: lunges may make you very sore! (for a few days, sometimes)

GifMeme12490330042018.gif

:60 Seconds

Passing score:

Not mandatory, but i recommend being able to do at least 10 (unless you have knee pain - if so, skip the lunges please).

See the chart below

All exercises, All scores. Where do you fit?

All exercises, All scores. Where do you fit?

Thanks for taking the test

Let me know how you did: please leave me a comment on my Facebook fan page.

If you pass every test, congratulations! you're fit enough to attend class.  come on in!