Determining Your Level of Physical Fitness
Name ______________________
Age: _____ Gender: Male / Female
Directions: Below are a few calculations you can figure along with a few physical performance tests
you can complete to assess your overall level of physical fitness. After you complete the assessment,
you will be asked to write out your fitness goals you’d like to achieve in 18 weeks.
1. Determining your target heart rate zone: For you to maximize cardio-respiratory health benefits
from exercise, your heart rate range should reach your target heart rate zone. Your target heart rate
zone is normally between 60 and 80 percent of your maximum heart rate. To calculate your target heart
rate zone, multiply your maximum heart rate by 60 percent (.60) and 80 percent (.80).
My maximum heart rate is 220 – my age = _______
My target heart rate zone: ______ (60%) to ______ (80%)
2. Determining your BMI (Body Mass Index): Body Mass Index (BMI) is a number calculated from a
person's weight and height. BMI provides a reliable indicator of body fatness for most people and is used
to screen for weight categories that may lead to health problems. Go to
https://www.presidentschallenge.org/motivated/bmi-calc.php#results and enter your stats to calculate
your BMI.
Underweight: <17.7
Optimal BMI: 17.7-23.2 Overweight: 23.3-27.2 Obese: >27.2
My BMI is: _______
**These numbers are used for children and teens.
Adult numbers are slightly higher.
3. Determine your muscular endurance: Curl-ups (total number completed in one minute, at a pace
of about one every three seconds).
Recommended number:
Boys age 14: 45 - 56
Boys age 15-16: 45 - 57
Recommended number:
Girls age 14: 37 - 47
Girls age 15-16: 37 - 48
Number of curl-ups I completed in one minute: _____
4. Determine your muscular strength: Push ups (total number completed in one minute or when
either too tired to continue or form correction is made).
Recommended number:
Boys age 14: 24 - 40
Boys age 15-16: 30 - 53
Recommended number:
Girls age 14: 10 - 20
Girls age 15-16: 15 - 24
Number of push ups I completed in one minute: _____
5. Determine your cardio-respiratory endurance: One-mile run.
Recommended time (minutes: seconds) Boys age 14: 6:26-7:44
Boys age 15-16: 6:08-7:10
Recommended time (minutes: seconds) Girls age 14: 7:59-10:06 Girls age 15-16: 8:23-10:31
My mile time: ___________
6. Determine your flexibility: Tests hamstring flexibility. Student reaches three times and holds the
position on the third reach for at least two seconds. Same test is repeated using opposite leg. Standard
(in centimeters) should be met using both right and left sides of the body (measured individually).
Recommended distance (cm)
Boys age 14: 28 - 36
Boys age 15-16: 30 - 38
Recommended distance (cm)
Girls age 14: 33 - 40
Girls age 15-16: 34 - 42
My reach distance: Right side = ________ cm Left side = ________ cm
7. Assess your physical fitness:
a. Review your scores and give yourself an overall grade/score using A, A-, B+ . . . F grading scale:
______
b. Which of the five tests did you meet the recommended measurement? ____________________
_____________________________________________________________________________
c. Which of the five tests did you not meet the recommended measurement? _________________
_____________________________________________________________________________
8. Set you physical fitness goals: Discuss your fitness goals for this term. Be very specific and state
your goals as a number you’d like to attain in 18 weeks.
a. BMI: ________________________________________________________________________
b. Muscular Endurance: __________________________________________________________
c. Muscular Strength: ____________________________________________________________
d. Cardio-respiratory Endurance: ____________________________________________________
e. Flexibility: ____________________________________________________________________