SECURITY PHYSICAL ABILITY REQUIREMENT
EVALUATION (S.P.A.R.E.)
Cardiovascular test
Cooper’s test 12 minute run. How far an individual can run/walk in twelve minutes.
The participants should be in good health and currently used to running. Before testing, verify
that the pre-test screening items have been completed, i.e. PAR-Q. The flat surface or running
track should be marked every 100m.
Age (yrs.)
Excellent
Above
Average
Average
Below
Average
Poor
Males 17-20
>3000m
27003000m
25002699m
23002499m
<2300m
Females 17-20
>2300m
21002300m
18002099m
15001799m
<1500m
Male 20-29
>2800m
24002800m
22002399m
16002199m
<1600m
Females 20-29
>2700m
22002700m
18002199m
15001799m
<1500m
Males 30-39
>2700m
23002700m
19002299m
15001999m
<1500m
Females 30-39
>2500m
20002500m
17001999m
14001699m
<1400m
Males 40-49
>2500m
21002500m
17002099m
14001699m
<1400m
Females 40-49
>2300m
19002300m
15001899m
12001499m
<1200m
Males >50
>2400m
20002400m
16001999m
13001599m
<1300m
Females >50
>2200m
17002200m
14001699m
11001399m
<1100m
Endurance Test
Step-up Test
Goal is minimum of 60 steps in 3 minutes
With the use of a step, with 2 risers per side, each participant will complete a 3 minute step-up
test. This is a non-normative test with no age and gender comparative data.
Strength Test
Push-up test
Max amount of push-ups completed in one minute
The subject attempts as many consecutive push-ups as they can without stopping to rest. Men do
push-ups from the toe, women from the knee
Push-Up Norms for Men (completed in proper form)
Age (years)
Excellent
Desirable
Needs Impr.
Caution
15-19
35+
27-<35
18-<27
<18
20-29
34+
27-<34
17-<27
<17
30-39
27+
21-<27
12-<21
<12
40-49
21+
16-<21
10-<16
<10
50-59
17+
11-<17
7-<11
<7
60-69
16+
10-<16
5-<10
<5
Push-Up Norms for Woman (completed in proper form)
Age (years)
Excellent
Desirable
Needs Impr.
Caution
Sit-up test
15-19
31+
23-<31
12-<23
<12
20-29
26+
20-<26
10-<20
<10
30-39
24+
17-<24
8-<17
<8
40-49
22+
14-<22
5-<14
<5
50-59
17+
10-<17
2-<10
<2
60-69
15+
2-<10
2-<10
<2
Max amount of sit ups completed in one minute
This is an easily administered test for measuring abdominal strength/endurance. The subject
does as many bent knee sit-ups as possible lying on their back, knees bent at a 90° angle, feet
shoulder width apart. Arms crossed at front with fingertips on shoulders, elbows pointed toward
knees.
Sit-Up Norms for Men (completed in proper form)
Age (years)
Excellent
Desirable
Needs Impr.
Caution
15-19
46+
41-<46
33-<41
<33
20-29
41+
36-<41
29-<36
<29
30-39
34+
30-<34
22-<30
<22
40-49
30+
25-<30
17-<25
<17
50-59
25+
21-<25
13-<21
<13
60-69
21+
15-<21
7-<15
<7
Sit-Up Norms for Woman (completed in proper form)
Age (years)
Excellent
Desirable
Needs Impr.
Caution
15-19
40+
35-<40
27-<35
<27
20-29
34+
29-<34
21-<29
<21
30-39
27+
23-<27
15-<23
<15
40-49
23+
18-<23
7-<18
<7
50-59
17+
11-<17
3-<11
<3
60-69
15+
10-<15
2-<10
<2
Total Test Time per Participant
Cardiovascular
12 minutes
Strength
2 minutes
Endurance
3 minutes
Result Calculation
3 minutes
Total Time
20 minutes
References
1. ACSM, guidelines for Exercise testing and Prescription, 4th Edition, lea and Febiger, 1991
2. ACSM, Resource manual for guidelines for Exercise testing and Prescription, lea and
Febiger, 1988
3. Government of Canada, fitness and Amateur Sport, Canadian Standardized Test of
Fitness, 1986 Operation Manual
4. a b Cooper, Kenneth H. (January 1969). Aerobics. Bantam books. ISBN 978-0-553-144901.
5. Protocols from the Wellsource Fitness Assessment Manual