Fitness Assessment Form:

This is an assessment – do what you can to your best ability (i.e an average day.) 
Don’t try to give an olympic performance.

If you experience any unusual or unexpected pain at any stage please stop immediately.

Find a step (at least 15cm in height) to stand in front of. Using a stop watch, set a timer for two minutes - alternate stepping up and down on the step until the time ends. One foot will be on the step at any time, step up with your left, so your right foot stays off the floor, lower yourself to let your right foot come back to the floor, step back off the step then swap feet. Once finished, count your heart rate over 30 seconds (x2 for result.) Wait three minutes while resting then count your heart rate again over 30s (x2 for result)
Set a timer for 30 seconds, start the timer and do as many reps as you can on firstly the pushup - log your reps. Rest for 2-3 minutes. Using a chair for assistance, start a timer for 30 seconds and squat to the chair and stand up as many times as possible in 30 seconds. Log your reps.
You've completed the test! If you have any questions please leave them below, otherwise submit this form.