This is a key element of any fitness regime, if your not testing, your guessing. So we conduct regular fitness tests in the last week of each month.

This is a key element of any fitness regime, if your not testing, your guessing. So we conduct regular fitness tests in the last week of each month. These benchmark your progress as an aid to progressing through the fitness levels and creates a tremendous sense of personal achievement when you continue to improve. Taking part in the fitness tests are not mandatory but what better way of finding out how fit you really are.

There are four elements to the test that are designed to test your overall muscular strength endurance and aerobic capacity.

Press Ups
This consists of a participant performing a maximum number of press ups in a time of 2 minutes. All press ups start from the prone position, where the chest touches the floor on the downward movement with the elbows flexing to 90 degrees and the arms fully extend on the upward movement.

Sit Ups
This consists of a participant performing a maximum number of sit ups in a time of 2 minutes. All sit ups start from the supine position (on your back), feet flat on the floor with the knees bent to 90 degrees. Arms placed across the chest or fingers on your temples. Each repetition goes from the horizontal to the vertical position and back down with the back of the shoulders touching the floor each time.

Star Jumps
This consists of a participant performing a maximum number of star Jumps in a time of 2 minutes. From the standing position, reach down and touch your toes with your finger tips, then explode into a jump making a star position with your arms and legs. Each repetition finishes when you touch your toes again.

Multi Stage Fitness Test (Bleep Test)
Simply run between the cones that are positioned 20 metres apart, whilst listening out for the beeps. As the test progresses the time between each bleep gets shorter so you have to run a little faster to reach the cone. If you fail to reach the cone, twice, on the beep, that’s it your done. We will record the level you reached. There are 23 levels in total.


Age	Gender	Press Ups	Sit Ups	Star Jumps	Bleep Test

18 - 29	Male	44	50	34	Level 10.2
	Female	21	50	28	Level 8.1
30 - 34	Male	41	46	31	Level 9.8
	Female	19	46	25	Level 7.7
35 - 39	Male	39	43	27	Level 9.4
	Female	16	43	21	Level 7.3
40 - 44	Male	35	37	22	Level 8.10
	Female	15	37	15	Level 6.9
45 - 49	Male	29	34	17	Level 8.5
	Female	13	34	11	Level 6.5

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This weeks classes:
Saturday:		9.30
Saturday:		11.00

Tel: 0121 329 3430 Mobile: 07920 030246 Email: info@combatfit.co.uk

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