TIME TO SET YOUR BASELINE

BASELINE FITNESS TESTING (GENERAL PHYSICAL PREPAREDNESS - GPP)

Back in 2007 I was introduced to the world of CrossFit. The underlying definition is constantly varied, functional
movements done at high intensity this methodology is based on the idea of General Physical Preparedness. I
often joke about being as prepared as possible in the event of a Zombie Apocalypse - but all joking aside, GPP
is our ability to be well-balanced in all 10 Components of Fitness. Specialization is frowned upon as it inevitably
creates an imbalance in other areas. To be a truly high-functioning individual, you need a balance in all 10
areas.
I.e. take a typical marathon runner - they are amazing at #1 but arguably deficient in #3, #5, and possibly a
number of other areas. Whereas a track sprinter would be better balanced in a number of other areas, so
would rate higher if being graded on all 10 areas.
Make sense?
10 COMPONENTS OF FIT NESS WE TEST AND RE -TEST AND RE-TEST AGAIN ;-)

1. Cardiovascular / respiratory endurance: The ability of body systems to gather, process, and deliver
oxygen.
2. Stamina: The ability of body systems to process, deliver, store, and use energy.
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility: The ability to maximize the range of motion at a given joint.
5. Power: The ability of a muscular unit, or combination of muscular units, to apply greatest force in least
time.
6. Speed: The ability to reduce the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct
movement.
8. Agility: The ability to decrease transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodys center of gravity in relation to its support
base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.

SELF-GUIDED TESTING PROTO COL

GOAL of testing: To establish a score out of 100 that provides insight into our present state of health as it relates
to the 10 components of Fitness (GPP).
Steps:
1. Take test.
2. Input scores out of 100 (10 tests out of 10 points)
3. Write down your score for future reference.
4. Re-test after 60 days to establish progress
5. And so the cycle continues

THE WHOLELIFE MANIFESTO BASELINE TEST

Before testing, be sure to Warm Up thoroughly see Outdoor Dynamic Warm-up Video / PDF or the Indoor
Dynamic Warm-up Video / PDF (and of course heres a recommended cool down too)
PART 1: SQUAT TEST (TOTAL REPS IN A SINGLE SET)
This tests GPP areas #2, #3 and #6.
How many squats can you do? Stand in front of a chair or bench with your feet at shoulder's width apart,
facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing
back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this
until you're fatigued and/or no longer performing the movement correctly.
Note, if you have good balance and hip mobility, try to squat without chair. Unsure of the squat standards for
this method, check out this video.
SQUAT TEST (MEN)
Age

20-29

30-39

40-49

50-59

60+

9 points

> 34

> 32

> 29

> 26

> 23

8 points

33-34

30-32

27-29

24-26

21-23

7 points

30-32

27-29

24-26

21-23

18-20

6 points

27-29

24-26

21-23

18-20

15-17

5 points

24-26

21-23

18-20

15-17

12-14

4 points

21-23

18-20

15-17

12-14

9-11

3 points

< 21

< 18

<15

<12

<9

SQUAT TEST (WOMEN)

Age

20-29

30-39

40-49

50-59

60+

9 points

>29

>26

>23

>20

>17

8 points

27-29

24-26

21-23

18-20

15-17

7 points

24-26

21-23

18-20

15-17

12-14

6 points

21-23

18-20

15-17

12-14

9-11

5 points

18-20

15-17

12-14

9-11

6-8

4 points

15-17

12-14

9-11

6-8

3-5

3 points

<15

<12

<9

<6

<3

PART 2: PUSH-UP TEST (MILITARY PU SH-UP STYLE) (TOTAL REPS IN A SINGLE SET)
This tests GPP areas #2 Stamina and #3 Strength.
Both should use the standard "military style" pushup position with only the hands and the toes touching the floor
in the starting position. Women have the additional option of using the "bent knee" position. To do this, kneel on
the floor, hands on either side of the chest and keep your back straight. Lower the chest down towards the
floor, always to the same level each time, either until your elbows are at right angles or your chest touches the
ground.
FYI try at the very least 1 regular style push-up from your toes before dropping to your knees in possible.
Do as many push-ups as possible until exhaustion. Count the total number of pushups performed. Use the chart
below to find out how you rate.
Push-Up Test norms for MEN
Age

17-19

20-29

30-39

40-49

50-59

60-65

9 points

> 56

> 47

> 41

> 34

> 31

> 30

8 points

47-56

39-47

34-41

28-34

25-31

24-30

7 points

35-46

30-39

25-33

21-28

18-24

17-23

6 points

19-34

17-29

13-24

11-20

9-17

6-16

5 points

11-18

10-16

8-12

6-10

5-8

3-5

4 points

4-10

4-9

2-7

1-5

1-4

1-2

3 points

<4

<4

<2

Push-Up Test norms for WOMEN

Age

17-19

20-29

30-39

40-49

50-59

60-65

9 points

> 35

> 36

> 37

> 31

> 25

> 23

8 points

27-35

30-36

30-37

25-31

21-25

19-23

7 points

21-27

23-29

22-30

18-24

15-20

13-18

6 points

11-20

12-22

10-21

8-17

7-14

5-12

5 points

6-10

7-11

5-9

4-7

3-6

2-4

4 points

2-5

2-6

1-4

1-3

1-2

3 points

0-1

0-1

PART 3: SIT-UP TEST (TOTAL REPS IN A SINGLE SET)

This tests GPP area #3 Strength.
Abdominal muscle strength and endurance is important for core stability and back support. This sit up test
measures the strength and endurance of the abdominals and hip-flexor muscles. How many sit-ups can you do
in 1 minute? Count how many you can do in one minute and then check the chart below for your rating.
Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with
feet flat on the ground. Your hands should be resting on your thighs.
Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along
your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the
floor. Then return to the starting position.
Scoring the 1 Minute Sit-Up Test (Men)
Age

18-25

26-35

36-45

46-55

56-65

65+

9 points

>49

>45

>41

>35

>31

>28

8 points

44-49

40-45

35-41

29-35

25-31

22-28

7 points

39-43

35-39

30-34

25-28

21-24

19-21

6 points

35-38

31-34

27-29

22-24

17-20

15-18

5 points

31-34

29-30

23-26

18-21

13-16

11-14

4 points

25-30

22-28

17-22

13-17

9-12

7-10

3 points

<25

<22

<17

<13

<9

<7

Scoring the 1 Minute Sit-Up Test (Women)

Age

18-25

26-35

36-45

46-55

56-65

65+

9 points

>43

>39

>33

>27

>24

>23

8 points

37-43

33-39

27-33

22-27

18-24

17-23

7 points

33-36

29-32

23-26

18-21

13-17

14-16

6 points

29-32

25-28

19-22

14-17

10-12

11-13

5 points

25-28

21-24

15-18

10-13

7-9

5-10

4 points

18-24

13-20

7-14

5-9

3-6

2-4

3 points

<18

<13

<7

<5

<3

<2

PART 4A: THE COOPER 1.5 MIL E (2.4KM) TEST

This tests GPP areas #1 Cardiovascular Endurance and #2 Stamina -- or cant run? No problem, use the Step
Test (see below)
The Cooper 2.4 km (1.5 mile) run test is a simple running test of aerobic fitness, requiring only a stopwatch and
running track.
o

Purpose: This test measures aerobic fitness.

Equipment required: 2.4 km flat and hard running course, timer

Procedure: The aim of this test is to complete the 2.4 km course in the shortest possible time. Although
walking is allowed, it is strongly discouraged. A cool down walk should be performed at the completion
of the test.

Scoring the Cooper 1.5 mile/2.4 km test

Rating

Males

Females

4 points

> 16:01

> 19:01

5 points

16:00-14:01

19:00-18:31

6 points

14:00-12:01

18:30-15:55

7 points

12:00-10:46

15:54-13:31

8 points

10:45-9:45

13:30-12:30

9 points

< 9:44

< 12:29

Interesting to note: here is an equation to predict VO2max from the 1.5 mile run time, where VO2max units is
ml.kg.min-1, and time in minutes.
VO2max = (483 / time) + 3.5
PART 4B: THE STEP TE ST
This simple test is designed to measure your GPP area #1 cardiovascular endurance.
Equipment
o

a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.

Procedure
Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot
followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up,
down, down". Go at a steady and consistent pace.
Measurement
At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse for one
minute (e.g. count the total beats from 3 to 4 minutes after starting the test).
How did you go?

The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below.
Remember, these scores are based on doing the tests as described, and may not be accurate if the test is
modified at all.
3 Minute Step Test (Men) - Heart Rate
Age

18-25

26-35

36-45

46-55

56-65

65+

9 points

<79

<81

<83

<87

<86

<88

8 points

79-89

81-89

83-96

87-97

86-97

88-96

7 points

90-99

90-99

97-103

98-105

98-103

97-103

6 points

100-105

100-107

104-112

106-116

104-112

104-113

5 points

106-116

108-117

113-119

117-122

113-120

114-120

4 points

117-128

118-128

120-130

123-132

121-129

121-130

3 points

>128

>128

>130

>132

>129

>130

3 Minute Step Test (Women) - Heart Rate

Age

18-25

26-35

36-45

46-55

56-65

65+

9 points

<85

<88

<90

<94

<95

<90

8 points

85-98

88-99

90-102

94-104

95-104

90-102

7 points

99-108

100-111

103-110

105-115

105-112

103-115

6 points

109-117

112-119

111-118

116-120

113-118

116-122

5 points

118-126

120-126

119-128

121-129

119-128

123-128

4 points

127-140

127-138

129-140

130-135

129-139

129-134

3 points

>140

>138

>140

>135

>139

>134

PART 5: THE 300 METER RUN TEST FOR T IME

This tests GPP areas #6 Speed and #2 Stamina.
The 300m run is a long sprint test, and a test of anaerobic capacity, which is important for performing short
intense bursts of effort.
o

purpose: to measure anaerobic capacity and speed

equipment required: oval or running track, and a timer.

procedure: The aim of this test is to complete 300 meters in the quickest possible time. Ensure that a
good warm up is conducted before the test, including a jog, stretches and some short sprints.

scoring: The total time taken to run 300m is recorded, to the nearest tenth of a second. The table below
lists ratings for the test for adults.
Rating

Time
(seconds)

3 points

> 77

4 points

71.1 - 77

5 points

65.1 - 71

6 points

59.1 - 65

7 points

54.1 - 59

8 points

48 - 54

9 points

< 48

PART 6: THE VERTICAL JUMP TEST

This tests GPP areas #5 Power.
This test is designed to measure your explosive leg lower. All you need is a high wall, such as the outside of a
building, and a bit of room so you can jump and land safely.
Start by standing sideways on a wall and reach up as high as you can with the hand closest to the wall. Make
note of how high you can reach. This is called the standing reach height. Then stand a little away from the wall,
and jump high as possible using both arms and legs to assist in projecting the body upwards.
Attempt to touch the wall at the highest point of the jump. Make note of where you touched the wall at the
height of the jump. Measure the distance between the standing reach height and the maximum jump height,
and that is your result.
You can assist in recording your score by holding a piece of chalk in your hand and using it to mark the wall. If
the wall already has horizontal lines, such as a brick wall, it will be easier to mark your jump height. Have as
many attempts as you need to get the best possible score. Practice your technique, as the jump height can be
affected by how much you bend your knees before jumping, and the effective use of the arms.
rating

males

males

females

females

(inches)

(cm)

(inches)

(cm)

9 points

> 28

> 70

> 24

> 60

8 points

24 - 28

61-70

20 - 24

51-60

7 points

20 - 24

51-60

16 - 20

41-50

6 points

16 - 20

41-50

12 - 16

31-40

5 points

12 - 16

31-40

8 - 12

21-30

4 points

< 12

< 30

<8

< 20

PART 7: THE STORK BALANCE TEST

This tests GPP areas #9 Balance.
The stork balance test requires the person to stand on one leg.
o

purpose: To assess the ability to balance on the ball of the foot.

equipment required: flat, non-slip surface, timer, paper and pencil.

procedure: Remove the shoes and place the hands on the hips, then position the non-supporting foot
against the inside knee of the supporting leg. The subject is given one minute to practice the balance.
The subject raises the heel to balance on the ball of the foot. The stopwatch is started as the heel is
raised from the floor. The stopwatch is stopped if any of the follow occur:

the hand(s) come off the hips

the supporting foot swivels or moves (hops) in any direction

the non-supporting foot loses contact with the knee.

the heel of the supporting foot touches the floor.

Scoring: The total time in seconds is recorded. The score is the best of three attempts. The adjacent
table lists general ratings for this test.

Rating

Score (seconds)

9 points

> 50

8 points

40 - 50

7 points

25- 39

6 points

10 - 24

5 points

< 10

PART 8: THE SIT & RE ACH TEST

This tests GPP areas #4 Flexibility.
This simple test is designed to measure the flexibility of your hamstrings and lower back. The sit and reach test
has long been used as a test to represent a person's flexibility, though actual flexibility may differ around the
body.
Equipment
o

ruler, step

Procedure
If you have completed the baseline tests in order, you will
be well warmed up by the time you are up to the sit and
reach test. Otherwise, go for a jog and do some
stretching. Remove your shoes and sit on a flat surface,
legs extended in front of the body, toes pointing up and
feet slightly apart, with the soles of the feet against the
base of the step (if there is no step, just any flat surface will
do). Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the
other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and
measure how far you have reached. If you have trouble straightening your legs, get a friend to help by holding
the knees down flush with the ground.
Measurement
Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did
not reach your toes, measure how far before the feet you were (a negative measurement score).
MEN

WOMEN

CM

INCHES

CM

INCHES

9 points

> +27

> +10.5

> +30

> +11.5

8 points

+17 to +27

+6.5 to +10.5

+21 to +30

+8.0 to +11.5

7 points

+6 to +16

+2.5 to +6.0

+11 to +20

+4.5 to +7.5

6 points

0 to +5

0 to +2.0

+1 to +10

+0.5 to +4.0

5 points

-8 to -1

-3.0 to -0.5

-7 to 0

-2.5 to 0

4 points

-20 to -9

-7.5 to -3.5

-15 to -8

-6.0 to -3.0

3 points

< -20

-8.0

< -15

< -6.0

PART 9: ALTERNATE HA ND-WALL TOSS TEST

This tests GPP areas #7 Coordination.
o

purpose: to measure hand-eye coordination

equipment required: tennis ball or baseball, smooth and solid wall, marking tape, timer.

procedure: A mark is placed a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands
behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the
wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall
and caught with the initial hand. The test can continue for a nominated number of attempts or for a set
time period (e.g. 30 seconds). By adding the constraint of a set time period, you also add the factor of
working under pressure.

scoring: This table lists general ratings for the Wall Toss Test, based on the score of the number of
successful catches in a 30 second period.

Rating

Score (in 30 seconds)

9 Points

> 35

8 Points

30 - 35

7 Points

20- 29

6 Points

15 - 19

5 Points

< 15

PART 10: SIDE-STEP TEST

This tests GPP areas #8 Agility.
The side step test is a simple fitness test of agility.
o

equipment: flat, non-slip floor, with line markings (can use masking tape), tape measure, timer.

procedure: Subject stands at a center line, then jumps 30cm to the side (e.g. right) and touches a line
with the closest foot, jumps back to the center then jumps 30 cm to the other side, then back to the
center. This is one complete cycle. The subject tries to complete as many cycles as possible in one
minute.

scoring: One complete cycle is recorded as 1, and half a cycle as 0.5. The score is expressed as the
number of repetitions in one minute. Some normative values are presented below.

5 Points

6 Points

7 Points

8 Points

9 Points

Female

<33

34-37

38-41

42-45

46+

Male

<37

38-41

42-45

46-49

50+

PART 11: FREE-THROW TEST (BONUS TEST)

This tests GPP areas (#7) Coordination & (#10) Accuracy (done at end of previous testing while fatigued) shoot 10 free-throws (score out of 10)
o

equipment: basketball and 10 foot basketball hoop with net, with clearly marked free-throw line

procedure: Stand at the free-throw line and take a shot.

scoring: Earn 1 point per basket. Whats your score out of 10?

Rating

Total Shots Made

10 Points

10!

8 Points

7 to 9

6 Points

5 to 6

4 Points

3 to 4

2 Points

2 or less

TESTING SCORE SHEET

NOW ADD UP ALL THE SCORES FOR EACH PART AND THIS WILL GIVE YOU AN OVERALL SCORE OUT
OF 100 (NOT INCLUDING THE FREE-THROWS THAT WAS JUST A BONUS) WELL RE-TEST IN 60 DAYS.

Name:
Date:
Test #

Score

1: Squat test
2: Push-up test
3: Sit-up test
4 a) or b): Cooper or Step test
5: 300 m Run test
6: Vertical Jump test
7: Stork test
8: Sit & Reach test
9: Alternate Hand, wall toss test
10: Side-step test

Total out of 100

/100

11: Bonus Free throw test

What are your two highest scores (test #s): _____________ & ________________
What are your two lowest scores (test #s): _____________ & ________________