FDF Fitness Assessment

 Age_______
  • If you are between the ages of 15-25 give yourself 5 points.
  • If you are between the ages of 26-45 give yourself 4 points.
  • If you are between the ages of 46-60 give yourself 3 points.
  • If you are between the ages of 61-75 give yourself 2 points.
  • If you are between the ages of 76 and up give yourself 1 point.
(Write your total down on a sheet of paper)
 
Gender________
  • If you are a male give yourself 2 points.
  • If you are a female give yourself 1 point.
(Write your total down on a sheet of paper)
 
Pushup Maximum _________
(Do as many pushups that you can do in a row. If you can’t do a regular pushup then do modified pushups)
  • If you did between 0-10 pushups give yourself 1 point.
  • If you did between 11-20 pushups give yourself 2 points.
  • If you did between 21-30 pushups give yourself 3 points.
  • If you did between 31-40 pushups give yourself 4 points.
  • If you did 41 or more pushups give yourself 5 points.
(Write your total down on a sheet of paper)
 
 Sit-up Maximum _________
(Do as many sit-ups that you can do in a minute)
  • If you did between 0-10 sit-ups give yourself 1 point.
  • If you did between 11-20 sit-ups give yourself 2 points.
  • If you did between 21-30 sit-ups give yourself 3 points.
  • If you did between 31-50 sit-ups give yourself 4 points.
  • If you did 51 or more sit-ups give yourself 5 points.
(Write your total down on a sheet of paper)
 
Squat Maximum________
(Do as much body weight squats that you can do in a minute).
  • If you did between 0-10 squats give yourself 1 point.
  • If you did between 11-20 squats give yourself 2 points.
  • If you did between 21-30 squats give yourself 3 points.
  • If you did between 31-40 squats give yourself 4 points.
  • If you did 41 or more squats give yourself 5 points.
(Write your total down on a sheet of paper)
 
Jumping Jacks Maximum_______
(Do as many jumping jacks that you can do in a minute).
  • If you did between 0-20 jumping jacks give yourself 1 point.
  • If you did between 20-30 jumping jacks give yourself 2 points.
  • If you did between 30-45 jumping jacks give yourself 3 points.
  • If you did between 45-60 jumping jacks give yourself 4 points.
  • If you did 61 or more jumping jacks give yourself 5 points.
(Write your total down on a sheet of paper)
 
Add up all of your totals and write down your ultimate fitness assessment total.
 
If you got 1-9 you will start at Novice.
If you got 10-19 you will start at Intermediate.
If you got 20 or more you will start at Expert.
 
You can retake the fitness assessment at any time to see if you are improving or maintaining your results.