The pushup physical fitness test measures strength and endurance in your chest, shoulders and triceps.

Equipment Needed:

• Stop watch or timer
• A friend to keep count and time you

Goal: Do as many pushups as you can in one minute.

Execution: Men do a traditional pushup position and women use a modified pushup position. Do as many as possible in one minute time period. If you need to rest for a few seconds in the one minute time period, only rest in the “up” position.

Scoring:

Ratings for Women (Modified Pushups), based on Age

Age 20-29

• Excellent: Greater than 48
• Good: 34-48
• Average: 17-33
• Poor: 6-16
• Very Poor: Less than 6

Age 30-39

• Excellent: Greater than 39
• Good: 25-29
• Average: 12-24
• Poor: 4-11
• Very Poor: Less than 4

Age 40-49

• Excellent: Greater than34
• Good: 20-34
• Average: 8-19
• Poor: 3-7
• Very Poor: Less than 3

Age 50-59

• Excellent: Greater than 29
• Good: 15-29
• Average: 6-14
• Poor: 2-5
• Very Poor: Less than 2

Age 60+

• Excellent: Greater than19
• Good: 5-19
• Average: 3-4
• Poor: 1-2
• Very Poor: Less than 1

Ratings for Men (Full Pushups), based on Age

Age 20-29

• Excellent: Greater than 54
• Good: 45-54
• Average: 35-44
• Poor: 20-34
• Very Poor: Less than 20

Age 30-39

• Excellent:Greater than 44
• Good: 35-44
• Average: 24-34
• Poor: 15-24
• Very Poor: Less than 15

Age 40-49

• Excellent: Greater than 39
• Good: 30-39
• Average: 20-29
• Poor: 12-19
• Very Poor: Less than 12

Age 50-59

• Excellent: Greater than 34
• Good: 25-34
• Average: 15-24
• Poor: 8-14
• Very Poor: Less than 8

Age 60+

• Excellent: Greater than 29
• Good: 20-29
• Average: 10-19
• Poor: 5-9
• Very Poor: Less than 5

Content courtesy of: Sparkpeople

Physical fitness tests are great tools to help you reach your fitness goals and are also a great way to see if you are making any progress.

3 Physical Fitness Tests:

1. The Pushup Physical Fitness Test
2. The Crunch Physical Fitness Test
3. The 3-Minute Step Physical Fitness Test

Don’t freight if you do not score as high as you would like to on the physical fitness tests, just focus on improving your scores periodically. And remember, as long as you are improving, your fitness plan is working! If you are not improving, change up your workout.

Content courtesy of: Sparkpeople

So what is the serving size for cereals and how do I pick one that is healthy for me?

It depends on the cereal because some cereals are more calorie-dense than others. For instance, the recommended serving of a fluffy or puffy cereal is larger (11/4 cup) than those of the nugget or cluster kind (2/3 cup).  If you are watching your weight have a cereal with 150-200 calories per serving. If you are snacking have a cereal with 110 or fewer calories per serving.

You should choose a cereal that is whole grain, high fiber (4 grams or more) and low-sugar (10 grams or fewer). Two cereals that meet this criteria are Kellogg’s All-Bran Strawberry Medley and Kashi Heart to Heart Honey Toasted Oat.

Content courtesy of: Fitness Mind, Body + Spirit

No matter your age or your flexibility, you can learn how to stretch properly. Stretching should be done daily, whether you exercise daily or not.

Here are the benefits of following a regular stretching program:

1. Enhanced muscular coordination
2. Increased energy levels
3. Reduced muscle tension
4. Increase your range of motion
5. Increased circulation of the blood to various parts of the body
6. Decrease muscle soreness
7. Aid in workout recovery
8. Ensures muscles and tendons are in good working order
9. Prevents injuries

Content courtesy of: Sparkpeople