For this field test a measuring tape or 36 inch ruler is required for this test. This test should be done after a short warm-up for the lower back and hamstring muscles. The individual should be seated with shoes removed and with legs outstretched and feet 10 inches apart. Insure that legs are flat on the floor and not bent. The measuring tape is positioned with the 15 inch mark at the heels and the zero mark towards the body. With the hands crossed and fingers even, the individual under test reaches forward and holds momentarily while measurement is taken. Take three trials and record the highest reading. Consult the table below.
One-Minute Sit-Up Test
The individual to be tested should lie on the floor in the supine position with the knees bent at a 45 degree angle. The feet should be placed 12 inches apart and the fingers interlocked behind the head. Hold the individuals ankles to maintain heel contact with the floor. Instruct the individual to breathe out on the way up. Begin the test and have them do as many sit-up as they can in one minute. Consult the table below.
The individual to be tested should lie on the floor in the prone position with the hands pointed forward and immediately under the shoulders. Start with the chin touching the floor then push up by straightening the arms. Instruct the individual to maintain body alignment as they push up.
For males, the legs should be extended out and positioned together using the feet as pivots. For females, the upper leg should be straight out using the knees as pivots. There is no time limit for this test. Instruct the individual to complete as many pushups as they can. Discontinue the test when the individual begins to exhibit straining. Consult the table below.
Three-Minute Step Test
The purpose of this test is to assess the cardiovascular recovery capability. Assemble a 12 inch high step, a metronome or music recorded at 96 bpm and a stop watch. The individual should not talk during this test and be advised to discontinue stepping if pain, dizziness, shortness of breath or nausea is experienced. Begin stepping with right up, left up, right down, left down to each beat or metronome click thereby completing 24 cycles per minute. Continue for 3 minutes. Keep an eye on the participant for signs fatigue, red face or shortness of breath. At the end of the 3 minute period, the individual should sit and the pulse should be located within 5 seconds. The recovery heart rate should be counted for 1 minute. Consult the table below.
3 Minute Step Test (Men)
3 Minute Step Test (Women)
Obesity is defined as that percentage of body fat that begins to increase the chances for cardiovascular disease. Ideal body fat levels for men are 12% to 17% and 18% to 22% for women. As previously mentioned, body fat is essential for certain bodily functions. Sometimes body type, determined genetically, prevents an individual from achieving unrealistic body shaping goals. There are basically three somatypes or body types. The Endomorph is characterized by a large block shaped body. The Mesomorph is characterized by a solid muscular structure. The Ectomorph is characterized by a frail, slight build and very little fat.
Based on the Durnan Formula, four point method.