This article is part of a series of articles on food and fitness for February 2021 on Scoreline.ie. You can find the full list of articles here.
Operation Transformation is back on TV screens this year and in collaboration with DCU School of Health and Human Performance, they have developed the Minimum Fitness Test.
Backed by Sport Ireland’s local sports partnerships, the test is designed to identify where you fit within the minimum standards of physical fitness. Depending on where you lie (or stand), it will give you a target to aim towards, based on your age and gender.
Ireland’s National Physical Activity Plan was launched in 2016 with the aim of increasing physical activity levels across the entire population and recommends that adults get a minimum 30 minutes exercise, five days a week, with children getting 60 minutes exercise.
Flash forward to 2021 and there’s now a pretty decent looking minimum fitness test, which we’ve detailed below.
There are five elements to the minimum fitness test.
1. Waistline measurement test
While the guide (linked above) will explain the details on taking measurements (you’ll need a tape), the target here is that your waistline is no more than half your height.
2. Press-up test
Not everybody’s cup of tea, but press-ups are a super bodyweight exercise. Regardless of how you do them (standard, kneeling, against a wall), here’s what you’re aiming for.
3. Balance test
This one is actually fun to try – the first time you’ll think it’s really easy until you’re asked to repeat the same task with your eyes closed. How good is your balance?
4. Sit-to-Stand test
You’ve got 30 seconds, maintaining the correct form, to stand from sitting as many times as possible. How many can you get in?
5. Endurance test
You’ll need a stopwatch and a fitness tracker (think Fitbit, Strava, Nike Running etc or something that can track your distance), timing yourself as you walk or run for 12 minutes, covering as much ground as you can.
If you can’t hit the targets on your first attempt, there’s no need to worry. Make a note of what you have hit, and work towards building to your target.