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Minimum fitness test: Do you know how fit you are or should be?

It's a new test developed by DCU and promoted by this year's Operation Transformation and Sport Ireland.

Ken McGuire by Ken McGuire
Wednesday 3 February, 2021
in Fitness
Reading Time: 2 mins read
MInimum Fitness Test

MInimum Fitness Test

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.

Download the minimum fitness test guide here from KRSP

Minimum Fitness Test

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.

Press-up Test targets
Press-up Test targets

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?

Balance Test Targets
Balance Test Targets

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?

Sit-to-stand test targets
Sit-to-stand test targets

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.

Endurance test targets
Endurance test targets

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.

If you’re looking for more information or supports on getting active, why not contact your local sports partnership, with national contact details found here.

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