The Universal Fitness Test is a test involving the 20m run test of aerobic fitness and assessment of aerobic fitness, four strength tests and an optional percent body fat test. In later versions it may include two flexibility tests (hamstring and buttock).
Any medical check up that doesn’t also include and assessment of fitness is seriously deficient.
However, you don’t need a doctor or fitness practitioner to supervise the test. You can do it yourself in your own home.
The good thing about the universal Fitness Test is that the tests are based on common fitness exercises. The strength tests are the same tests as you’d use to improve your strength at home.
The more you practice them the better your performance in the test.
The aerobic fitness test requires participants to see how many laps of a 20m course they can complete in five minutes. It’s an adapted version of the ‘beep’ test; it’s equally reliable and valid but easier to administer.
It’s important you do the tests in the order recommended. Do the 20m run test first, then the situps and pressups, followed by the squats and arm hang. If you do the squats before the situps you’ll compromise your situps’ score.
Click here to read more about why the test is an important aspect of a regular and systematic fitness training program – and how it works.