FITNESS ASSESSMENT

The PFFA tests members  Flexibility, Speed, Movement & Strength, to create an understanding of their current levels & a way in which to measure future improvements to their fitness.

TEST 1
Flexibility & Mobility

Score everything out of 10 points (10 being excellent)

1. Touch your toes (legs straight, hands flat on floor is 10)

2. Deep squat (Feet shoulder width apart, feet forwards, back straight is 10)

TEST 2
Cardio

This has to be done as fast as possible.

Your score is your times.

4. 400m sprint

TEST 3
Strength

Hold as long as possible

High Plank (Arms straight, Back straight & core engaged)

Wall Squat (Thighs parallel to the ground)

TEST 4
Muscular Endurance

This is an On The Minute (OTM) Challenge. The aim is to do as many chest to floor Burpees as you can in your last min before the next minute starts. Your sore will be the min you do complete (not the one you finish in, not completed). Start at x5 in the 1 minute and then add x 1 Rep each minute round.

Burpees (OTM). (Chest must touch the floor and feet must leave the ground with hands up by your ears and eyes up, every rep)