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Fitness Testing

7 Keys to Loosing Body Fat| Year of the Body

Performance
Points
Sit Ups
Push Ups
1.5 Mile Run
Categories
Levels
Outstanding
High
100
92
72
9:30
Outstanding
Medium
95
90
70
10:00
Outstanding
Low
90
85
67
10:15

BCA Limitation: Height: 68 inches; Weight < 181lbs.

Conversion Calculator for The Elliptical: HerePFA Instruction: Here

Navy Fitness Website: Here


PFA SESSION TRACKING

Spring 2008 PFA Session:

• BCA: Weight (172) within standards.

• Push ups: 82 (100 points) – Not as good as I wanted to; thought I would be able to pump out some more

• Sit ups : 72 (68 points) – This was pathetic, in fact, if am being honest, I probably did 50% properly

• Elliptical/Model – LifeFitness CT 9500 HR : (85 points) – I burned 240 calories (20cal/min), equivalence of a 10:32 run.

• Final grade: 84.3 (Excellent Medium).

Having missed the last 2 cycles, I can’t say I am totally disappointed, but I will definitely push for the outstanding next time. My goal for this summer (2008):

• Push ups: 105

• Curl ups: 105

• Elliptical/Bike: 300 calories in 12 minutes

• Final Grade in Fall – Outstanding High

Fall 2008 PFA Session:

• BCA: Weight (175) within standards.

• Push Ups: 72 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (85 points) – I burned 226 Calories (17cal/min), the equivalence of a 11:18 run.

• Final grade: 95 points (Outstanding Medium!)

I did the Elliptical 12 minutes and burned 226 calories.  I just fell a bit short of my goal of overall Outstanding High level.  I improve in the Push up and Sit up areas, but dropped in the cardio portion by 14 calories.  This time around, however, my routine was very clean.  I really focused on my form during my work up to the test because I wanted to make sure it was on point.  Also, while I believe 105 each for push ups and situps are definitely within grasp, a 300 calorie elliptical sprint is quite a hill.  My goal for Spring 2008 instead is to burn 260 calories in 12 minutes.  This works out to roughly 21.66 cal/min.  I did 17.66 cal/min this time around; and back in the Spring of this year, I did a 240 cal sprint…which equals 20 cal/min.

Spring 2009 PFA Session:

• BCA: Weight (177lbs) / Height (68.25″)  within standards.

• Push Ups: 72 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (85 points) – I burned 226 Calories (17cal/min), the equivalence of a 10:32 run.

• Final grade: 95 points (Outstanding Medium!)

Pretty easy and straightforward test.   My elliptical caloric burn netted 240 calories.  It appears that I am stuck in the Outstanding Medium rut here.  I think the elliptical is somewhat limiting; at least that’s the way it felt.  I could go faster than it allowed.  And when you tried to push it, the whole machine shook.  At any rate, I think I will stick with it, as the treadmill or track running alternative is pretty intense on the knees.  No way I am going back to that. Ok, so I would probably say that the test came a bit easier, because I maintained a moderate level of fitness through the winter – that’s the model going forward.   My goal for Fall 2009 will be to increase my overall score by 5 percent.  Situp  (97), Pushups (76) and Caloric Burn (252).   I will get back on the weight training regiment and start training to these numbers weekly.

Fall 2009 PFA Session:  Transfer status – did not test.

Spring 2010 PFA Session:

• BCA: Weight (174lbs) / Height (68.5″)  within standards.

• Push Ups: 83 (100 points)

• Situps: 92 (100 points)

• Elliptical/LifeFitness CT 9500 HRl – : (70 points) – I burned 183 Calories (15.25cal/min), the equivalence of a 12:47 run.

• Final grade: 90 points (Outstanding Low!)

I was ill prepared for this test.  My elliptical caloric burn netted only 183 calories.  I did not workout much due to demands at work and so my test was sort of a struggle – in fact I push up and probably my situps were dawg terrible; form was non existent and in fact for the second time in my career I got one of those – “hey sir – deeper”.  I must admit I had some below par push ups and situps in the mix, but when you in the act it’s hard to step back and self assess.  Will do better next time…promise.


EQUIPMENT/TECHNIQUES/OTHERS

Life Fitness 95 XI Cross-Trainer Elliptical (Operating Procedures):

• Start moving the arms and legs of the machine

• Select manual mode

• Enter your appropriate weight

• Select 12 minutes, then press enter

• Enter the level of your choice, but remember: the goal is to burn as many calories

as possible in the 12 minute test. (Higher levels will burn more calories!)

• At the end of the 12 minute test, remember to write down your calories, the

machine will automatically go in to a 3 minute cool down period after the 12 min

test is completed. Please cool down before stopping or exiting the machine.

• After you get your calories, you can plug the information into the elliptical

calculator to get your converted 1.5 mile run time at www.npc.navy.mil website.


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