BASIC FITNESS TEST
  PDF [132kb] The 3 exercises for the basic fitness test
  Quicktime movie
.mov [5.5MB]
FITNESS TEST SPORT BADGE
  PDF [260kb] The 5 exercises for the fitness test sport badge
I
The STRENFLEX fitness sport badge is divided into three levels: Bronze – Silver – Gold. The demands placed on the athletes increase according to the level.
A scientifically based 3-minute step test is used for the cardio test. It is followed by a 1 minute pulse measurement after which the fitness level of the person under examination can be determined in relation to his or her age group.
For Bronze the rule of threes applies: 3 chin-ups*, 9 push-ups**, 12 sit-ups.

The Silver fitness sport badge is more challenging and the rule of fives applies here: 5 chin-ups*, 15 push-ups** and 20 sit-ups.
Gold is the highest level of the STRENFLEX fitness sport badge and here, the rule of tens applies: 10 chin-ups*, 30 push-ups** and 40 sit-ups.

Flexibility is demonstrated with the sit & reach exercise. Here, the fingertips must touch the tiptoes. When the athlete correctly executes these exercises before an authorised examiner then he/she qualifies for the fitness sport badge.
A challenge and great incentive for anyone interested in keeping fit or for representatives of our industry to lead with a good example. The STRENFLEX fitness sport badge provides proof of your fitness for all to see. It is quite possible that health insurers will one day use such tests as an indicator when calculating insurance premiums...
II
III
IV
V
 
*

Women do 1 chin-up for Bronze, 3 for Silver and 5 for Gold. From the age of 60, women may complete the chin-ups like displayed.
**
Women do 5 push-ups for Bronze, 10 for Silver and 20 for Gold. From the age of 60, women may complete the push-ups on their knees.