What Is the P90x Fitness Test?
P90X is a home workout program available on DVD that consists of exercises, a nutrition plan, supplement information and guidance, and more. Results are expected in 90 days if the program is followed as instructed. The P90X Fit Test is used to measure your current fitness level to see if you can withstand the P90X program and to measure your progress at the end of the 90 days.
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What to expect
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The P90X Fit Test takes about 40 minutes to complete and is comprised of eight exercises you must perform in the order given. You must time yourself and keep track of your results and make any notes you think might be helpful, such as how far apart you had your hands while performing pull-ups. Take this fit test at the beginning of the 90 days and at the end.
What you need
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In order to take the fit test, and measure and record your results, you need a heart-rate monitor, body fat caliper, tape measure, scale, secure pull-up bar, timer, towel and water.
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Exercises
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The exercises you perform include pull-ups, vertical leap (how high you jump), push ups, toe touch (to measure how close you can get to touching your toes), wall squat, bicep curls, in and outs (where you sit on the floor and bring your knees in to your chest, then out, and repeat), and heart-rate maximizer (where you perform jumping jacks as fast as you can for two minutes then measure your heart rate). Also, you must measure your resting heart rate.
Each exercise has a minimum requirement you should meet to move on to the P90X fitness program.
Your results
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Your results from the first test will show you if you can proceed with the P90X fitness program and where your fitness level is currently. Your results from the test after 90 days will show the improvements you made during the P90X fitness program.
The Minimum Requirements
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The minimum requirements to move on to the fitness program:
Pull-ups: Male, 3; female, 1
Vertical leap: Male, 5 inches; female, 3 inches
Push ups: Male, 15; female, 3 (or 15 if on knees)
Toe touch: Male and female should be able to reach within 6 inches of toes
Wall squat: Male and female should be able to hold "chair" position for 1 minute
Bicep curls: Male, 10 repetitions with 20-pound weight; female, 10 reps with 8-pound weight
In and outs: Male and female, 25
Heart-rate maximizer: Record rate after two minutes of jumping jacks.
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References
- Photo Credit my muscles image by Frenk_Danielle Kaufmann from Fotolia.com
