Latihan Kecergasan (Fitness Test)

Does who want to know how fit they are, there will be some fitness test (latihan kecergasan) to ensure you are fit enough or not.

Fitness Test

1. Test your strength.
Do as many classic pushups as you can without stopping, but use this precise execution: Take 2 seconds to lower your body until your upper arms dip below your elbows; pause for 1 second; then take 1 second to push your body up. This ensures that you'll perform the test identically each time you take it.



2. Test your flexibility.
Place a yardstick on the floor and put a foot-long piece of masking tape across the 15-inch mark. Sit down with your legs out in front of you and your heels at the edge of the tape, one on each side of the yardstick. Put one hand on top of the other and reach forward over the yardstick as far as you can by bending at your hips. The number your fingertips touch is your benchmark.

3. Test your endurance.
On a treadmill or on a flat course outdoors, run or walk 1.5 miles as fast as you can, and record your time. (Warm up first by walking or jogging at an easy pace for 5 minutes.)

Tips
If you want to make sure you will pass the fitness test, the must start training at least 3 - 5 week before the test. Training earlier makes your body can handle the presure also muscle gain dan fat loss during the training.