FITNESS FOR LIFE QUIZ

The following assessment was developed by the National Exercise for Life Institute. It is useful in determining the amount of formal and informal exercise that you perform on a regular basis. Enter your score on the line provided for each question. Your total points will provide you with an estimate of your fitness level and an idea of what you can do to increase it. The LIFE course will help you with more specific fitness assessments during the course.

1. In the past week, how many times did you continuously exercise in an aerobic activity
for at least 20 minutes? Score 1 point for each session.
2. How many stretching or flexibility sessions have you participated in the past week?
(Each session should last 5-10 minutes and must include all major muscle groups)
Score 1 point for each session.
3. Do you have a goal of a certain number of days, miles or minutes per week for
regular exercise? (Goals can help motivate you to stick with a program)
Yes, and I achieve it most weeks = 2 points
Yes, and I am working towards I t= 1 point
No = 0 points
4. Do you ordinarily climb stairs instead of using an elevator or escalator?
Yes = 1 point
No = 0 points
5. On average, how many hours of television do you watch daily?
Less than one hour= 2 points
I exercise while watching= 2 points
One hour = 1 point
No = 0 points
6. How active are you during the day?
Very active. I am walking or moving most of the day = 2 points
I take short walks during breaks = 1 point
Totally inactive = 0 points
7. Do you engage in manual work around the house? (Examples: pushing the lawn
mower and/or gardening)
Yes = 1 point
No = 0 points
8. In the past month, have you tried any of the following activities for fitness: cross
training, circuit training or interval training? Score 1 point for each.
9. How many strength training sessions have you participated in during the past week?
Score 1 point for each.
10. Do you know: your resting heart rate; your training heart rate; cholesterol level;
blood pressure; ideal weight? Score 1 point for each YES.
11. What kind of foods did you consume for dinner last night?
Mostly fresh, low fat foods = 2 points
Fresh and processed foods = 1 point
Fast food = 0 points
12. How do you get to school/work?
I walk or ride my bike at least one mile = 2 points
I drive but park far away to walk the remainder of the distance = 1 point
I drive and park as close as I can = 0 points
TOTAL SCORE

FITNESS ASSESSMENT

0-6 points: Your fitness level is most likely below average. Because your physical activity may be too low to offer health benefits, it is recommended that you put more activity into your daily life.

7-14 points: Your fitness level is about average. If most of your points come from daily activities, you need to add some aerobic activity to improve your cardiovascular fitness.

15-30 points: Congratulations! You are living the “fitness lifestyle”. You might consider adding various activities to your program to maintain your interest and motivation. Examine your activities to see if you have a good balance of aerobic activity, flexibility and strength.

31-40 points: Your activity level indicates that you may be training for a particular sport or competition. If you are feeling good, then continue enjoying your activities, but remember the risk of injury increases with extremely high activity levels. It is possible that you are overtraining, so listen to your body and curt back accordingly.