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How fit are you? Motocross athletes often think of themselves as being the most fit athletes in the world. On the professional level I might agree with that, but I wonder how the weekend warrior motocrosser stacks up against the weekend warrior basketball player, runner, cyclist or golfer. Is the general population of motocross in better shape than then rest of the weekend warrior wanna-be's in the world? We may never know but there are recognized fitness standards that are used to determine if a person is in shape or not. To get into any of the Armed Forces you have to be able to do a certain number of pushups and situps and run a mile in a given amount of time. There is a standard set by our government as part of the President's Council on Physical Fitness and Sports which is aimed at keeping America fit. And there are physical standards to become a firefighter, police officer, and other physically demanding jobs.
Determining how fit you are for motocross is of course relative. You may consider yourself fit if you can complete your motos without throwing up your lunch. You may also consider yourself fit if you can make it back to work on Monday. And then some of us aren't satisfied until we can go 40 plus minutes at top speed and still be fresh for moto 2. To put a quantitative measure on your fitness level, I have chosen three standards with which you can measure yourself to see where you stand; The physical fitness test for the Navy SEALS and Army Rangers along with the Canadian Home Fitness Test which was specifically developed for a fitness survey of the Canadian people in the early 1980's (I couldn't find a similar test for the U.S. Population). So put on some running shoes, shorts and t-shirt because this article is going take some effort on your part. Obviously the SEAL and Ranger fitness tests are more rigorous than the Home Fitness test, but all are included to not only see where you stack up against the militaries elite but the rest of the population as well. All tests use similar exercises and require about an hour to complete.
Canadian Home Fitness Test (taken from www.topendsports.com ) These tests are designed to quickly gauge a person's general fitness level and to act as a benchmark for future testing. After taking the test, work out for a few months. Then, take the test again and compare the results. As it is sometimes difficult to do the test exactly as described, you just have to make sure you are consistent and do the exercise the same way each time. Then use the results as a benchmark for future testing. The table of results are based on doing the tests a specific way, and may not be accurate if the tests are modified at all. Don't let this worry you, just try and improve your own score. The test is divided into four sections. Do each part with plenty of rest between to fully recover. >>> Step Test to measure aerobic endurance >>> Push ups to test upper body strength >>> Sit ups to test abdominal or trunk strength >>> Squats to measure lower body strength Step Test This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a similar sized stair in your house), step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.
3 Minute Step Test (Men)
3 Minute Step Test (Women)
Source: Canadian Public Health Association Project
Push Up Test
How many can you do? Men should use the standard "military style" pushup position with only the hands and the toes touching the floor. Women have the additional option of using the "bent knee" position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push ups as possible until exhaustion. Count the total number of pushups performed. Use the chart below to find out how you rate.
Push Up Test (Men)
Push Up Test (Women)
Sit Ups
Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. How many sit-ups can you do in 1 minute? Count how many you can do in one minute and then check the chart below for your rating. Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles, with feet flat on the ground. Your hands should be resting on your thighs.
Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.
1 Minute Sit Up Test (Men)
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