1. Endurance Walk

This test will evaluate your aerobic capacity- this is the strength of your heart through its efficiency to deliver oxygen. You need a stopwatch. Find a space that you can walk on, Measure its length to one mile. You can walk back and forth and count how many laps you should take to complete one-mile walk. Use your stopwatch to determine how many minutes you complete this assessment.

*1 mile is estimated to be around 2,000 steps. You may use a pedometer to monitor your steps*

2. Push-up Test

This test will determine the strength and endurance of your upper body muscles. Do not attempt this assessment if you have shoulder pain, lower back pain or uncontrolled high blood pressure. Before you do this test, perform a light aerobic exercise for 3-5 minutes. Next perform a combination of shoulder movements to increase the blood flow and increase joint mobility. Do the following:

5. Vertical Jump (Leg Stretch and Power Test)

This test is designed to measure your explosive leg power and strength. All you need is a high wall, such as the outside of a building or your wall at home and a bit of room so you can jump and land safely.

To measure vertical jump, you need a meter stick or tape measure, a chalk or a masking tape. Here's how:

• Stand with your side to a wall

• With your feet flat on the ground, reach the arm closest to the wall as high as possible

• Mark the highest spot you can reach. Either put chalk on your fingertips or have a friend mark it with tape

• From the same standing position, jump and hit the wall at the highest point of your jump. Mark the spot the same way you did earlier

• Try three to five jumps and use your highest one

• Subtract your standing reach from your jumping reach to get your vertical jump