Any test or movement that creates pain should be evaluated by the appropriate clinical provider. The online testing cannot, for example, distinguish between pain that is purely mechanical in nature versus something that is not. So, if you hurt during any test, stop the test and consult your clinical provider.
Download the Fusion Performance Standards Score Card to keep track of your sub-total and total scores.
1. BODY FAT PERCENTAGE
The ratio of waist to height, in inches, is a reasonably good way to estimate your overall body fat without the use of more complex tools.
But the ratio is not your percent body fat. So don’t freak out when your number is, for example, 40%. That is simply a ratio; not body fat. The ratio is a representation of body fat – so in other words if you have a 40 inch waist and are 66 inches tall (5’6″), then there’s a good chance you have high levels of body fat. To get actual body fat measurements, you can use calipers.
To perform this test, take a soft tape measure and measure the circumference of your waist at the level of the umbilicus (belly button). Write this number down. Now, divide this number by your height in inches. Take the result and multiply by 100 to get a percentage (if you’re not sure about how to measure your waist, watch this short video).
As an example, let’s assume you’re 5’6″ tall (66 inches) and your waist measurement is 40 inches.
Your Waist to Height Ratio (WHR) would be:
40/66 = .61
.61 x 100 = 61%
From the table below, find your value and score for the test.
WOMEN:
< 35 % = 1 point
35 to 42% = 2 points
43 to 49% = 4 points
50 to 54% = 3 points
55 to 58 % = 2 points
> 58 % = 1 point
MEN
<35% = 1 point
36 to 43% = 2 points
44 to 53% = 4 points
54 to 58 % = 3 points
59 to 63% = 2 points
> 63% = 1 point
2. FLEXIBILITY / MOBILITY
Reach Overhead (The video below includes the next two tests as well. Give the video some time to load – it varies based on your Internet connection speed)
Password for all of the videos is fusiontest. Enter the password for EACH video.
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RIGHT ARM:
- Elbows to ears; no arch of lower back (3 points)
- Elbows bent; fail to reach ears or lower back arches (2 points)
- Unable to pass 90 degrees (1 point)
- Painful (0 points)
LEFT ARM:
- Elbows to ears; no arch of lower back (3 points)
- Elbows bent; fail to reach ears or lower back arches (2 points)
- Unable to pass 90 degrees (1 point)
- Painful (0 points)
Hand Behind Head
RIGHT:
- With ease (2 points)
- With difficulty or moves head or arm does not align with body (1 point)
- Unable or painful (0 points)
LEFT:
- With ease (2 points)
- With difficulty or moves head or arm does not align with body (1 point)
- Unable or painful (0 points)
Hand Behind Back
RIGHT:
- Middle finger reaches between shoulder blades (2 points)
- Middle finger reaches less than between shoulder blades, right arm (1 point)
- Unable or painful (0 points)
LEFT:
- Middle finger reaches between shoulder blades (2 points)
- Middle finger reaches less than between shoulder blades, right arm (1 point)
- Unable or painful (0 points)
Sidebending (Video below)
RIGHT:
- To knee or lower (3 points)
- To mid-thigh-knee (2 points)
- < mid-thigh (1 point)
- Unable or painful (0 points)
LEFT:
- To knee or lower (3 points)
- To mid-thigh-knee (2 points)
- < mid-thigh (1 point)
- Unable or painful (0 points)
Forward Bend Test (Video below)
- Fingers to floor, no knee bend, no backward shift of hips (3 points)
- Fingers to mid-shin (2 points)
- Fingers to less than mid-shin (1 point)
- Unable or painful (0 points)
Active Straight Leg Lift (Video below)
RIGHT:
- Leg stays straight, >70 deg (3 points)
- Leg stays straight, 45-70 deg (2 points)
- < 45 deg (1 point)
- Unable or painful (0 points)
LEFT:
- Leg stays straight, >70 deg (3 points)
- Leg stays straight, 45-70 deg (2 points)
- < 45 deg (1 point)
- Unable or painful (0 points)
3. BALANCE
Sock Test (Video below)
RIGHT:
- Yes, easy (2 points)
- Yes, difficult (1 points)
- Unable or Painful (0 point)
LEFT:
- Yes, easy (2 points)
- Yes, difficult (1 points)
- Unable or Painful (0 point)
4. UPPER BODY STRENGTH
Push Ups (Video below) – as many as possible in one minute.
- Males, 21-28, Females 18-24 (3 points)
- Males 11-20, Females 8-17 (2 points)
- Males < 11, Females < 8 (1 point)
- Males painful, Females painful (0 points)
5. LOWER BODY STRENGTH
Side Slider (Video below) – as many repetitions as possible in one minute.
RIGHT:
- Hits chair with each repetition: Males 30 or more reps; Females 15 or more reps – 3 points
- Hits chair with each repetition: Males 20-29 or more reps; Females 8-14 reps – 2 points
- Hits chair with each repetition: Males <20 reps; Females <8 reps – 1 points
- Unable to hit chair or painful (0 points)
LEFT:
- Hits chair with each repetition: Males 30 or more reps; Females 15 or more reps – 3 points
- Hits chair with each repetition: Males 20-29 or more reps; Females 8-14 reps – 2 points
- Hits chair with each repetition: Males <20 reps; Females <8 reps – 1 points
- Unable to hit chair or painful (0 points)
Side Hip Lift (Video below)
RIGHT:
- 10 repetitions with good form (3 points)
- 5-9 repetitions (2 points)
- <5 repetitions (1 point)
- Unable or painful (o points)
LEFT:
- 10 repetitions with good form (3 points)
- 5-9 repetitions (2 points)
- <5 repetitions (1 point)
- Unable or painful (o points)
6 .CORE
Leg Lowering (Video below)
- Legs to 30 deg; contact maintained. (3 points)
- Legs to 60 deg (2 points)
- Legs to > 60 deg (1 points)
- Unable or painful (0 points)
Plank Test (No video – see image and description)
Assume the position as in the image with your elbow lined up under your shoulders. Your feet about shoulder width apart. Hold your body in a straight line from head to toe (imagine a broom handle that sits on your head and touches your back, hips, legs, heel). Hold the position as long as possible. Stop when you can no longer hold the position or if you feel any pain anywhere.
- 2’ hold (3 points)
- 1 to < 2’ hold (2 points)
- < 1’ (1 point)
- Unable or painful (o point)
Overhead Squat (Video below) – three repetitions.
- Staff in area of footprint. Breaks 90 deg at knee. Knees do not cave in. (2 points)
- Staff out of footprint or less than 90 deg at knee or knees cave in. (1 points)
- Unable or painful (0 points)
7. AEROBIC CAPACITY
Bench Step Test (Video below. Use a 12 inch step.)
Step up and down at 15 steps per minute for three minutes. Take HR in standing at one minute post-test.
_____ Record HR after standing still for one minute.
- Males
- 104-112 beats/minute (3 points)
- 113 – 119 beats / minute (2 points)
- 120-130 (1 point)
- Unable or painful (0 points)
- Females
- 111 – 118 (3 points)
- 119 – 128 (2 points)
- 129 – 140 (1 point)
- Unable or painful (0 points)
I'm the creator of Fusion. My core health philosophy is simple: life is movement. When you can’t move freely or in a way you need or want to, suddenly your life seems a lot smaller. So, I promote movement through...