P90X is a 90-day home fitness training program that introduces “new moves and routines so your body never plateaus." The workout programs include challenging core exercises, yoga, cardio and strength exercises. The P90X fitness test is designed to help beginners chart their progress and meausure their current physical fitness levels. Beginners must meet minimum result requirements to proceed with the P90X program.
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Equipment needed to complete the fitness test includes a heart rate monitor, a body fat caliper, tape measure, scale, securely installed pull-up bar, towel, water and a timer. You also need the P90X manual, which provides specific instructions on how to perform each exercise and provides a space to record your results.
Preparing for the Test
The P90X fitness test involves eight exercises that you should do in the same order during the initial and final evaluations. The test should take roughly 40 minutes. Before beginning the test, take your resting heart rate. Either use a heart rate monitor, or find your neck or wrist pulse and count the number of beats in 30 seconds. Multiply that result by 2 to measure your resting heart rate. After resting heart rate is determined, take 10 minutes to warm up your body by doing jumping jacks, a light jog or other movements that work up a light sweat.
The first exercise is to do as many pull-ups as you can before you fatigue. The second exercise tests your vertical jumping distance, followed by push-ups and then a double-leg stretch. The next exercise is a wall-squat that tests the strength in your quads by leaning against a wall at a 90 degree angle, like you are sitting on an imaginary chair. Bicep curls follow -- weight varies for men and women. The in-and-out ab test is then performed by sitting on the floor with your knees bent and extending the legs straight out in front of you and then bringing the legs back into the chest. The last test measures your cardio endurance by doing steady jumping jacks for 2 minutes.
To successfully do the P90X program, your results should match the minimum requirements for each exercise. Males should be able to do 3 pull-ups; women should be able to do 1 pull-up. The minimum for the vertical leap is 5 inches for men and 3 inches for women. Males should be able to do 15 push-ups, and women should be able to do 3 push-ups or 15 modified push-ups. Men should be able to do ten 20-lb. bicep curls, and women should be able to do ten 8-lb. bicep curls. Males and females should both be able to reach 6 inches from their toes in the leg stretch test, hold a wall squat for 60 seconds, perform 25 in-and-out exercises and do continuous jumping jacks for 2 minutes.
P90X is an intense exercise program, and may be unsuitable for some. Muscle soreness or strains and overall weakness may result from following the program. Be very attentive to your body's response as you work out. Consult your physician before beginning this or any other exercise program.