Have some free time during lock-down?
Curious to see where you would rank on the NPR System while at home?
Our testers would love to be out testing but unfortunately they can’t in the current circumstances, great news is, we can help you test yourself at home. Keep your training on track or have a base point to measure from and see how your fitness can improve!
“Please note: for ranking to be official you would need to be tested by one of our NPR Qualified Testers”
INSTRUCTIONS FOR THE NPR TESTING CHALLENGE
With this NPR challenge, we’d like as many people as possible to test themselves. We all have to start somewhere so let this be YOUR start. These tests can be done at home and we’ve tried to make the instructions as simple as possible without losing scientific validity. For a test to be valid – to you and to anyone else – it should be done in the same way each time. So, follow these simple instructions below and enjoy this NPR challenge.
PUSH UP TEST – ONE MINUTE
- This test measures the endurance strength of the muscles in the chest, front of the shoulders and back of the arms
- The aim of this test is to complete as many push-ups as you can in one (1) minute. You can rest before the time is up if you need to.
- Once completed, record the total number of push ups achieved in one minute.
- Begin facing down with your shoulders flexed and arms straight
- Hands stay flat on the ground beneath your shoulders
- Thumbs are shoulder-width apart
- Back, hips and knees are straight
- Ankles flexed so toes are on the floor
- Begin by lowering your chest to the floor as you bend the elbows
- Stopping about a fist-distance above the floor
- Pushing up on the return as elbows straighten
MODIFIED PUSH UP TEST – ONE MINUTE
If you think you won’t be able to do a full push up, follow the same instructions for the push up but bend the knees and pivot from the bent knees instead of the toes
SIT-UPS TEST – TWO MINUTES
- This test measures the endurance strength of the abdominal muscles
- The aim is to complete as many sit-ups as you can in two (2) minutes
- You can rest before the time is up if you need to. Once completed, record the total number of sit-ups achieved in two minutes.
- Begin lying with the back on the floor with knees bent and hip distance apart
- Keep the feet flat on the ground – they must NOT be hooked or held
- Place your hands on the side of your face, bending elbows, so your fingertips touch your earlobes.
- Begin curling your neck in and chest up to your knees, keeping the chin in
- Stop as both elbows touch your thighs below the knees, hands stay at your earlobes.
- Curling back on the return, shoulder-blades touch the floor (not your head).
NOTE: Do NOT count a repetition if your hands come off the earlobes, if the elbows don’t touch your thighs or if your shoulder blades don’t touch the ground on the return.
PULL-UPS TEST – NO TIME LIMIT
Skip this test if you don’t have a pull up bar at home or something to use to pull you up
- This test measures the endurance strength of the muscles in the front of the arms, back of the shoulders and upper back
- The aim is to complete as many pull-ups as you can until you can’t do another
- This is not timed. Once completed, record the total number of pull-ups achieved.
Equipment: Pull Up Bar
- Feet off the floor as you grasp an overhead bar above you
- Use an overhand grip so palms face away from your body
- Elbows, hips and knees hang straight below your shoulders
NOTE: Image is a backview, the grasp is an overhand grip
- Pulling your body up towards the bar as you bend the elbows until your chin clears the top of the bar
- To return, lower the body down in a smooth movement, as you straighten your arms
NOTE: No jerking, swinging the body or bending hips or knees. Image is a backview, the grasp is an overhand grip.
BROAD JUMP – BEST OF THREE
- This test measures your explosive (plyometric) leg power over a horizontal distance.
- Use a length of pale tape stuck to the floor for the start of your jump so you can measure from the tape – where your toes are, to the end of your jump – where your heels land.
Equipment: Measuring tape
- Begin with your two feet flat on the ground, toes behind the tape
- Leaning forward slightly, bend the hip, knees and ankles before take-off
- Using the arms for momentum, jump forward from your take-off position
- Jump as far forward as you can, noting where your heels land
- Record three (3) jumps, taking your best of three for your final score
- This test measures the sustained (isometric) strength of your legs and trunk.
- The test is over when you can no longer hold the position. Record your time held in the wall-squat position.
- Begin standing with your back facing a smooth wall, about half a metre from the wall
- Keep feet shoulder-width apart while you slide down the wall
- Keep the back flat against the wall and knees and hips at a 90° angle
- Front of the knees above your ankles (not your toes), thighs parallel to the ground
- Arms out straight in front of you.
- Hold back flat against the wall while ankles, knees, hips hold their positions
- Keep body weight in the heels to protect the knees
- Keep arms held out straight in front of you
- Time yourself from this holding position and stop when you can no longer hold the wall-sit.