For male pushups, the hands are placed about shoulder width apart. The test administrator places a fist on the ground below the applicant's chest (male applicants only). Starting from the 'up' position (elbows fully extended), the applicant must keep his back straight at all times and lower his body toward the floor until his chest touches the administrator's fist. The applicant then returns to the 'up' position. Resting is only allowed in the 'up' position.

For female (modified) pushups, the applicant should have her knees on the ground with her back straight and her hands slightly ahead of the shoulders and shoulder width apart for the 'up' position.

The applicant starts by lying on his/her back with knees bent, heels flat on the floor, finger interlaced and placed behind the head. A partner holds their feet down firmly. In the 'up' position, the applicant should touch his/her elbows to his/her knees and then return until the shoulder blades touch the floor. Resting must be done in the 'up' position.

These runs are timed by stopwatch on a smooth, level track.

For this assessment, you must start already warmed up and stretched with you shoes off. You will sit on the ground with your knees extended and feet against the box no further than 8" apart. You must lean forward without lunging or bobbing and reach as far along a yardstick (which will have the 15" mark on the edge of the box) as far as possible. You will repeat this twice more with the best score recorded. Exhaling on the reach is recommended.