The current REALFIT Absolute Score™ battery — 14 tests fully specified to FITDAT v1.1. The library grows as new tests reach full specification. Click any test to expand all three specification layers.
| testId | test_40yd_dash |
| primaryComponent | speed |
| secondaryComponents | power · agility |
| inputType | secondsOnly |
| canonicalUnit | seconds |
| scoringDirection | Lower time = higher score |
| normalizationRule | Not required — input equals canonical unit |
| replacementGroupId | rg_short_sprint |
| certificationEligible | true |
| version | 1.0.0 |
| protocolId | proto_40yd_dash_v1 |
| description | Standing start. Athlete initiates on own movement. Distance: 40 yards (36.576 meters) on flat surface. Time from first movement to finish line crossing. Best of two attempts recommended. |
| equipmentRequired | Stopwatch or electronic timing gate, flat surface (turf or track), measured 40-yard distance |
| startCondition | Standing start. Athlete self-initiates. |
| timingMethod | hand or electronic |
| measurementStandard | Nearest 0.01 seconds. Best of two attempts. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| ecosystemRelevance | |
| coachingNotes | Best performed on artificial turf or rubberized track. Electronic timing preferred for Official certification. |
| testId | test_standing_long_jump |
| primaryComponent | power |
| secondaryComponents | muscular_strength · agility |
| inputType | distance |
| canonicalUnit | meters |
| scoringDirection | Longer distance = higher score |
| normalizationRule | norm_ftin_to_m — (feet × 0.3048) + (inches × 0.0254) |
| replacementGroupId | rg_lower_power |
| version | 1.0.0 |
| protocolId | proto_standing_long_jump_v1 |
| description | Two-foot takeoff from behind marked line. Arms may swing for momentum. Distance measured from takeoff line to nearest heel contact on landing. Best of two attempts. |
| equipmentRequired | Measuring tape or marked floor grid, flat non-slip surface, chalk or tape for takeoff line |
| startCondition | Both feet behind takeoff line. Stationary before jump. |
| measurementStandard | Nearest 0.01 meters. Nearest heel on landing. Best of two attempts. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | Requires only flat surface and measuring tape. Usable indoors on gym floor with tape markings. |
| testId | test_shuttle_60yd |
| primaryComponent | agility |
| secondaryComponents | speed |
| inputType | secondsOnly |
| canonicalUnit | seconds |
| scoringDirection | Lower time = higher score |
| normalizationRule | Not required |
| replacementGroupId | none |
| version | 1.0.0 |
| protocolId | proto_shuttle_60yd_v1 |
| description | Repeated shuttle run totaling 60 yards with directional changes. Athlete runs set distance, touches or crosses line, reverses direction, repeats until total 60 yards completed. Time from start to final line crossing. |
| equipmentRequired | Stopwatch or electronic timing, flat surface, marked turnaround lines |
| startCondition | Standing start at first line. |
| timingMethod | hand or electronic |
| measurementStandard | Nearest 0.01 seconds. Single attempt. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | Turnaround lines must be clearly marked and consistent. Turf or rubberized surface recommended. |
| testId | test_bench_press_1rm |
| primaryComponent | muscular_strength |
| secondaryComponents | power |
| inputType | weight (with optional reps 1–8 for estimated 1RM) |
| canonicalUnit | kg |
| scoringDirection | Higher weight = higher score |
| normalizationRule | norm_lbs_to_kg — value × 0.453592 |
| replacementGroupId | rg_upper_push_strength |
| version | 1.0.0 |
| protocolId | proto_bench_press_1rm_v1 |
| description | Supine on bench. Barbell lowered to chest under control. Full extension at top. Feet flat on floor. No bounce off chest. Direct 1RM or estimated 1RM from entered weight and repetitions (1–8 reps). |
| equipmentRequired | Barbell, weight bench, weight plates, safety spotter or rack with safeties |
| startCondition | Supine on bench. Barbell at full arm extension. |
| measurementStandard | Weight in lbs or kg. Reps 1–8 for estimated max. Direct 1RM as single max lift. |
| sportTags | |
| settingTags | |
| equipmentProfile | standard |
| populationTags | |
| coachingNotes | Estimated 1RM supported via Epley or Brzycki formulas. Spotter required. Gym setting only. |
| testId | test_pullup_max |
| primaryComponent | muscular_endurance |
| secondaryComponents | muscular_strength · power |
| inputType | repetitions |
| canonicalUnit | repetitions |
| scoringDirection | More repetitions = higher score |
| normalizationRule | Not required |
| replacementGroupId | rg_upper_pull_strength |
| version | 1.0.0 |
| protocolId | proto_pullup_max_v1 |
| description | Dead hang start from full arm extension. Overhand grip (palms away) shoulder-width apart. Pull until chin clears bar. Controlled descent to full extension required between reps. No kipping or swinging. |
| equipmentRequired | Pull-up bar at appropriate height |
| startCondition | Dead hang. Full arm extension. Overhand grip. |
| measurementStandard | Integer count of complete valid repetitions. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | Dead hang and controlled descent required. Kipping invalidates the rep. Widely used in military and first responder standards. |
| testId | test_400m_sprint |
| primaryComponent | muscular_endurance |
| secondaryComponents | cardiovascular_endurance · speed |
| inputType | secondsOnly |
| canonicalUnit | seconds |
| scoringDirection | Lower time = higher score |
| normalizationRule | Not required |
| replacementGroupId | none |
| version | 1.0.0 |
| protocolId | proto_400m_sprint_v1 |
| description | 400-meter sprint on track or measured flat surface. Standing start. Single all-out effort. Time from start signal to finish line crossing. |
| equipmentRequired | Stopwatch or electronic timing, 400m track or measured flat surface |
| measurementStandard | Nearest 0.01 seconds. Single attempt. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | Use 400m track when available for standard conditions. Full effort single attempt. |
| testId | test_wall_sit |
| primaryComponent | muscular_endurance |
| secondaryComponents | muscular_strength |
| inputType | secondsOnly |
| canonicalUnit | seconds |
| scoringDirection | Longer time = higher score |
| replacementGroupId | rg_isometric_hold |
| version | 1.0.0 |
| protocolId | proto_wall_sit_v1 |
| description | Back flat against wall. Feet shoulder-width apart approx 60cm from wall. Knees at approximately 90 degrees. Thighs parallel to floor. Arms at sides or on thighs (not used for support). Timer starts when position is set and verified. Timer stops when any position break occurs. |
| equipmentRequired | Flat wall, stopwatch |
| equipmentProfile | none |
| measurementStandard | Nearest whole second. Single attempt. |
| sportTags | |
| settingTags | |
| equipmentProfile | none |
| populationTags | |
| coachingNotes | No equipment required beyond a wall. Highly accessible. Arms must not rest on legs — position break invalidates result. |
| testId | test_squat_thrust_jump_2min |
| primaryComponent | muscular_endurance |
| secondaryComponents | muscular_strength · cardiovascular_endurance · power · agility |
| inputType | repetitions |
| canonicalUnit | repetitions |
| scoringDirection | More repetitions = higher score |
| replacementGroupId | none |
| version | 1.0.0 |
| protocolId | proto_squat_thrust_jump_2min_v1 |
| description | Standing start. Movement sequence: squat down, thrust feet back to full plank, return feet to squat position, jump vertically with arm extension overhead. Full plank extension required each rep. Full jump with arm extension required each rep. Total valid repetitions in exactly 2 minutes. |
| equipmentRequired | 2-minute timer, flat non-slip surface |
| equipmentProfile | none |
| measurementStandard | Integer count of complete valid repetitions in exactly 120 seconds. |
| sportTags | |
| settingTags | |
| equipmentProfile | none |
| populationTags | |
| coachingNotes | Full plank and full overhead jump required each rep. Partial reps do not count. Requires no equipment — administrable anywhere. |
| testId | test_5k_run |
| primaryComponent | cardiovascular_endurance |
| secondaryComponents | muscular_endurance · speed |
| inputType | minutesSeconds |
| canonicalUnit | seconds |
| scoringDirection | Lower time = higher score |
| normalizationRule | norm_mmss_to_seconds — (minutes × 60) + seconds |
| replacementGroupId | rg_cardio_long |
| version | 1.0.0 |
| protocolId | proto_5k_run_v1 |
| description | 5000 meter continuous run on road, track, or measured flat course. Standing start. Time from start signal to finish line crossing. GPS or measured course required. |
| equipmentRequired | Stopwatch or GPS timing, measured 5K course or 400m track |
| measurementStandard | Total time in mm:ss. Normalized to total seconds. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | GPS watch or certified measured course required for Official certification. Flat course preferred for comparability. |
| testId | test_concept2_2k_row |
| primaryComponent | cardiovascular_endurance |
| secondaryComponents | muscular_endurance |
| inputType | minutesSeconds |
| canonicalUnit | seconds |
| scoringDirection | Lower time = higher score |
| normalizationRule | norm_mmss_to_seconds |
| replacementGroupId | rg_cardio_long — interchangeable with 5K Run |
| version | 1.0.0 |
| protocolId | proto_concept2_2k_row_v1 |
| description | 2000 meter row on Concept2 ergometer (Model C, D, or E). Damper setting athlete choice — must be recorded. Athlete programs 2000m on monitor. Starts on own initiation. Time recorded from monitor at completion. |
| equipmentRequired | Concept2 ergometer (Model C, D, or E), PM3, PM4, or PM5 performance monitor |
| startCondition | Seated on ergometer. Monitor programmed to 2000m. Athlete self-initiates. |
| timingMethod | electronic (Concept2 monitor) |
| measurementStandard | Time displayed on Concept2 monitor at completion in mm:ss. Damper setting recorded. |
| sportTags | |
| settingTags | |
| equipmentProfile | standard |
| populationTags | |
| coachingNotes | Concept2 ergometer required — no substitutions. Damper setting must be noted on result record. Highly reproducible indoor environment. |
| testId | test_pushup_max |
| primaryComponent | muscular_endurance |
| secondaryComponents | muscular_strength |
| inputType | repetitions |
| canonicalUnit | repetitions |
| scoringDirection | More repetitions = higher score |
| replacementGroupId | rg_upper_push_strength — alternate to Bench Press 1RM |
| version | 1.0.0 |
| protocolId | proto_pushup_max_v1 |
| description | Standard push-up position: hands slightly wider than shoulder-width. Body in straight plank from head to heels. Lower chest to approximately 1–2 inches from floor. Full arm extension at top. No resting on floor. Hips must not sag or pike. Athlete may pause in top position only. |
| equipmentRequired | Flat non-slip surface |
| equipmentProfile | none |
| measurementStandard | Integer count of complete valid repetitions. |
| sportTags | |
| settingTags | |
| equipmentProfile | none |
| populationTags | |
| coachingNotes | No equipment required. Highest accessibility of all strength tests. Sagging hips or piking invalidates the rep. |
| testId | test_medicine_ball_throw |
| primaryComponent | power |
| secondaryComponents | muscular_strength |
| inputType | distance |
| canonicalUnit | meters |
| scoringDirection | Longer distance = higher score |
| normalizationRule | norm_ftin_to_m |
| replacementGroupId | rg_upper_power |
| version | 1.0.0 |
| protocolId | proto_medicine_ball_throw_v1 |
| description | Standing two-handed overhead medicine ball toss. Athlete stands behind marked release line. Ball held overhead with both hands. Full overhead throw — athlete may extend onto toes at release. No rotational or single-arm throw. Feet stationary at moment of release. Distance measured from release line to first contact point on landing. |
| equipmentRequired | Medicine ball (standardized weight), measuring tape or marked floor, flat surface, marked release line |
| startCondition | Standing behind release line. Ball held overhead. Feet stationary at release. |
| measurementStandard | Nearest 0.01 meters. First landing contact point. Best of two attempts. |
| sportTags | |
| settingTags | |
| equipmentProfile | minimal |
| populationTags | |
| coachingNotes | Overhead toss only — chest pass or rotational throws are invalid for this protocol. Ball weight must match the Score Set specification. |
| testId | test_plank_hold |
| primaryComponent | muscular_endurance |
| secondaryComponents | muscular_strength |
| inputType | secondsOnly |
| canonicalUnit | seconds |
| scoringDirection | Longer time = higher score |
| replacementGroupId | rg_isometric_hold — alternate to Wall Sit |
| version | 1.0.0 |
| protocolId | proto_plank_hold_v1 |
| description | Forearm plank position. Elbows directly under shoulders. Forearms flat on floor. Body straight from shoulders to ankles — no sagging hips, no pike. Feet hip-width apart. Head neutral. Timer starts when position is set and verified. Timer stops on any position break. |
| equipmentRequired | Flat non-slip surface, stopwatch, exercise mat optional |
| equipmentProfile | none |
| measurementStandard | Nearest whole second. Single attempt. |
| sportTags | |
| settingTags | |
| equipmentProfile | none |
| populationTags | |
| coachingNotes | No equipment required beyond a flat surface. Sagging or piking at hips stops the clock immediately. |
| testId | test_back_squat_1rm |
| primaryComponent | muscular_strength |
| secondaryComponents | power |
| inputType | weight (with optional reps 1–8 for estimated 1RM) |
| canonicalUnit | kg |
| scoringDirection | Higher weight = higher score |
| normalizationRule | norm_lbs_to_kg |
| replacementGroupId | rg_lower_strength |
| version | 1.0.0 |
| protocolId | proto_back_squat_1rm_v1 |
| description | Barbell on upper back (high or low bar — must be recorded). Feet shoulder-width apart, toes out slightly. Descent until hip crease below knee (parallel or below). Full hip and knee extension at top. No significant forward lean or butt wink. Direct 1RM or estimated 1RM from entered weight and reps (1–8). |
| equipmentRequired | Barbell, squat rack or power cage, weight plates, safety spotter or safeties |
| startCondition | Standing. Barbell on upper back. Position verified. |
| measurementStandard | Weight in lbs or kg. Bar position (high/low) recorded. Reps 1–8 for estimated max. |
| sportTags | |
| settingTags | |
| equipmentProfile | standard |
| populationTags | |
| coachingNotes | Bar position (high or low) affects leverage and result comparability — must be noted. Spotter required. Gym setting only. |