The European Fitness Badge is a conformation of a health promoting fitness-status – BASIC is the first level.
The fitness is BASIC with respect to promoting health. A basic fitness-status makes it possible to take part in a basic fitness-exercise-programs of sport- and gymnastic clubs. Check out the exercises below.



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111: The Danish step test - modified short version / cardio-respiratory endurance

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Stand close to the step bench, step up with one leg after the other, step down with one leg after the other: up-up-down-down.

112: Non-Exercise Test (N-Ex) / self-reported physical activity to measure cardiorespiratory endurance without testing

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An Activity-questionnaire needs to be answered honestly.

121: Plank test / Core Strength - Anterior core muscular endurance

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The challenging position, with the body’s weight borne on forearms, elbows, and toes need to be hold.

122: Standing up with one leg / leg strength

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Stand up from a chair using only one leg and keep the balance.

123: Push-ups – combined version / muscular endurance of the arms and the torso (upper extremities)

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Push-ups with knees steady on the floor and push-ups with straight legs have to be performed in this test.

131: Balancing on one leg / static balance of the whole body (coordination under precise conditions)

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Balance on one preferred leg with open and closed eyes.

132: Jumping Jack / whole body coordination (coordination under time pressure)

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Perform jumping jacks fluently without interruptions.

141: Sit and reach / measuring the flexibility of the lower back and hamstring muscles

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Sit on the floor with legs stretched out straight ahead and try to reach forward along the measuring line as far as possible.

151: A Body Shape Index (ABSI) / The ABSI inspects height, body weight, abdominal circumference (measured above the hip bone), sex and age

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In order to calculate the ABSI the body height, the body weight and the waist circumference need to be measured.

152: Body-Mass-Index (BMI) / relative body weight

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To calculate the BMI, the body weight in kilogram (kg) and the body height in meter (m) have to be measured.

161: Upright standing posture test (USPT) / Observation of the natural upright standing posture

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Stand straight in your normal position. The instructor observe your posture and gives you a feedback.