Now there's an adult version of the President's Challenge. Recently released at adultfitnesstest.org, the test measures aerobic fitness, muscular strength and endurance, flexibility and body composition. Girlawhirl and her Super Pals had some fun with this one!

First she printed out results sheets for everyone. Then they walked a mile – keeping time, as it would need to be recorded. Next there were half sit-ups and push ups to be done – a minute's worth of each – and finally, after a few minutes of stretches, a flexibility test. Waist circumference measurements, height and weight were needed for the body composition.

Their scores were then transferred into the online form and the results were automatically calculated. Some made it into higher percentiles in strength than they expected, largely because of their pilates classes and the core moves trainer Tiffany Davidson has had them doing for months. Others realized that they'd need to hustle through that mile a bit faster next time.

The idea of a “next time” is the beauty of the President's Challenge online test. Everyone gets a printout of their scores, and with the promise of retesting in six months they can set goals to make improvements.

Take the President's Challenge online at adultfitnesstest.org. It's anonymous, only the age and state where the participant lives is required.

Tiffany Davidson is a personal trainer based in Weston, CT and the owner of Femme Fatale Fitness. Tiffany advises consulting a physician or health care professional before performing any of the exercises described on these pages or beginning any exercise program. The information herein is not intended to be diagnostic or prescriptive.

Have a question for Tiffany? Click here.