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Check your aerobic fitness: Brisk walk

Checking pulse over the carotid artery
To assess your aerobic fitness, take a brisk one-mile (1.6-kilometer) walk. You can do the walk anywhere — on atrail or track, inside a shopping mall, or on a treadmill. Before and after the walk, check and record your pulse in your notebook or journal.

To check your pulse over your carotid artery, placeyour index and middle fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which islocated on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.Let's say you count 15 beats in 10 seconds. Multiply 15 by 6 for a total of 90 beats per minute.

After you've recorded your pulse, note the time on your watch and walk one mile (1.6 kilometers).After you complete the walk, check your watch and record the time it took you to finish — in minutes and seconds — in your notebook or journal. Then check and record your pulse once more.
Measuremuscular fitness: Push-ups

Measuring muscular fitness
Push-ups can help you measure muscular strength. If you're just starting a fitness program, do modified push-ups on your knees. If you'realready fit, do classic push-ups. For both types:

Lie face down on the floor with your elbows bent and your palms next to your shoulders.
Keeping your back straight, push up with your arms untilyour arms are extended.
Lower your body until your chest touches the floor.
Push your body upward, returning to the starting position.
Count each time you return to the starting position as onepush-up. Do as many push-ups as you can until you need to stop for rest. Record the number of push-ups you complete in your notebook or journal.
http://www.mayoclinic.com/health/fitness/SM00086