International Fitness Scale (IFIS) – Quick Self-Report Fitness Test
Brief self-report rating (Likert options) of overall fitness and components such as strength, speed, flexibility and cardiorespiratory fitness.
The International Fitness Scale (IFIS) is a brief self-report rating tool designed to help individuals quickly assess their overall fitness and core components such as cardiorespiratory fitness, muscular strength, speed/agility, and flexibility. This online IFIS quiz uses simple Likert-style questions to provide an accessible fitness assessment without special equipment, making it ideal for busy adults, coaches, and health professionals seeking an easy-to-use screening tool.
Completing this IFIS assessment takes only a few minutes and can help you identify strengths and areas for improvement in your physical fitness. Results can guide personalized exercise planning, track changes over time, and support goal-setting for better health, athletic performance, and injury prevention. Use this validated self-report International Fitness Scale test to get an immediate snapshot of your fitness profile.
How would you rate your overall physical fitness compared to people of your own age?
Consider endurance, strength, mobility and general physical condition when answering.
How would you rate your cardiorespiratory fitness (ability to sustain aerobic exercise such as running, cycling, or brisk walking)?
Think about how long you can sustain moderate to vigorous activity and how quickly you recover.
How would you rate your muscular strength (ability to lift, push, or carry heavy objects relative to peers)?
Consider both upper- and lower-body strength in daily tasks and resistance training.
How would you rate your speed and agility (ability to move quickly, change direction, and react during activity)?
Think about quickness in sports or daily activities that require rapid movements.
How would you rate your flexibility (ability to move joints through a full range of motion comfortably)?
Consider joint mobility, hamstring and shoulder flexibility, and ease of bending or reaching.
Frequently asked questions
The International Fitness Scale (IFIS) is a validated, brief self-report questionnaire that asks about perceived overall fitness and specific components—cardiorespiratory fitness, muscular strength, speed/agility, and flexibility—using Likert-style responses to produce a quick fitness profile.
IFIS measures perceived fitness and has been shown in research to correlate reasonably with objective fitness tests at the population level. It is not a substitute for laboratory testing but is a practical screening tool for large groups or initial assessments.
Use your IFIS score to identify weaker components. For low cardiorespiratory scores, focus on regular aerobic training. For low strength, introduce progressive resistance exercises. For flexibility deficits, add mobility and stretching routines. Set measurable goals and retake the quiz every 6–12 weeks to track progress.
Retake the IFIS quiz every 6–12 weeks to monitor changes from training, lifestyle, or rehabilitation. More frequent tracking (e.g., every 4 weeks) can be useful when starting a new, closely monitored program.
Yes, the IFIS is designed for adults and adolescents to self-assess perceived fitness. If you have health conditions, recent injuries, or are unsure about exercise readiness, consult a healthcare professional before making training changes.
An improved IFIS score reflects improved self-perceived fitness, which often accompanies real improvements in endurance, strength, speed, and flexibility when paired with consistent, appropriate training. Objective tests are needed to confirm physiological changes.
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