Fitness and resilience
Fitness is the ability of the body to cope with physical and mental stress and maintain good health in the long term. Fitness isn’t just for athletes – it’s for every man who wants to live life to the fullest!
5
Pillars
of Fitness
Strenght
The ability of muscles to generate power.
Endurance
Ensures that the heart and lungs can handle long-term exertion.
Mobility
Maintains joint mobility, reducing the risk of injuries, pain, and overload.
Body composition
A healthy balance of muscle and fat affects energy, appearance, and overall health.
Psychological resilience
The ability to cope with stress, fatigue, and both work and personal pressure.
Physical Fitness Test
Strenght
1. Plank
A. Get into a forearm position with your body in a straight line.
B. Measure the time in seconds for how long you can hold the correct position.
Results
90 seconds or more = excellent level
30–90 seconds = good level
under 30 seconds = weaker core strength
2. Wall-sit (static squat against the wall)
A. Lean your back against the wall, knees at a right angle.
B. Measure the hold time in seconds.
Results
60 seconds or more = excellent level
30–60 seconds = good level
under 30 seconds = weaker leg strength
Endurance
1 km brisk walk or run
A. Walk or run 1 km at a brisk pace (outdoors or on a treadmill).
B. Record your time and heart rate one minute after finishing (using a watch or monitor).
Results
< 6 min walk or < 5 min run + heart rate ≤ 120 = excellent level
6–8 min walk or 5–6 min run + heart rate 120–140 = good level
> 8 min walk or > 6 min run + heart rate > 140 = room for improvement
Mobility
1. Sit-and-reach (seated forward bend)
A. Walk or run 1 km at a brisk pace (outdoors or on a treadmill).
B. Sit with your legs extended and try to reach as far as possible along your legs.
Results
Fingertips extend 5 cm or more beyond your toes = excellent level
Fingertips touch your toes = good level
Cannot reach your toes = lower mobility
2. Shoulder Test (Overhead Reach)
A. One arm reaches over the shoulder from above, the other from below behind your back. Try to touch your fingers together.
Results
Finger overlap = excellent level
Fingers touching = good level
Cannot reach fingers = lower mobility
Body composition
1. Waist circumference
A. Measure your waist circumference at the level of your navel.
Results
Below 94 cm = healthy body composition
94–102 cm = increased risk
More than 102 cm = high risk
2. Body Fat Percentage (optional)
A. If you have a smart scale, enter your body fat percentage.
Results
Below 94 cm = healthy body composition
94–102 cm = increased risk
More than 102 cm = high risk
Psychological resilience
Psychological resilience
For each question, indicate the number of days per week (0–7):
A. How many days a week do you still have enough energy for physical activity after work?
B. How many days a week do you manage stress so that it doesn’t take away your motivation for everyday activities?
C. How many days a week do you wake up feeling rested?
D. How many days a week do you feel a spontaneous desire to move?
Results
Scoring: 0 days = 0 points, 1–2 days = 1 point, 3–4 days = 2 points, 5–6 days = 3 points, 7 days = 4 points
Interpretation:
13–16 points = Excellent resilience
9–12 points = Good resilience
5–8 points = Reduced resilience
0–4 points = Warning zone
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