Appendix 7

Fitness Test

(with Reference Tables)

Sit & reach

Equipment: Ruler, step

  1. Remove your shoes and sit on a flat surface. Legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of the step. (if there is no step, just any flat surface will do)
  2. Place the ruler on the ground between your legs or on the top of the step. Place one hand on top of the other, and then reach slowly forward.
  3. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached.

Measurement: Mark note of your best score in cm or inches beyond the base of your foot. In case, you did not reach your toes, measure how far before the feet you were (a negative measurement score).

table 1

Step ups

Equipment: A 12-in high bench (stair or sturdy box) and a watch for timing.

  1. Step on and off the box for three minutes in this pattern - left – right – left - right.
  2. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up left, up right, down left, down right". Go at a steady and consistent pace.

Measurement: At the end of 3 minutes, remain standing and check your heart rate. Take your pulse for one minute.

table 2

Push Ups

Men: Use the "military style" push-up position with only the hands and the toes touching the floor in the starting position.

Women: Get into a "bent knee" position. Kneel on the floor, hands on either side of the chest, back straight.

  1. Lower the chest down towards the floor, always to the same level each time, till your elbows are at right angles or your chest touches the ground.
  2. Do as many push-ups as possible until exhaustion.

Measurement: Count the total number of push-ups performed. This is your baseline.

table 3

Squats

  1. Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips.
  2. Squat down and lightly touch the chair before standing back up.
  3. Keep doing this until you're fatigued.

Measurement: Count the total number of squats performed. This is your baseline.

table 4

Start Over Again!

Home

Relaxation exercises

Balancing exercises

Stretching exercises

Deskercises

Strength exercises

Fitness Test

Warm up & cool down

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