... CONTINUED FROM FRONT 2. Flexibility | Seated Sit and Reach Primary purpose: To check the flexibility of your hamstring and lower back. Instructions: Sit on the edge of a chair, which can be placed next to a wall or sturdy surface, like a counter, for safety. Stretch out your right leg with the foot flexed. Bend your left leg with your foot flat on the floor. Placing one hand on the other, reach as far down the right leg as you can toward your toes. Keep your back straight, head up, and hold for two seconds. Switch sides and note your results.
Able to do Able to do partially Unable to do
3. Balance | Timed Single Leg Stance (30 seconds) Primary purpose: To check your balance and coordination. Instructions: Stand upright, barefoot, with feet close together. Have a stable surface nearby, like a counter, that you can grab if you start to feel unbalanced. Cross your arms over your chest, then begin to lift one foot off the ground without touching it with your other foot or leg. Aim to hold for 30 seconds, if possible, then switch sides and note your results.
Able to do Able to do partially (held for _______ seconds Unable to do
4. Lower Body Strength | Timed Sit to Stand (30 seconds) Primary purpose: To check your lower body strength. Instructions: Using a freestanding, straight-backed chair with no armrests, sit with knees at 90 degrees and feet parallel and hip-distance apart. Your back does not need to be completely against the back of the chair. With arms folded, stand up fully, allowing the legs to straighten without pressing the back of your legs against the chair for support. Sit back down, touching your buttocks to the chair. Repeat and do as many as you can in 30 seconds, and note your results.
Able to do Able to do partially Unable to do Number performed in 30 seconds = _____
5. Core strength | Timed Partial Sit-Up Test (one minute) Primary purpose: To check your core strength. Instructions: Lie down on an exercise mat, or a rug, with knees bent at 90 degrees and heels and feet flat on the floor. Your arms must be straight and parallel to the spine, and your hands must be touching the mat. Raise your head and shoulders and slide the hands forward toward the end of the mat in a partial sit-up position and hold. Record your time, with the goal of holding for one minute.
Able to do Able to do partially (held for _____ seconds) Unable to do
6. 6-Minute Walk Primary purpose: To check your cardiovascular capacity and endurance. Instructions: Walk six minutes at a brisk pace; this may be a long time to walk for some people, so you may be exerting yourself, get out of breath, or become tired. You’re allowed to slow down, stop, or rest if necessary. If you stop, continue timing and resume walking as soon as you are able. Complete the walk either inside or outside, wherever you feel most safe. If you can’t get outside and don’t have access to a treadmill, you can modify inside by setting up a 12-meter track (approximately 39 feet), or distance that works in your setting, and count the laps and any remaining steps (or use a smartwatch or smartphone app to capture your distance). Remember, the aim is to walk as far as possible. Do not jog or run.
Able to do Able to do partially Unable to do Your distance walked in 6 minutes =
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