Activity Assessment
These are the activities that you will be tested on at your Clinic. Don't worry, it won't hurt a bit! Let's see how tough you are!
Flexibility
Sit and Stretch
Have participant sit with legs outstretched, approximately 6 inches apart, with knees straight.
Place ruler on the floor between the participant's legs with the 6 inch mark at the base of their heels.
Have the participant align their hands, lower their head and reach forward (as if in a diving position) along the ruler,
keeping their knees straight.
Note the distance reached.
Have the participant repeat the exercise two times (3 times in all) and record the greatest distance.
Upper Body Strength
Push Ups
Have the participant lie face down with palms flat on the floor at shoulder level.
Have participant push up with arms, keeping their bodies straight, with back and hips aligned.
Have participant lower body until it is approximately 4 inches from the floor.
Have participant do as many as they can.
Stop the participant if they are straining excessively or if they are losing correct form.
Modified Push Ups
Have the participant begin with their hands and knees on the floor.
Have the participant keep their back and hips in alignment, hand slightly in front of their shoulders.
Have the participant lower their body approximately 4 inches from the floor and then raise to original position.
Repeat as many times as possible.
Stop participant if they are straining or are losing form.
Abdominal Strength
Crunches
Have participant lie on the floor, face up, with their knees at a 90 degree angle. Feet should be flat on the floor.
Have the participant place their arms at their sides, palms down.
Place ruler along the side of the participant's hand so that the measurement starts at their middle fingertip.
Have the participant lift their head, neck, and shoulders (all in one motion) off the floor (pulling with their abdominal muscles) so that their fingers reach forward 3 inches.
Have the participant do as many times as possible.
Stop the participant when they are no longer able to reach the desired 3 inches.
Record the number of repititions.
Muscle Strength
Verticle Jump
Have the participant stand with dominant side towards wall with hand stretched up against the wall.
Measure the height at the top of middle finger.
Have participant jump up from semi-crouching position with hand raised.
Calculate difference between standing and jumping measurement.
Repeat jump twice.
Record the best of three measurements.
Aerobic Endurance
Jump Rope
Have participant located in an area for adequate ceiling clearance.
Have participant jump rope for 30 seconds.
Record number of times jumped per 30 second period.
