Monthly Archives: January 2019

Vertical Jump Test

Stand side on to a wall and reaches up with the hand closest to the wall.
Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. Then leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The only count the best of three attempts.

Plank Hold Test

The aim of this test is to hold an plank position for as long as possible.

Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. Start the stopwatch. The test is over once you are unable to hold the back straight and the hips are lowered.

4 Stage Sit Up Test

This is a simple test where you are required to do four forms of sit ups.

Perform one sit-up as described for each level, with either the feet held by an assistant or not, and with the legs straight or not. Several attempts can be made for each level, with the technique scored using the criteria below. The four levels are as follows:

  1. Perform a leg sit up with the knees at right angles and your feet held.
  2. Perform a leg sit up with the knees at right angles and your feet notheld.
  3. Perform a straight leg sit up with your feet held.
  4. Perform a straight leg sit up with your feet not held.

The Queens College Step Test – At Home Variation

Step up and down on the platform at a rate of 22 steps per minute for females and at 24 steps per minute for males.
Using a four-step cadence, ‘up-up-down-down’ for 3 minutes (if you don’t have a metronome sitting around at home, look on Spotify, you need a song about 96bpm.. Making sure to use the same track each time to keep the step rate the same from test to test).

Stop immediately at the end of the 3 minutes, wait 5 seconds (or long enough to find your pulse) then time for a full minute. This will give your heart rate time to normalise (if you are using a smart watch, use the BPM at the end of the 1.05 minutes.

To calculate an estimate of your VO2max use the following formulas (McArdle et al.,1972).

men: VO2max (ml/kg/min) = 111.33 – (0.42 x heart rate (bpm) )

women: VO2max (ml/kg/min) = 65.81 – (0.1847 x heart rate (bpm) 

Balance Tests

The Stork Balance Test

Remove the shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. 
Have about one minute of practicing the balance. Raise the heel to balance on the ball of the foot. Start the stopwatch as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur:

  • the hand(s) come off the hips
  • the supporting foot swivels or moves (hops) in any direction
  • the non-supporting foot loses contact with the knee.
  • the heel of the supporting foot touches the floor.
  • Give yourself 5 points if you can balance for over 50 seconds
  • 4 points for 40-50 seconds
  • 3 points for 25-39 seconds
  • 2 points for 11-24 seconds
  • 1 point for <10 seconds

If you want exercises to help you improve your balance please message me

Shoulder mobility test

Take 1 arm up past the ear and bend at the elbow trying to reach down between the shoulder blades.
With the other hand keep the forearm to your side, bending at the elbow to try to reach up to between the shoulder blades.
Aim to touch fingers, if you aren’t able to touch, then you probably should work on your flexibility and mobility of the shoulder joint. If you are touching fingers, great, but there’s still a little room for improvement and neglecting mobility work may see reductions in mobility. If your fingers overlap, great…keep up the good work!