1. "Sit and Reach Test"
Sit on the floor upright with your legs stretched out in front of you. This test is actually performed without shoes. You want to have 12 inches between your feet, and have a measuring tape in between your legs with the 15” mark in line with your heels. Now place your hands on top of one another, reach to see what number you can reach to! You get three trials to do this and your score is the highest of the three and remember to date it! That is your flexibility test. Here is the chart for Sit and Reach Norms:
2. Skipping skill test
This will show your stamina level. Using a regular skipping rope, try to skip for five minutes (allowing for stops if you get tangled in the rope). How many minutes do you manage?
|If you skip for 5 minutes||Excellent|
|If you skip for 3-4 minutes||Good|
|If you skip for 2 minutes||Average|
|If you skip for 1 minute||Below average|
|If you skip for less than a minute||Poor|
3. Walk a mile
Walk for a mile and time it. Try the walk and talk test - if you can walk and talk at the same time, it's likely that you're exercising within your limits.
|If you walk & talk a mile in 15 Minutes||Good|
|If you walk &talk a mile in 15-20 Minutes||Average|
|If you walk & talk a mile in 20+minutes||Poor|