In previous article, I have told you with 2 simple method to know how health are you? There are endurance and balance test. In this post, I will continue the other parts. There are flexibility test and strength test. Read carefully.
Flexibility Test
The Sit and Reach Test: Begin by stretching out ones legs: Lying upon your back and lift your right leg toward your chest and hold this position for 10 to 30 sec. You may get hold of ones your thigh to obtain leg nearer to your chest. Perform repeatedly with the other of your leg.
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After that, you can stretch your trunk: Sit up and stretch your legs out in front of
you. Move your left leg at the knee and work the hands off ones outstretched lower leg. Perform repeatedly in opposition. When a few exercises, get a brisk walk for 3 minutes.
Reach forward with both hands along the stick and see how far along it your fingertips reach. Repeat three times with five seconds of rest between each stretch. Write down the longest measurement. (The goal is to reach your heels.)
Reach forward with both hands along the stick and see how far along it your fingertips reach. Repeat three times with five seconds of rest between each stretch. Write down the longest measurement. (The goal is to reach your heels.)
Get through with both hands along the stick to see how far along it your fingertips reach. Perform repeatedly about 3 times using 5 seconds of rest between each stretch. Write down the longest measurement. (The goal should be to get to your high heels).
Ways to increase flexibility: Find a usual process with stretches which involves the vast majority of your joint. Include shoulder, upper arm stretches and calf stretches.
Strength Test
The Sit Up Test: Lie down on to the floor and get a person to time you. Calculate the amount of sit-ups can be done with 60 seconds. This following exercise offers you a perception to your center strength.
For men ages 18 to 25, any number over 49 is excellent; 35 to 38 is
average. And over 65, any number over 28 is excellent; 15 to 18 is
average.
For women ages 18 to 25, any number over 43 is excellent;
29 to 32 is average. And women over 65, 23 is excellent, and 11 to 13
is average.
Ways to increase strength: Find a weight-training process using body fat devices. Aim for that serious muscle groups, and challange your self with the adding weight whenever you advancement. A superb training that will focuses increasing core muscles is pilates.
The conclusion of this test
You may analyze your general fitness score with the federal
government’s President’s Challenge Adult Fitness Test. Nevertheless, keep in mind that finding out your results the first time you do these tests is not as important as using them for a baseline and working to improve them with strength techniques and conditioning routines. Perform repeatedly a lot of these fitness checks after a few months find precisely how you've got advanced.
