Knee to Chest

Instructions: Lie on your back. Bring your knee to your chest at 90° with your hips.

Scoring: To get 10 points you must be able to bring the knee to within 80%-100% of full motion which is touching your knee to your chest. To get 5 points, bring the knee to 90° at the knee and hip

Straight Leg - 90 Degrees

Instructions: Lie on your back. Bring your knee to 90° with your hips then straighten your leg without moving your thigh.

Scoring: To get 10 points you must be able to fully straighten your leg to 180° without moving the thigh. To get 5 points get the leg half way to straight, without moving the thigh.

Instep to Chest

Instructions: Lie on your back, with your knees bent.

Scoring: To get 10 points you must be able to bring your instep to within 80-100% of touching the opposite chest. To get 5 points, put your foot on the opposite knee.

Psoas to Buttock

Instructions: Lie on your stomach, and prop yourself up on the elbows. Grab an ankle/ foot with one hand.

Scoring: To get 10 points you must bring the heel to within 80-100% of touching the buttock while the pelvis remains flat and you do a full push up with the opposite arm-elbow straight. To get 5 points, you do the same but without the press-up, but propped up on the opposite elbow.

Internal Rotation of The Shoulders

Instructions: Sit in or straddle a chair.

Scoring: To get 10 points, bring your hands around your back and reach between the shoulder blades, thumbs touching. To get 5 points, your hands must meet one another in the small of your back.

External Of The Shoulders

Instructions: Sit in or straddle a chair.

Scoring: To get 10 points bring your hands over and behind your head and touch the top of the spine below your neck. To get 5 points you must be able to bring your fingers together at the back of your head.

Trunk Rotation

Instructions: Sit in or straddle a chair.

Scoring: To get 10 points you must be able to complete a rotation of the trunk from the waist as far as you can - follow the video to see what 80 - 100% looks like. To get 5 points, the rotation will be about half of what can be done for 10 points-again, watch the video.

Neck Rotation

Instructions: Sit in or straddle a chair.

Scoring: To get 10 points you must be able to complete a rotation of the neck as far as you can - follow the video to see what 80 - 100% To get 5 points, the rotation, again, will be about half of the full rotation-watch the video.

Sit to Stand

Instructions: Sit on the middle to the edge of a chair.

Scoring: To get 10 points you must be able to rise from the chair without using your arms, while keeping your back straight. Your head must be out past or over the knees.  To get 5 points, you may use your hands on your legs, the edge of the chair, or the armrests of the chair, but you must keep your back straight and the head must go out past or over the knees.

Floor to Stand

Instructions: Start from a standing position.

Score: To get 10 points, you must be able to lower yourself to a seated position on the ground without using your hands, or losing your posture, and you must be able to control the lowering without plopping at the end. You must then be able to rise from the floor without using your hands, or losing your posture, and you must do it in one smooth movement.  To get 5 points, you must be able to do the same tasks as above but you may have hand support. You cannot lose your posture or plop at the end.

Heel to groin or on knee in stand

To get 10 points, you must balance on one leg, then bring your lifted  foot to the opposite groin, standing in posture with no bend at the waist, with little to no wobble and no tilting to the side. Repeat for the opposite leg. (Potential of 20 points in total- 10 points for each leg, not combined)

To get 5 points you must balance on one leg in a semi-squat position keeping the back straight, and place the lifted foot on the opposite knee, with little to no wobbling, and no side bending, but you must be able to easily touch the lifted foot with both hands. 

Note: You may get 10 points on one side but only 5 points on the other.

Optional: 5 minute Hiit program

• This section is one session of ‘High Intensity Interval Training’ which can be done while running, walking, cycling, swimming etc. The example in the accompanying video is a stationary bicycle, it takes 5 minutes to complete.

• Consult with your GP if you have any heart related conditions / concerns before starting this exercise.

Instructions:

1. 1. First you must find your functional resting heart rate (control). To do this you must sit in a chair and either use your wrist or your carotid/neck artery. Record how many beats there are for a minute, or count the beats for 10 seconds and multiply by 6.
   2. On the stationary bicycle holding good posture throughout the test, start by cycling at a moderate, easy pace for 1 minute.
   3. At one minute, now go all out for 20 seconds. See chart below for maximum safe bpm during the all out phase.
   4. Repeat this sequence two more times, (slow then fast), finishing with a fourth very slow pace to finish it off.
   5. Sit in a chair once again and take your heart rate using the method in Step 2 above. Record the number. Take the pulse rate again at 5 minutes, and if needed, again at 10 minutes.

Scoring:

To get 10 points, your heart rate must return to within 80-100% of your original functional resting heart rate within 5 minutes of finishing the exercise. To get 5 points, your heart rate must return to within 80-100% of your functional resting heart rate within 10 minutes of finishing the exercise.

See below an easy chart to calculate 80% of your functional resting heart rate. (FRHR)

BPM = beats per minute.

FRHR 80% recovery post 5 min of rest = 10 points. Post 10 min rest = 5 points.

1. 60bpm | 72bpm
2. 66bpm | 79bpm
3. 72bpm | 87bpm
4. 78bpm | 94bpm
5. 84bpm | 101bpm
6. 90bpm | 108bpm

Note: If your FRHR is below 60bpm or at or above 90bpm, you need to consult your Doctor before taking this test.

It is also important to know the maximum level you can push the heart rate when you do the all out phase of the HiiT exercise. See below a chart that will guide you to a safe range and the max heart rate (MHR) you can safely go to in the all out phase. Again, if you have any doubts, contact your Physician.

★ Please consult with your Physician before taking this test.