The *Actively Aging* Functional Fitness Test
If you are over 60 do you mind being called a senior? I think people over the age of 60 should be called “active agers” or “older adults”.
What is the Functional Fitness Test?
It is a 6 part physical fitness test that assesses your core strength, balance, flexibility, mobility, agility and aerobic capacity. All of these elements affect your ability to perform everyday activities like getting out of a chair, climbing stairs, reaching, bending, walking and just moving so you can live a happy and healthy life.
Why should you take this test?
Don’t be scared. It will help you examine your fitness level and determine areas of weakness and imbalance you may be able to improve.
Working on those areas will positively affect your quality of life and make everyday activities and tasks easier and even help you set goals.
#1 The 30 Second Sit to Stand Tests lower body strength; important for getting out of a car, getting off the floor from kneeling, etc.
Sit up tall in a chair with feet hips width apart and arms crossed in front of your chest. How many times can you stand up and sit down in 30 seconds?
The average adult 60-79 can do 10-19 reps. How many can you do?
How to improve the 30 Second Sit to Stand: Do squats, lunges, jumping jacks, glute bridges.
# 2 The Arm Curl Tests upper body strength; important for carrying groceries, lifting things or catching yourself if you fall.
Sitting in a chair, feet hips width apart, hold a dumbbell (5-8 lbs) in one hand, down at the side facing your body. Without moving your upper arm, curl the weight to your shoulder and rotate weight so it faces your shoulder.
The avg adult 60-79 can do 11 – 22 reps.
How to improve the Arm Curl: Do wall push ups, overhead presses,bicep curls & bent over rows.
# 3 Chair Sit & Reach Tests lower body flexibility; important for walking, bending,reaching, balance and fall prevention.
Sitting on a floor, hips width apart. Extend one leg in front,
toes up, keeping the other foot flat on the floor.
With one hand on top of the other, and keeping your back straight,reach towards your toes. Hold for 2 seconds.
Measure the distance from your reach to your toes.
Try 2x on each leg.
The avg adult 60-79 can reach within 4″of the toes to 5″ past them.
How to improve the Chair Sit & Reach: Do stretching exercises like cat/ cow, overhead & side stretch, hamstring stretch and calf stretch.
# 4 The Back Scratch Tests upper body and shoulder flexibility;important for reaching, posture, balance, and daily activities.
Standing up tall, reach one arm over your shoulder and to the middle of your back with your palm facing your back. Reach your other arm around and up the middle of your back with your palm facing back. Try to bring your hands as close as possible to each other.
The avg adult 60-79 should be able to get their hands within 9 inches of each other.
How to improve the Back Scratch: Do wall slide stretches, child’s pose, cat/cow or pass throughs with a resistance band.
# 5 The 8′ Up and Go Tests agility, balance while performing
movements or shifting weight and moving quickly; important for coordination, gait, reduction of falls and the ability to react quickly while moving.
Sit on a chair with feet hips width apart, hands on knees. Time how long it takes to stand up, walk 8 ft, turn around and return to your seat.
The avg adult 60-79 should be able to do the test in 3.8 to
7.4 seconds.
How to improve the Get up and Go: Do strength training and cardio like walking, swimming, dancing, zumba, etc.
# 6 March in Place Measures aerobic fitness and
balance; important for testing endurance, stamina and overall functional fitness.
March in place for 2 minutes, making sure you raise your
knees to your mid thigh level as your march. Make sure you hit that mark every time. Count how many times your right knee hits that mark within the 2 minute time.
The avg adult 60-79 should be able to perform 68-115
marches per side.
How to improve the March in Place: Walk as often as you can and take the stairs when possible.
Please take this Actively Aging Functional Fitness Test and let me know how you do. Feel free to email or message me if you want help to improve your scores.
The test was designed in 2001 by two women, Roberta E. Rikli, PhD, and C.Jessie Jones, PhD, both professors at California State University Fullerton, and it’s considered the most comprehensive and reliable assessment of physical fitness in adults ages 60 and older.
