The test is designed to assess the physical attributes that older adults need to maintain functional independence. It includes a series of six events that measure all aspects of fitness, including strength, endurance, flexibility, and agility.
Here are the components of the Senior Fitness Test:
Chair Stand Test: Measures lower body strength. The individual sits in a chair and stands up as many times as possible in 30 seconds.
Arm Curl Test: Measures upper body strength. While seated, the individual performs as many bicep curls as possible in 30 seconds with a hand weight (8 pounds for men, 5 pounds for women).
Chair Sit and Reach Test: Measures lower body flexibility. From a seated position, the individual extends one leg and reaches forward with their hands towards their toes. The score is the distance between fingers and toes.
Back Scratch Test: Measures upper body flexibility. With one hand reaching over the shoulder and the other up the middle of the back, the score is the distance between (or overlap of) the middle fingers of both hands.
8-Foot Up and Go Test: Measures agility and dynamic balance. The individual gets up from a chair, walks 8 feet as quickly as possible, turns, and returns to sit in the chair.
6-Minute Walk Test or 2-Minute Step Test: Measures aerobic endurance. The 6-Minute Walk Test involves walking as far and as fast as possible for 6 minutes. The 2-Minute Step Test is an alternative in which the individual steps in place, raising each knee to a specified height for 2 minutes.
The results from these tests can be compared to normative data based on age and sex to give an older adult an idea of their fitness levels relative to others in their peer group. These tests are valuable for setting a fitness baseline, identifying areas of need, and tracking progress over time after engaging in a regular exercise program.
The Senior Fitness Test is designed to be safe and easy to administer, typically in community settings or healthcare facilities. It's also used to help fitness professionals and healthcare providers design an appropriate exercise program tailored to the individual's specific capabilities and needs.
The test is designed to assess the physical attributes that older adults need to maintain functional independence. It includes a series of six events that measure all aspects of fitness, including strength, endurance, flexibility, and agility.
Here are the components of the Senior Fitness Test:
Chair Stand Test: Measures lower body strength. The individual sits in a chair and stands up as many times as possible in 30 seconds.
Arm Curl Test: Measures upper body strength. While seated, the individual performs as many bicep curls as possible in 30 seconds with a hand weight (8 pounds for men, 5 pounds for women).
Chair Sit and Reach Test: Measures lower body flexibility. From a seated position, the individual extends one leg and reaches forward with their hands towards their toes. The score is the distance between fingers and toes.
Back Scratch Test: Measures upper body flexibility. With one hand reaching over the shoulder and the other up the middle of the back, the score is the distance between (or overlap of) the middle fingers of both hands.
8-Foot Up and Go Test: Measures agility and dynamic balance. The individual gets up from a chair, walks 8 feet as quickly as possible, turns, and returns to sit in the chair.
6-Minute Walk Test or 2-Minute Step Test: Measures aerobic endurance. The 6-Minute Walk Test involves walking as far and as fast as possible for 6 minutes. The 2-Minute Step Test is an alternative in which the individual steps in place, raising each knee to a specified height for 2 minutes.
The results from these tests can be compared to normative data based on age and sex to give an older adult an idea of their fitness levels relative to others in their peer group. These tests are valuable for setting a fitness baseline, identifying areas of need, and tracking progress over time after engaging in a regular exercise program.
The Senior Fitness Test is designed to be safe and easy to administer, typically in community settings or healthcare facilities. It's also used to help fitness professionals and healthcare providers design an appropriate exercise program tailored to the individual's specific capabilities and needs.