Special Tasks
Occupational Athlete: An individual that makes their living in a physically demanding occupation.
TRUNK ROTATION
This flexibility test measures trunk and shoulder flexibility. To perform this test, mark a vertical line on the wall with the masking tape. Stand with your back to the wall directly in front of the line. You should be about arms-length (with hands flat on wall) away from the wall with your feet shoulder width apart.
Extend your arms out directly in front of you so they are parallel to the floor; twist your trunk to your right. While applying only the pressure you are comfortable with, attempt to then touch the wall behind you with your fingertips. Your arms should stay extended and parallel to the floor; square with your shoulders. You can turn your shoulders, hips and knees as long as your feet don’t move and your arms are square with your shoulders. Repeat for the left side.
Measure the distance from the line to the tips of the fingers. A point before the line is a positive score and a point after the line is a negative score.
LATERAL HIP
The object of this flexibility test is to measure the flexibility and range of motion in your lower back and hips. To perform this test standing tall, rest your butt and back against a wall. Feet flat on the floor, shoulder with apart. While maintaining balance, bend over to the right without collapsing on the underneath side. Move your right hand as far down your leg as you can whilst maintaining good form. Measure from the floor to the fingertips of your right hand. Repeat for the left side.
Tip: You can reach up and over as you bend sideways.
SIT + REACH
This is the modified Sit & Reach. It tests the flexibility of your hamstrings, which are the major muscles in the back of your legs and your lower back. To perform this test, place a piece of masking tape across the floor and a yardstick or measuring tape perpendicular to the masking tape. Sit with your legs fully extended, flat on the floor, with your feet touching the edge of the masking tape (not on it or in front of it).
Put your hands out in front of you, one on top of the other, fingers locked together–the fingers on your hands should be even, not one ahead of the other. Bend forward and touch the measuring tape or yardstick, keeping your legs flat on the floor. Do that for three attempts. On the final attempt drop your head, reach down as far as you can, touch the measuring tape and note where you touched.
Record your score in inches relative to the masking tape. If you did not reach as far as the masking tape, your score is negative inches (-1, -2, -3, etc.). If you just reached the masking tape, your score is zero inches (0). If you reached beyond the masking tape, your score is positive inches (+1, +2, +3, etc.).
SHOULDER MOBILITY
This test measures shoulder mobility. People frequently have a difficult time with this, but it's important to measure the mobility of your shoulders. You'll do this on both sides. With your right arm on top and your left arm on the bottom, reach behind your head and try to touch your hands together on your back. Then switch arms and repeat. Don't worry if your mobility is better on one side than the other; this is true for most people.
Using ruler, a partner should measure the distance between the fingertips of your left and right hands for your “better” side. If your hands overlap, the fingertip distance is recorded as positive inches (e.g., +1, +2, +3, etc.). If your fingertips just touch, your score is zero inches (0). If your fingertips do not touch, your score is negative inches (e.g., -1, -2, -3, etc.) based on the distance between them.
WALL SQUAT
This is the wall squat. This is a test where you back into the wall, put your feet out a little in front of you, your back flat against the wall, and slide down the wall until your thighs are parallel to the floor. There should be a 90 degree angle at your knee, feet flat on the floor. Simply rest in this position for up to 30 seconds. Your score is how long in seconds you can maintain that position, up to 30 seconds.
Check your resting heart rate
- 1ENTER YOUR AGE
- 2WITH ONE HAND, find your pulse by placing your index and middle fingers on your lower neck next to your windpipe. Press lightly until you feel a pulse.
- 3WITH THE OTHER HAND, click the heart icon each time you feel a beat. You can also tap the spacebar.
| RESTING |
| WARM UP |
| FAT BURNING |
| ENDURANCE |
| PERFORMANCE |
| MAX |