Functional Fitness Test By Dax Moy

Test how Functionally Fit You Are!

Complete the following tests to see how functionally fit you are:

1 Stand with your heels, bottom, shoulders and back of your head against a wall. From this position place the flat of your hand into the small of your back. How far can you fit your hand?
Not at all?
Fingers only?
Thick part of your hand?
Up to your wrist or more?


2 Stand with your heels, bottom, shoulders and back of your head against a wall. You will be standing here for one minute so pay attention to the following:
I can hold this position for the full test duration
I can't hold this position for the full test duration
Standing in this position causes pain, discomfort and fatigue


3 Stand facing a mirror with your arms hanging loosely at your sides. How many full knuckles can you see?
None
One
Two
Three
Four
Five


4 Grab a hairbrush and brush your hair from scalp to tip for one continuous minute. Examine the bristles of the hairbrush. How much of your hair do you see?
None at all
Very little (1-5 strands)
A moderate amount (6-10 strands)
A lot (more than 10 strands)


5 Stand up tall with good posture (make sure you've got plenty of space around you). Now stand on one leg then close both eyes. How long can you maintain good posture before having to put your foot down?
Less than 10 seconds?
11-20 seconds?
20 or more seconds?


6 Sit still for at least 5 minutes (Ideally you'll lie down during this test). Locate your radial pulse (the one at your wrist) and count the total number of beats in one minute. Across this same period, note how many respiratory cycles you go through (full in-breaths and out-breaths). Divide your one-minute heart rate by the total number of FULL breathing cycles.
The sum was an odd number
The sum was an even number


7 Lie flat on the floor with your legs out straight and your lower back in contact with the floor. Bend your right knee and pull it to your chest with both hands.
I can touch my knee to my chest AND keep my left leg flat on the floor
I can't touch my knee to my chest AND keep my left leg flat on the floor
The movement causes me pain


8 Lie flat on the floor with both knees bent and your lower back in contact with the floor. Focusing on the navel area, pull your tummy in and hold for as long as you can. (It's useful imagining that you're 'sucking in' to fit into a tight pair of jeans).
I can pull in yet still maintain my breathing
I can't pull in and still maintain my breathing
The tummy vacuum required a lot of effort
The tummy vacuum created trembling


9 Stand upright on two feet with your right arm extended above your head. Now lift your right foot from the floor, bend the left knee and reach down to touch your foot. Pause at the bottom for a count of two then stand up again.
I can touch my foot
I had to put my foot down for stability


10 Lie flat on your back with both legs fully extended and held vertically. Place your hand in the small of your back and, keeping your legs straight, lower them toward the floor. Make a note of when your lower back lifts from your hand.

Caution:
DO NOT perform this test if you suffer from
any form of low-back pain.
I could not reach 45 degrees before lifting
I could reach 45 degrees before lifting
I could reach 45-60 degrees before lifting
I could reach 60-75 degrees before lifting
I could reach 75-90 degrees before lifting
I could reach all the way to the floor


Thank You For Completing the Test!

Please Enter Your Name and Email Address and submit the test.

The results of the test will be emailed back to You!

Name   Email  

DaxMoy : Personal Trainer in London