Fitness Tip
Plan a fitness test with your friends and family!
Weight - Those who wish should weigh themselves and record their weight.
Flexibility - Tape a yardstick to the floor. Have each person sit on the floor with legs straight ahead on each side of the yardstick (lower numbers should be nearest the person.) Put a piece of paper or tape at the point where your feet are extended. Write down where that point is on the ruler, because each time you take the test, you'll need to be sure your feet are at the same mark. Have the person overlap hands, extend their arms, lower their head, and reach forward without bouncing, straining, or flexing their knees. Hold that position for one second while you record the farthest point reached. Take three tries and use the best score.
Endurance (Aerobic Fitness) - You'll need a stopwatch or a watch with a second hand. Have each person (except small children) walk one mile as quickly as possible without getting winded and record the exact time in minutes and seconds. You can measure a one-mile route in your car or go to a school track.
Strength - This test was developed by fitness expert Wayne Westcott, Ph.D. It is not necessary to use weights. You use your own body for resistance. This test is not for children or anyone with knee problems. With feet shoulder-width apart, stand 6 to 12 inches in front of a hard chair. Pretend to sit down. Cross your arms over your chest while keeping your back straight. Squat slowly until your bottom lightly touches the chair seat, then stand up slowly. Take four seconds to lower and two seconds to rise. When squatting, don't let your knees extend beyond your toes and don't bounce. Have each person do as many as possible and record the number of squats.
Track your progress - Repeat this test after 30 days and each 30-day period thereafter.
Peggy Hughes, 30 Days to a Healthier Family
Weight - Those who wish should weigh themselves and record their weight.
Flexibility - Tape a yardstick to the floor. Have each person sit on the floor with legs straight ahead on each side of the yardstick (lower numbers should be nearest the person.) Put a piece of paper or tape at the point where your feet are extended. Write down where that point is on the ruler, because each time you take the test, you'll need to be sure your feet are at the same mark. Have the person overlap hands, extend their arms, lower their head, and reach forward without bouncing, straining, or flexing their knees. Hold that position for one second while you record the farthest point reached. Take three tries and use the best score.
Endurance (Aerobic Fitness) - You'll need a stopwatch or a watch with a second hand. Have each person (except small children) walk one mile as quickly as possible without getting winded and record the exact time in minutes and seconds. You can measure a one-mile route in your car or go to a school track.
Strength - This test was developed by fitness expert Wayne Westcott, Ph.D. It is not necessary to use weights. You use your own body for resistance. This test is not for children or anyone with knee problems. With feet shoulder-width apart, stand 6 to 12 inches in front of a hard chair. Pretend to sit down. Cross your arms over your chest while keeping your back straight. Squat slowly until your bottom lightly touches the chair seat, then stand up slowly. Take four seconds to lower and two seconds to rise. When squatting, don't let your knees extend beyond your toes and don't bounce. Have each person do as many as possible and record the number of squats.
Track your progress - Repeat this test after 30 days and each 30-day period thereafter.
Peggy Hughes, 30 Days to a Healthier Family