Purpose
This test is to assess lower body strength and endurance which is important for maintaining functional mobility and also in preventing or delaying the onset of disability and a subsequent loss of independence.
Instructions
The chair will be placed against the wall and you’ll start sitting in the chair with your back straight and your feet supported by the floor. You will cross your arms over your chest as the goal of this test is to not use your arms to get up and down from the chair. On go, you will rise up to a standing position without your arms and then sit back down in the chair. That counts as one repetition. You score will be the total number of reps that you perform in 30 seconds.
Exercise Recommendations
Muscle strengthening exercises should be performed 2 or more days a week on non-consecutive days for each muscle group. The initial focus should be on proper form with a lighter weight, progressing slowly based on your own performance. A couple exercises that will help you with the chair stand include seated leg extensions, assisted squats (with a Swiss ball on the wall or a TRX/rings), and step ups.
Amanda Morch
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Aging is associated with a loss of muscle mass and strength, and an increased risk of falls, disability and functional impairment that can eventually lead to a loss of independence. Join Amanda as she walks you through the purpose and demonstration of seven functional fitness tests, which can help prevent or delay loss of function and/or physical limitations commonly found in older adults.
In this section, Amanda explores the Seniors Fitness Test from the American College of Sports Medicine, which populations should participate, the parameters of the test battery and why you should participate.
Discover the 30 second arm curl test, its purpose, a demonstration and exercise recommendations to improve performance.
Amanda discusses the 30 second chair stand test, its purpose, a demonstration of the test and exercise recommendations to improve performance.
Discover the 8 foot up and go test, its importance, a demonstration of the test and exercise recommendations to improve performance.
Amanda introduces the 2 minute step test, the purpose and demonstration of the test, and exercise recommendations to improve performance.
Discover the 6 minute walk test, its purpose, a demonstration and exercise recommendations to improve performance.
Amanda discusses the back scratch test, its purpose, a demonstration of the test and exercise recommendations to improve performance.
Explore the sit and reach test, what it is, the purpose, a demonstration and exercise recommendations to improve performance.
Have questions or comments about anything you learned in the FFT workshop? Leave us a comment below, or reach out to us directly to speak to one of our experienced personal trainers.