Purpose
The 8 foot up and go test is used to assess agility, dynamic balance, gait and power which are all crucial in preventing falls especially as one ages. Power is the element of fitness that declines most rapidly with age. This test also correlates with one’s capacity for performing transfer activities such as walking, sit to stand transitions, or using the stairs.
Instructions
This test will be done in a clear unobstructed area with a chair placed against the wall so that it’s a cure and a cone or an object that is placed 8 feet away from the front legs of the chair. There should be adequate clearance around the chair to the sides about 4 feet or so on either side. The starting position for this test will be the same as the 30 s Chair Stand Test – sitting up straight in the chair with feet flat on the floor and arms crossed over your chest. On GO, you will get it from the chair without using your hands and walk towards the cone as quickly as possible without running. You’re around the cone and return to the chair to sit down. The clock stopped when you are back sitting in the chair.
Exercise Recommendations
Neuromotor exercises that involve balance, coordination, agility, gait and proprioception should be done 2-3 days a week or more to prevent fails and improve mobility limitations. Power training should be incorporated into your strength training sessions which involves more speed and reaction time. Exercises that may help with the performance of the 8-foot-Up-And-Go Test include one-leg balances, dynamic movements with changes in direction, and activities like Tai Chi or Yoga.
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.