Purpose
The 30 s Arm Curl Test assesses upper body strength and endurance which is important for everyday activities like doing chores around the house, picking up and carrying groceries, or picking up your grandchild.
Instructions
Place a sturdy chair with a back support against a wall. You will sit down with your back straight and your feet flat on the floor. The arm curl test is done with a 5-pound weight for women and an 8-pound weight for men. The goal is to perform as many repetitions of this arm crawl as possible in 30 seconds. This test is done with your dominant arm. You’ll start with your arm hanging down beside the chair. On GO you will curl the dumbbell up towards your biceps and then return to a fully extended position. That counts as one repetition. Your score will be the total number of reps that you performed 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 good place to start for the biceps curl is with the test weight, 5 and 8 lbs for women and men respectively. You could also use objects like soup cans for this exercise.
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.