SLOfit Adults test batteries
Continuing to monitor your fitness story into adulthood! There are 3 test batteries for adults within SLOfit Adults programme, chosen according to individual age and health-risk screened before testing.
Throughout the year, various organisations offer fitness testing for different groups of the adult population: SLOfit young adults (19-35 yrs) can opt for the same test battery as SLOfit Students, whereas there are also dedicated novel test batteries for 1. SLOfit Adults (36-64 yrs), and 2. SLOfit Seniors, which include some specific tests for elderly persons (65+ yrs).
STEP 1: HEALTH RISK SCREENING TESTS FOR ALL THREE FITNESS TESTS BATTERIES FOR ADULTS
Screening Questionnaire: The purpose of the screening questionnaire is for the physician to become familiar with the subject’s health status and to identify in a timely manner individual for whom the measurements may pose a risk of worsening their health status or even endangering their lives.
Arterial blood pressure at rest : Measurement of arterial blood pressure at rest provides information about the force that blood exerts on the walls of blood vessels. It is a convenient and simple way to assess the condition of the heart and blood vessels. Elevated arterial blood pressure is the cause of more disease and death than any other biomedical risk factor. It is the most important risk factor for the occurrence and progression of coronary and peripheral artery disease, chronic heart failure and chronic kidney disease. In elderly patients, systolic arterial blood pressure increases and diastolic arterial blood pressure decreases due to advanced atherosclerosis.
Heart frequency at rest: By measuring the heart frequency at rest, we can assess the function of a person cardiovascular system. Resting heart rate is the number of heartbeats in one minute when the person is at rest. It reflects the relationship between the sympathetic and parasympathetic nervous systems. A decrease in heart rate is usually a sign of improved physical performance, while an increase in heart rate may be due to overtraining, dehydration, stress, poor sleep, illness, or a combination of two or more factors. A lower heart rate is a physiological advantage because the heart works more economically, using less energy for the same amount of blood pumped. The value itself decreases with age. People who consume caffeine, take medications to regulate cardiovascular disease, smoke, or are simply under stress are likely to have a higher measured rate.
Saturation of oxygen in blood: By measuring the saturation of oxygen in the blood, we assess the oxygen supply to the patient's tissues. When saturation is low, tissues are poorly oxygenated and the individual may perceive this as shortness of breath, especially during exercise. Low saturation can occur in respiratory distress of various causes, for example, with asthma, pneumonia, or anaemia.
30-seond chair stand test: With the measurement task of standing up from a chair, we measure the capacity and endurance of the leg muscles, especially the anterior thigh muscles. In addition to leg strength, this task also assesses body functionality and muscle activity. Strength, endurance and muscle activity decrease with age, so the success of the task depends on age and body weight.
TEST OPTION 1: SLOfit ADULTS TESTING
Body height : By measuring body height, we determine the length dimension of the body. In adulthood, the body height is constant, although it fluctuates daily, mainly due to the hydration of the vertebral discs. During the day, individuals are highest in the morning and lowest in the evening. In adulthood, a decrease in body height is an indicator of degenerative changes in the spine. Body height, together with other body measurements, makes it possible to assess the nutritional status and determine a possible negative influence on some movement measurement tasks.
Body weight : Body mass represents the volume of the body. Together with other body measurements, it allows us to assess a person’s nutritional status. A person's body mass is an important indicator of body composition. From birth we gain body weight rapidly, but it is recommended that after the end of the growth period, we maintain a healthy body weight that remains approximately the same throughout our lives.
Waist circumference: Waist circumference is one of the indicators of body composition. In adults, it is a convenient, simple and reliable indicator of fat accumulation in the central part of the body. Waist circumference is an indicator of health risk related to cardiovascular and metabolic diseases. In case of increased subcutaneous fat, it also indicates an increased amount of deep fat, which is more dangerous for health than subcutaneous fat.
Body mass index: Body mass index is a general indicator of the relative composition of the body that can be used to classify individuals into different nutritional classes: undernourished, normally well- nourished, pre-obese, and obese. Overeating means an increased risk of cardiovascular and metabolic diseases, as well as some cancers. Body mass index is a very rough estimate of nutrition. Thus some people with more muscle mass are sometimes categorised as overweight, even though they are not. If person has a high body mass index, low levels of fat mass, measured with the help of electroimpedance, and high movement efficiency, it is very likely that they are within the range of normal nutrition. People who have a high body mass index and a large waist circumference are exposed to the greatest health risks.
6-minute walk test : The 6-minute walk test measures the distance covered by the subject in this time. This is an aerobic effort; i.e. and effort of low-intensity, which focuses on the processes of breaking down energy sources with the help of oxygen. With the 6-minute walk test, we assess a person’s cardio-respiratory endurance, i.e. the ability to deliver oxygen to the muscles and use it in aerobic processes. A strong heart, blood vessels, and lungs make everyday exertion easier, and a high level of aerobic capacity is associated with a lower risk of non-communicable chronic diseases and premature death.
Partial curl-ups: This is a measurement task in which the number of correctly performed trunk flexions is measured in a given rhythm. The trunk flexion measurement task is used to assess the endurance of trunk and hip flexor strength. Well-developed muscular endurance of this type is important for injury prevention, as it allows for proper posture, lower spine health, and overall body function.
Hand grip test: We often use the measurement task as a general representation of the strength of the whole body, because usually, people with strong arms are also strong in other parts of the body. Most people lose grip strength as they age, some earlier due to illness or injury. By maintaining the level of hand strength in the older period of life, the individuals can perform everyday tasks with quality.
Vertical jump : The vertical jump is an indicator of leg explosive power, used to assess a person’s ability to generate the maximum force using the help of the legs. Explosive power is important in everyday tasks, and a lower ability to generate maximum force and is associated with some causes of mortality.
Sit and reach: Sit and reach is a measurement that measures the length of the forward bend of the boot in the direction of sitting and indicates adequate flexibility. Flexibility is important for the safe execution of jerky and high-amplitude movements. We assess the flexibility of the legs and the lower part of the spine by sitting forward. Low values indicate too short hamstrings, leading to an increased risk of injury during jerky leg movements and inability to perform leg movements through the full range of motion, as well as decreased flexibility of the lower spine. At the same time, a low value may be an indicator of increased stress, which increases muscle tone.
20-second arm plate tapping: Touching the plates with the hand is an indicator of the speed of alternating movement of the hands in a given time. The task evaluates the ability of rapid transmission of nerve impulses and the fatigue in our nervous system. Lower values in this measurement task may indicate poorer conduction of the nervous system, insufficient tone of the muscles of the arms and shoulder girdle or the stabilizers of the trunk that provide support to the arms.
Figure eight run: Figure-eight running is an indicator of agility, that is, the ability to quickly change the speed and direction of movement of the entire body in space. To be as fast as possible, a person needs a quick reaction time, good temporal coordination of movement, anticipation, visual perception and good coordination of the movement of the whole body. As people age, all of the above skills work more slowly, so it is expected that older people will need more time to perform the measurement task.
OTPITON 2: SLOfit SENIOR FITNESS TESTING (65+)
SLOfit elderly is adapted Senior Fitness Test which was developed as part of the LifeSpan Wellness Program at Fullerton University, by Dr. Roberta Rikli and Dr. Jessie Jones (2013). As such, the test is sometimes known as the Fullerton Functional Test. It is a simple, easy-to-use battery of test items that assess the functional fitness of older adults. The test describes easy to understand and effective tests to measure aerobic fitness, strength and flexibility using minimal and inexpensive equipment.
Body height : By measuring body height, we determine the length dimension of the body. In adulthood, the body height is constant, although it fluctuates daily, mainly due to the hydration of the vertebral discs. During the day, individuals are highest in the morning and lowest in the evening. In adulthood, a decrease in body height is an indicator of degenerative changes in the spine. Body height, together with other body measurements, makes it possible to assess the nutritional status and determine a possible negative influence on some movement measurement tasks.
Body weight: Body mass represents the volume of the body. Together with other body measurements, it allows us to assess a person’s nutritional status. A person's body mass is an important indicator of body composition. From birth we gain body weight rapidly, but it is recommended that after the end of the growth period, we maintain a healthy body weight that remains approximately the same throughout our lives.
6-minute walk test: The 6-Minute Walk test is designed to test the cardiorespiratory fitness of seniors. It is an adaptation of the Cooper 12-minute test. The 6-Minute is not suitable for people who use orthopaedic devices when walking, as well as people who have difficulty balancing. For those there is an alternative 2-minute step test. The walking course of 6-minute walk test is laid out in a 29 meters long track, with cones placed at 5-meter regular intervals to indicate distance walked (first and last are at 4.5 meters). The aim of this test is to walk as quickly as possible for six minutes to cover as much ground as possible. Participants are set their own pace (a preliminary trail is useful to practice pacing), and are able to stop for a rest if they desire.
2-minute step test: The 2-Minute Step in Place test is is designed to test the cardiorespiratory fitness of seniors. This test is performed as an alternative to the 6-minute walk test or for people who use orthopaedic devices when walking, as well as in the case of people who have difficulty balancing. The subject stands up straight next to the wall while a mark is placed on the wall at the level corresponding to midway between the patella (knee cap) and illiac crest (top of the hip bone). The subject then marches in place for two minutes, lifting the knees to the height of the mark on the wall. Resting is allowed, and holding onto the wall or a stable chair is allowed. Stop after two minutes of stepping.
Chair sit and reach test: The Chair Sit and Reach Test is a variation of the traditional sit and reach flexibility test. It is designed to test the functional fitness of seniors, especially lower body flexibility. The subject sits on the edge a chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°. Subject place one hand on top of the other with tips of the middle fingers even.
Scratch test: The Scratch Test measures how close the hands can be brought together behind the back. This test is designed to test the functional fitness of seniors and measures general shoulder range of motion. This test is done in the standing position. Measurer place one hand behind the head and back over the shoulder, and reach as far as possible down the middle of the back, with palm touching their body and the fingers directed downwards. Measurer place the other arm behind his/her back, palm facing outward and fingers upward and reach up as far as possible attempting to touch or overlap the middle fingers of both hands. The test should be stopped if the subject experiences pain.
30-second chair stand test: The chair stand test is similar to a squat test to measure leg strength, in which participants stand up repeatedly from a chair for 30 seconds. The subject sits in the middle of the seat, with their feet shoulder width apart, flat on the floor. The arms are to be crossed at the wrists and held close to the chest. From the sitting position, the subject stands completely up, then completely back down, and this is repeated for 30 seconds. The result is complete chair stands (up and down equals one stand). If the subject has completed a full stand from the sitting position when the time is elapsed, the final stand is counted in the total. This test designed to test the functional fitness of seniors. This test assesses leg strength and endurance.
30-second arm curl test: The Arm Curl test is a test of upper body strength, and is part of the, and is designed to test the functional fitness of seniors. The test involves performing as many arm curls as possible in 30 seconds, while sitting in a chair. This test is conducted on the dominant arm side (or stronger side). The subject sits on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair. Brace the upper arm against the body so that only the lower arm is moving (tester may assist to hold the upper arm steady). Curl the arm up through a full range of motion, gradually turning the palm up (flexion with supination). As the arm is lowered through the full range of motion, gradually return to the starting position. The arm must be fully bent and then fully straightened at the elbow.
Timed up and go test: Timed up and go is a coordination and agility test for the elderly, which is part of Senior fitness protocol. This test measures speed, agility and balance while moving. The timed up and go test is conducted on 2,4m course marked by traffic cones. The participant starts from a seated position. The subject is required to rise from chair, walk around a cone to the right, return to be fully seated on the chair, rise and walk around another cone the same distance to the left of the chair. One trial consists of two complete circuits of the agility course. This course is completed as quickly and safely as possible.