Apart from your fitness level that will be tested, you’ll be required to do the following 7 functional movement tests:
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Lunges:
- Purpose: Lunges are designed to improve balance, coordination, and strength in the lower body.
- Execution: This movement involves stepping forward with one leg and lowering your hips until both knees are bent at about a 90-degree angle. The front knee should be directly above the ankle, and the back knee should hover just above the ground.
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Squats:
- Purpose: Squats are fundamental for building lower-body strength and enhancing mobility.
- Execution: To perform a squat, you bend at the knees and hips, lowering your body as if sitting back into a chair, then rise back up. Proper form includes keeping your chest up, back straight, and knees aligned with your toes.
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Push-ups:
- Purpose: Push-ups target the upper body, particularly the chest, shoulders, and triceps, while also engaging the core.
- Execution: Start in a plank position with hands placed slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position.
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Straight Leg Raise (Hamstring Test):
- Purpose: This test assesses the flexibility of the hamstrings and the lower back.
- Execution: Lie flat on your back and lift one leg straight up while keeping the other leg flat on the ground. The goal is to raise the leg as high as possible without bending the knee or lifting the opposite leg off the ground.
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Lower Back Rotation Test:
- Purpose: This test evaluates the rotational mobility of the lower back and core stability.
- Execution: Lie on your back with your knees bent and feet flat on the floor. Slowly rotate your knees to one side while keeping your shoulders flat on the ground, then return to the starting position and repeat on the other side.
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Trendelenburg (Hip & Knee Stability Test):
- Purpose: This test assesses the stability and strength of the hip and knee joints.
- Execution: Stand on one leg and observe the position of the pelvis. If the pelvis drops on the side of the lifted leg, it indicates weakness in the hip abductors of the standing leg.
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Shoulder Mobility Test:
- Purpose: This test measures the range of motion and flexibility of the shoulders.
- Execution: Reach one arm over your shoulder and down your back while reaching the other arm up your back from below. The goal is to see how close your hands can get to each other, ideally touching or overlapping.
These movements are essential for evaluating and improving overall functional fitness, ensuring that the body moves efficiently and effectively in daily activities and athletic performance
