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1 T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport

2 are you reaching your full potential... These tests are a series of exercises designed to identify any of the common physical problems often encountered by those participating in exercise and or sporting activities. When undertaking these tests you will either or. If you the test it is advisable that you seek advice or further assessment to investigate why you experiencing difficulties. Failure to do this may result in an injury that would hinder your involvement in sport. The test could also indicate weaknesses that need to be addressed in order to enhance your performance and help prevent an injury. TEST Squat Upper limb elevation Dynamic standing balance Trunk mobility into extension. Curl up Plank. Lunge Shoulder rotation. Four point challenge PASS FAIL

3 test 1 squat To assess the stability and control of the lower limbs. Stand with feet shoulder width apart and heels down. Keep facing forward with shoulders square. Complete a squat Maintaining knees aligned over feet with feet facing forward. Able to complete the motion and maintain a full squat without the presence of pain, unusual stiffness or tension. Ability to get the thighs parallel to the ground. Maintain balance and posture in squat for 10 seconds. Keep the knees aligned over feet and facing forward. Not able to complete the motion and maintain a full squat without the presence of pain, unusual stiffness or tension.

4 test 2 upper limb elevation to assess the mobility and stability of the upper extremity. Stand with feet shoulder width apart and heels down. Keep facing forward and shoulders square. Place the hands together in front of the body with e arms/elbows extended. Bring the arms up above the head. Able to lift the arms without the presence of pain, or unusual stiffness or tension. Maintain a position of arms overhead in relation to the trunk (180 degree angle ) Maintain position for 10 seconds. Maintain trunk in neutral and chin tucked in for the test. Unable to lift the arms without the presence of pain, unusual stiffness or tension.

5 test 3 dynamic standing balance Identify ability to maintain standing position for 10 seconds. Stand with feet shoulder width apart and heel down. Keep facing forward and shoulder square, bring one thigh up to 90 degrees hip flexion along with 90 degrees knee flexion and ankle doriflexion. Close your eyes. Able to complete the motion without the presence of pain, or unusual stiffness or tension or losing your balance. Able to maintain the position for 10 seconds. Ability to maintain position of knee/ thigh/ ankle. At 90 degrees to each other. Maintain position for 10 seconds. Maintain spinal alignment ( don t let your chin poke out ) and the spine stationary to maintain position. Unable to complete the motion without the presence of pain, unusual stiffness or tension.

6 test 4 trunk mobility into extension To determine the mobility and stability of the lumbar spine, pelvis and hips. Standing with feet shoulder width apart and heels on the ground. With eyes facing straight forward and shoulders square place the hands on opposite shoulders and arms parallel to the floor. Keeping knees extended lean straight back until elbows point vertical. Ability to maintain a lean back posture with elbows held high. Maintain position for 10 seconds. Chin tucked in with knees fully extended. You are able to complete the exercise of backward bending without the presence of pain, unusual stiffness or tension. Unable to complete the motion unusual stiffness or tension. without the presence of pain,

7 test 5 curl up Identify strength in the abdominals. Indicate the correct sequence in the curl. Indicate strength in the trunk stability Lie on your back, knees bent, feet hip-width apart. hands behind your head, keeping the elbows wide. Release from the neck, curl the trunk up. Maintaining the pelvis in a neutral position. Follow correct sequence of movement. Maintain the pelvis in neutral. Chin, does not poke forward. Unable to complete the exercise without the presence of pain, unusual stiffness or rolling the pelvis back onto the floor.

8 test 6 plank Identify strength / co-ordination of the abdominal and lower back. Position yourself so that your toes are on the ground and your elbows are directly below your shoulders. Raise yourself up to a straight line, from your shoulders to your ankles. Able to maintain straight body line for one minute. Dropping through the hips. Unable to maintain straight body line. Raising your bottom up. Raising up through the mid-back. The presence of pain, unusual stiffness or tension while holding the position.

9 test 7 lunge To assess the dynamic stability of the lower limb. Stand with feet shoulder width apart and heels on the ground. Keeping eyes facing forward and shoulders square, lunge forward onto one leg and back four consecutive times, then repeat opposite leg. Able to complete the motion without the presence of pain, or unusual stiffness or tension or losing your balance. Ability to keep knees tracking over toes. Front foot stays flat on ground. Hip does not thrust forward. Low back does not over arch backward. Unable to complete the exercise without the presence of pain, or unusual stiffness or tension.

10 test 8 shoulder rotation Identify control into the shoulder and scapular control during activity. Lying on your back, arms bent out to side, shoulders level, hands to pointing to ceiling. Move palms to the floor (internal rotation), maintaining elbows at shoulder level then move back of hands to floor (external rotation) Rotation to the feet and head is equal. Shoulder blades maintain still during No movement in the mid back. Unable to complete the motion without the presence of pain, or unusual stiffness or tension.

11 test 9 four point challenge Assess the ability of the trunk to maintain a level position while being challenged. Kneeling on all fours, hands beneath your shoulders, knees under your hips. Make sure your back is in a straight line. While maintain the spinal position (in a straight line) reach out with one arm and as a further challenge slide the opposite leg back behind you. Be able to maintain your back in a straight line while the opposite arm and leg are reaching away from the body. Unable to maintain the spine in a straight line. The hips twist. The shoulder blades wing (stick out from the back). Head drops down (poke the chin towards the floor). The presence of pain, or unusual stiffness or tension in the back or arms.

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