You're standing right by the tracks, waiting for the subway. Someone hurrying behind you rudely pushes you to go past. If you lose your balance, you will fall down onto the tracks and may be seriously hurt or killed. If you're flexible and strong and have good balance, you're more likely to stop the fall or minimize any damage. This test will gauge your Fit to Live flexibility and balance level:
1. Sit on the edge of a chair with one leg extended out front and the other leg bent.
Reach forward toward your extended leg. Can you touch your toes? If not, can you come within 4 inches if you're a man? Or 2 inches if a woman?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
2. Lie flat on your back.
Raise one leg (knees straight) toward the ceiling. Check how high you were able to raise your leg without bending your opposite knee or arching your lower back. Can you bring your leg to a 90-degree angle?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
3. With one hand reaching over the shoulder and one up the middle of the back, have a friend measure the number of inches between the extended middle fingers. If you're a man, can you get them to touch or come within 4 inches? If you're a woman, can you get them to touch or get within 2 inches?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
4. Sit against a wall with your legs crossed, forearms flat against the wall. Raise your arms toward the ceiling. Can you get them all the way up without arching your back or losing contact with the wall?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
5. From a standing position, arms to the side, raise one foot. Time how long you can hold the position without losing your balance. Switch sides. Can you do 10 seconds on both sides?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
6. From a standing position, arms to the side, raise one foot and both arms overhead. Close your eyes. Time how long can you hold the position without losing your balance. Switch sides. Can you do 20 seconds or better on each side?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
7. From a standing position, lift one foot off the floor. Hop forward with the opposite leg. Repeat 5 times with each leg without touching the raised foot on the floor.
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
[Click Here to Check Your Score]
Fitness Assessments are reprinted with permission from Fit to Live by Pam Peeke. Copyright 2007 by Pamela Peeke, MD. Permission granted by Rodale, Inc. Emmaus, PA 18098. Available at the Discovery Store, directly from the publisher by calling (800) 848-4735, or wherever books are sold.
