You and your child or grandchild are out alone in a deserted park. She's racing around and bumps into you. You both go down. You're just banged up but she's twisted her ankle. You've got to get yourself up and then you have to carry her (she weighs 40 pounds) to safety and get help. That takes strong arms, legs, and core (abdomen and back). The following will test your Fit to Live strength level:
1. From a full standing position, get down flat on the floor. Can you get up again with no help?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
2. Count how many times you can stand up from a chair with your arms folded across your chest in 30 seconds. Can do at least 8?
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
3. Count how many pushups you can perform in 1 minute. Women, with bent legs; men, straight. Compare your results against the "Dynamic Strength Test" chart.
a. Less than you should be able to do or not at all
b. At age and gender level
c. Above average for age and gender
4. From a standing position (feet shoulder width apart, hands at the waist), squat down to a seated position. Your back should remain upright, your knees should be over your toes on descend. Return to starting position. Repeat 10 times with good form.
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
5. Lie flat on your back with knees bent. Imprint your lower back toward the floor (tilt the pelvis, bringing your hip bone toward your ribs). Repeat 10 times.
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
6. Lie flat on your back with knees bent. Imprint the lower back toward the floor.
Lift your buttocks off the floor to form a "bridge." As you hold the bridge position, take one leg straight out, keeping your knees together. Hold for 5 seconds. Switch legs. Repeat the cycle 5 times.
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
7. Lie flat on your stomach with elbows bent by your side and your hands in a fist position. Take a deep breath and lift your stomach off the floor while keeping knees in contact with the floor. Hold the plank for 30 seconds. Return to the starting position.
a. "Swimming in sweat"
b. "Breaking a sweat"
c. "No sweat!"
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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.
