Home fitness tests
Agility Tests
An agile person does not fall easily and knows how to dodge quickly when about to collide. Doctor of Health Sciences Marjo Rinne explains how everyone can practice agility at home. The links lead to Ruutu.fi:
- Agility Test: Slalom
- Agility Test: Forward-Backward Run
- Agility Test: Spede Ball
- Agility Test: Chair Rotation
- Agility Test: Turns
- Agility Test: Jumps in Place
Shoulder Mobility Test
The aim of the test is to assess the position and functional mobility of the neck and shoulder area. Restrictions in neck-shoulder and shoulder joint mobility commonly cause problems in daily activities as people age. In middle-aged individuals, mobility restrictions may sometimes be associated with neck-shoulder pain conditions.
Do not perform the test if you have severe neck and shoulder pain symptoms that the test movement might exacerbate.
Performance Instructions
- Stand with your back against the wall, with your heels 1½ foot lengths away from the wall, and your buttocks, shoulders, and back of your head touching the wall.
- Raise your arms shoulder-width apart straight up in front (thumbs leading) as far as possible, turning the backs of your hands against the wall. Do not bend your elbows or wrists.
Results
- Good performance (no mobility restrictions): the back of both hands touches the wall
- Mild mobility restriction: fingertips touch the wall, but the back of the hand does not reach the wall
- Severe mobility restriction: no part of the hand reaches the wall above the head.
Balance Test
In the balance test, you stand on one leg. The heel is lifted to the height of the opposite knee crease (joint space). The foot rests against the inside of the shin, and the knee is turned outward. Hands hang freely at the sides, and the eyes are open.
The timer starts when the correct position is achieved. The timer stops if/when balance is clearly lost or swaying is significant.
The result is the longest continuous balance time in seconds. Maximum result = 60 seconds.
Balance test results compared to other Finns
- Below average result: under 29 seconds
- Average result: 30-50 seconds
- Above average result: full 60 seconds
If standing proves difficult, you can practice the movement by gradually reducing support from the other leg. If the test is too easy, try doing the same with your eyes closed or throw a balloon against the wall at the same time!
Push-up Test
The adapted push-up is a UKK test that assesses upper body explosive strength and also somewhat tests coordination and core strength. The video demonstrates the correct technique for performing the test at home, as well as the results of Finnish women and men in this test across different age groups.
You can easily test in your own peace whether you reach the first or second quartile of Finns in these attributes within your age group.
- Perform as many correctly executed test push-ups as possible in 40 seconds.
- Start by clapping your hands together behind your back.
- Count the number of correctly executed test push-ups. The clap behind the back always starts a new repetition.
You can also find all three fitness tests on our YouTube channel.