Timed Balance Test

• Remove your shoes & socks.
• Cross your arms and raise your preferred leg and hold the position for 30 seconds with your eyes open (do this to ensure that you can safely perform the rest of the test).
• Repeat the same task for 30 seconds with your eyes closed.
• Your time is up when you lose balance / if your standing foot moves / your eyes open / your foot touches the floor.
• You can take 3 attempts and record your best score.

Upper Body Strength - no time restrictions

• The starting position is facing down with your weight distributed on the hands and feet, arms straight. The body is rigid and straight, and the hands are placed approximately shoulder width apart.
• Lower your body until your chest nears the floor at the bottom of the movement, upper arms parallel with the ground and then return up to the starting position.

• Kneel on the floor, hands on either side of the chest and keep your back straight.
• Lower the chest down towards the floor, always to the same level each time, either till your elbows are at right angles or your chest touches the ground.

• Do as many press-ups as possible until exhaustion, no dropping from the position. Count the total number of press-ups performed.

Lower Body Strength - 30 second time restriction

• Sit in the middle of the chair
• Place your hands on the opposite shoulder crossed at the wrists.
• Keep your feet flat on the floor.
• Keep your back straight and keep your arms against your chest
• On “Go,” rise to a full standing position and then sit back down again.
• Repeat this for 30 seconds.

Aerobic Endurance

Procedure

• Time yourself as you walk or run for 12 minutes, aiming to cover as much distance as possible.
• Measure the distance you’ve travelled over the 12 minutes using a fitness tracker or an app that records distance (If you don’t have a fitness tracker, another option is to use your local running track as it is usually a fixed 400 meter distance).
• You must push yourself as hard as you can to maximize the distance covered.

To measure your waist:

• Make sure you haven’t eaten a large meal in the last hour.
• Find the bottom of your ribs and the top of your hips.
• Bring your two feet directly under your hips, toes pointing straight ahead.
• If you have a partner, place your hands on your opposite shoulders and allow them to do the measurement.
• Wrap a tape measure (or a non-stretchy string) around your waist, halfway between these points (Do the measurement in front of a mirror and make sure the tape is straight and even and not twisted).
• Breathe out naturally before taking the measurement.
• Record the measurement in either centimetres or inches.
• Repeat the measurement and make sure you are accurate to 1 cm.
• If your waist is larger than 102cm/40inches for men and 94cm/37inches for women, then we would advise you to have your waist professionally measured.