Introduction
One test battery that we use for generally healthy, older adults (usually aged 60-94 but can be lower based on comorbidities, specific client) is called the Seniors Fitness Test from the American College of Sports Medicine.
This test battery consists of 7 tests for upper and lower body strength, upper and lower body flexibility, cardiorespiratory fitness or endurance, agility, and dynamic balance. These tests are easy to administer, require very little equipment, and are generally safe for this population.
The test identify any areas of weakness
Aging is generally associated with a decrease in strength and a loss of muscle mass which can lead to frailty and a loss of independence. The purpose of this set of tests is to identify any areas of weakness that may contribute to a loss of function if not managed.
Detecting any decline early is crucial to design appropriate exercise and lifestyle interventions aimed at preserving functional capacity and independence.
The ACSM defines thresholds
There is normative data that have been developed for each of the tests. The ACSM defines thresholds for individuals aged 65-85 that define the level of capacity required at their age within each domain of functional fitness in order to remain independent to age 90.
Scoring less than or equal to the 25th percentile of age-based norms in any of the tests is considered low functioning that may predict future impairment, limitations or future disability.
In the subsequent parts, I will go through and demonstrate each of the tests. It’s important to note that these tests should be conducted with a qualified exercise professional, and these videos are for educational purposes to prepare you or a loved one for what to expect for functional capacity testing.
Amanda Morch
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Amanda introduces functional fitness testing, what it is, and why it's important to identify potential physical restrictions and/or limitations in order to improve your health and quality of life.
In this section, Amanda explores the Seniors Fitness Test from the American College of Sports Medicine, which populations should participate, the parameters of the test battery and why you should participate.
Discover the 30 second arm curl test, its purpose, a demonstration and exercise recommendations to improve performance.
Amanda discusses the 30 second chair stand test, its purpose, a demonstration of the test and exercise recommendations to improve performance.
Discover the 8 foot up and go test, its importance, a demonstration of the test and exercise recommendations to improve performance.
Amanda introduces the 2 minute step test, the purpose and demonstration of the test, and exercise recommendations to improve performance.
Discover the 6 minute walk test, its purpose, a demonstration and exercise recommendations to improve performance.
Amanda discusses the back scratch test, its purpose, a demonstration of the test and exercise recommendations to improve performance.
Explore the sit and reach test, what it is, the purpose, a demonstration and exercise recommendations to improve performance.
Have questions or comments about anything you learned in the FFT workshop? Leave us a comment below, or reach out to us directly to speak to one of our experienced personal trainers.