Purpose
The 8 foot up and go test is used to assess agility, dynamic balance, gait and power which are all crucial in preventing falls especially as one ages. Power is the element of fitness that declines most rapidly with age. This test also correlates with one’s capacity for performing transfer activities such as walking, sit to stand transitions, or using the stairs.
Instructions
This test will be done in a clear unobstructed area with a chair placed against the wall so that it’s a cure and a cone or an object that is placed 8 feet away from the front legs of the chair. There should be adequate clearance around the chair to the sides about 4 feet or so on either side. The starting position for this test will be the same as the 30 s Chair Stand Test – sitting up straight in the chair with feet flat on the floor and arms crossed over your chest. On GO, you will get it from the chair without using your hands and walk towards the cone as quickly as possible without running. You’re around the cone and return to the chair to sit down. The clock stopped when you are back sitting in the chair.
Exercise Recommendations
Neuromotor exercises that involve balance, coordination, agility, gait and proprioception should be done 2-3 days a week or more to prevent fails and improve mobility limitations. Power training should be incorporated into your strength training sessions which involves more speed and reaction time. Exercises that may help with the performance of the 8-foot-Up-And-Go Test include one-leg balances, dynamic movements with changes in direction, and activities like Tai Chi or Yoga.
Amanda Morch
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