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Modified Position


 Standards based on guidelines published by the American College of Sports Medicine (ACSM):

 Your resting heart rate is the number of times your heart beats per minute while it Is at rest.

 For healthy adults, a lower heart rate at rest, generally implies more efficient heart function and better cardiovascular fitness.

Resting pulse should be measured first thing in the morning with your fingers and a stopwatch. Put your middle and index finger to either your radial artery on your wrist or your carotid artery in your neck. Once you find your pulse, count how many beats occur in 20 seconds, and multiply this number by 3.


​​​​​​Purpose: ​

​The step-up test is used to measure and monitor the health and strength of the cardiovascular system of a person.

The test measures the ability of a person to recover after strenuous exercise; the faster the heart rate returns to its rest, the better physical condition the person is in.

The YMCA step test is considered suitable for low risk, apparently healthy, non- athletic individuals between the ages of 20 and 59.​​

Regular Position


Advantages: The test requires minimal equipment and can be self-administered.
Disadvantages: The step is the same size for all people (men and women) and  may give an advantage to taller people as it will take less energy to step up onto the step.

YMCA Fitness Testing and Assessment manual.


  • Warm-up your body.
  • Stretch hamstrings and sit with knees straight.
  • With tape, mark a horizontal straight line two feet long on the floor as the baseline.
  • Position yard stick between subject's legs at 15" (38 cm) on the footline. 
  • Hand positions with fingertips together.
  • Knees are held straight.
  • Don’t use fast or jerky movements.
  • Exhale while you reach and hold the stretch for 3 seconds.
  • Score the best of the 3 trials.



Abdominal & Upper Body Strength Tests

​​This simple sit and reach test measures hip, lower back and hamstring flexibility.

The test is performed while sitting on the floor with shoes removed, and feet placed against the sit and reach box( if available) or a Yard stick with feet placed behind the front line marked by a tape. The person being tested reaches forward with both hands as far as possible.

Sit & Reach Flexibility Box, or measurement tape and marking tape.

Trainer testing client's hip and hamstring flexibility
Men seating on floor stretching his harmstring
Group of men floor being tested on a push up test

Source; YMCA Fitness Testing and Assessment manual.


90 = Excellent


60= Above average

50= Average

30= Below average

10= Poor

V- Sit- and- Reach Test 

Curl Up Test Results

Sit and Reach test


This test measures the strength and endurance of the abdominals and hip-flexor muscles.

The curl-up test is preferred over the full sit-up test because it is much safer and a more reliable indicator of abdominal strength. Most people are able to perform this test unless they suffer from low back conditions.

To perform as many sit-ups as possible within 60 seconds.

​​​Note: Individuals with lower back pain concerns and cervical neck issues should check with their physician prior to attempting this test. 

The purpose of these tests is to determine the fitness status a person may have in comparison to the national average;These measurements are compared to the reference data (standards) of the same age and sex group.

The YMCA tests are widely applicable to multiple ages, ethnicities, and genders. These tools due to its simplicity can be used by anyone; fitness trainers and fitness enthusiast that wish to have a base to set their own goals. 

 Keep in mind that a unified indicator of one's true fitness status can only be approximated. It cannot be determined precisely.

 Check your progress every 6 or 12 weeks. 


Check with your medical doctor prior to performing these tests.


  •  Lying on the back with knees flexed and feet 12 inches from the buttocks (feet cannot be held or rest against an object).
  • Arms extended and rested on the thighs.
  • Inhale before your Curl up, exhale when you raise the head and shoulders to reach the top of the knees. Then back down again in the inhale. Repeat. 

Note: Perform one or two trial repetitions before test. You can rest between reps if unable to sit-up continuously.

Being able to move all of your joints through their full range of motion is important for good joint function. Healthy well-conditioned hip flexors, and hamstrings, are key for the prevention of hip, knees and lower back issues.


Resting Heart Rate (RHR) Chart

This test measures upper body muscular strength and endurance.


 Position hands wider than shoulder width. Shoulders must  be aligned with the wrist.

Men: Perform a regular push up.
Women: perform a modified push-up with knees on the floor.

Inhale while you lower your body till your upper arms are parallel to the floor. Do not let your belly touch the floor.

 Exhale while you push- up the body to the starting position. Repeat as many times as you can in one minute.

Note: You can rest only in the “up” position if necessary.

If you are a male that cannot perform the regular push-up position, start with the modified push-up untill your upper body gets conditioned enough to perform this test. 

​​The Push-up exercise has the ability to improve your muscular endurance and strengthen both, muscles and bones. This exercise is not only great as a muscle builder, but it also raises your metabolism while doing a tremendous job defining abs, triceps, shoulders and torso.

​​​​The abdominal muscles work in conjunction with the back muscles when bending, straightening or lifting. Loose or weak abdominal muscles can cause lower back pain by encouraging a forward-leaning posture. 

​​Good conditioning of the core muscles is important for correct posture and pelvic alignment.​ Core-strength exercises strengthen your abdominal muscles, back muscles and the muscles around the pelvis.  




Motion Meditation

Gentle Movements for: 






Stress Relief




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