MODULE 8

EXERCISE MOVEMENT ACTIVITIES TO

TEST
BALANCE, MUSCLE ENDURANCE &
STRENGTH,
FLEXIBILITY, SPEED AND AGILITY
Natasha Unica Estiller Balboa John Michael Forneloza
Ann Janeth Ocampo Jodel Francisco
Jhosua Tambiga Marilla Raniel Cruz
Johnalyn Cruz
EXERCISE MOVEMENT
ACTIVITIES TO TEST
BALANCE AND MUSCLE
ENDURANCE
 Flamingo Balance Test
 The Flamingo Balance Test is total body
balance test, and forms part of the Eurofit
Testing Battery. This single leg balance test
assesses the strength of the leg, pelvic, and
trunk muscle as well as dynamic balance.
 Purpose: To assess the ability to balance
successfully on a single leg.

Procedure:
1. Stand on the beam with shoes removed.
2. Keep balance by holding the instructor's hand. While balancing on the
preferred leg, the free leg is flexed at the knee and the foot of this leg held close to
the buttocks.
3. Start the watch as the instructor lets go.
4. Stop the stopwatch each time the person loses balance (either by falling off the
beam or letting go of the foot being held).
5. Start over, again timing until they lose balance.
6. Count the number of falls in 60 seconds of balancing. If there are more than 15
falls in the first 30 seconds, the test is terminated and a score of zero is given.

Scoring: The total number of falls or loss of balance in 60 seconds is recorded.

Scoring tables are available in the Eurofit Manual.

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 Stork Balance Stand Test
 The stork balance test
requires the person to stand
on one leg for as long as
possible. The similar
Flamingo Balance Test is
different as it requires the
subject to balance on a
board.
 Purpose: To assess the ability
to balance on the ball of the
foot.
Procedure: Remove the shoes and place the hands on the hips, then position
the nonsupporting foot against the inside knee of the supporting leg. The
subject is given one minute to practice the balance. The subject raises the
heel to balance on the ball of the foot. The stopwatch is started as the heel is
raised from the floor.

The stopwatch is stopped if any of the follow occur:

• the hand(s) come off the hips
• the supporting foot swivels or moves (hops) in any direction
• the non-supporting foot loses contact with the knee.
• the heel of the supporting foot touches the floor.
Scoring: The total time in seconds is recorded. The score is the best
of three attempts. The adjacent table lists general ratings for this
test.
 One Leg Stand Sobriety Test
 The One Leg Stand Field
Sobriety Test is one of the three
tests of the Standardized Field
Sobriety Test (SFST) in the USA.
This test is not part of the usual
tests of fitness for athletes, but is
similar to the stork balance test
and may be a useful alternative.
 These sobriety tests, which were developed in the 1970s,
are performed during a traffic stop in order to determine
if a driver is impaired. As well as the One Leg Stand test,
the other tests that make up the SFST are the horizontal
gaze nystagmus (HGN) and the Walk and Turn tests.

 Purpose: To assess balance

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Standing Balance Test

 This is a simple balance test that can be modified to suit your situation.
In this test the person stands on one leg for as long as possible. See also
the flamingo and stork balance tests, which also assess balancing on one
leg.
 Scoring: time the total length of time person can stay in the balance
position.

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 Stick Lengthwise Balance Test
 This is a simple test of balance using just a stick and stopwatch.

Purpose: this test evaluates the ability to maintain a stable equilibrium.

Equipment required: stick measuring 1 × 1 × 12 inches (2.54 × 2.54 × 30.5

cm), stopwatch, and recording sheets.
Pre-test: Explain the test procedures to the subject. Perform screening
of health risks and obtain informed consent. Prepare forms and
record basic information such as age, height, body weight, gender, test
conditions. Perform an appropriate warm-up. See more details of pre-
test procedures.

Procedure: the subject stands side-on to the stick with the ball of both
feet on the stick, for as long as possible. The stopwatch is started as
the heel is raised from the floor. Several practice attempts should be
allowed.
Scoring: the total time balanced on the stick is recorded. The timing is stopped
when the heels or any other part of the body touches the ground, or the subject
steps off the stick.

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EXERCISE MOVEMENT ACTIVITIES TO
TEST FLEXIBILITY AND MUSCLE
STRENGTH
 Measuring the flexibility of your joints is vital in determining whether you
have postural imbalances, foot instability, or limitations in your range of
motion. Also Strength endurance tests are valuable as they help the trainer
pinpoint which muscle groups are stronger and which are vulnerable and
in need of focused attention.
 The following Physical activities will help to develop the flexibility and
muscle strength.
Seat straddle lotus
The easiest way to do so is to stretch out our muscles, like with the seat
straddle lotus exercise. The seat straddle lotus (also known as the "butterfly
stretch")is an exercise that the doctors from the American Academy of
Orthopedic Surgeons cited as an important flexibility exercise for young
athletes to practice as to avoid injury. It is relaxing, and helps both the
trunk of your body and some of your legs muscles stretch out.
Sit with legs spread, placing both hands on the same shin or ankle. Bring
the chin toward the knee, keeping the leg straight.
Procedure
Hold for 3 minutes.
Repeat three to six times.
Repeat exercise on the opposite leg.

Seat Stretch
Sit with the legs together, feet flexed, and hands on the shins or
ankles. Bring the chin toward the knees.
Procedure
Hold for 3 minutes.
Repeat three to six times.
Seat Side Straddle
Sit with legs spread, placing both hands on the same shin or ankle. Bring
the chin toward the knee, keeping the leg straight.

Procedure
Hold for 3 minutes.
Repeat three to six times.
Repeat exercise on the opposite leg.
https://www.youtube.com/watch?v=odKi0b2K4LY

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Knees to Chest
Lie on the back with knees bent. Grasp the tops of knees and bring them out
toward the armpits, rocking gently.

Procedure
Hold for 3 minutes.
Repeat three to five times.
EXERCISE MOVEMENT ACTIVITIES
TO TEST SPEED AND AGILITY
Agility is our body’s ability to be fast and nimble while we move, change
direction, and change the positioning of our body - while our body is actively in
motion. For some athletes, this is easier said than done. However, agility
training can help to improve the skills, which result in enhanced athletic
performance.
Regardless of the sport you play, speed and agility are essential to taking your
athletic performance to the next level. Agility not only improves athletic
performance, it can also improve our daily movement. Whether you want to
build explosive power, increase speed, improve recovery times, or simply want
to improve balance, agility training is essential for maintaining athletic
performance.
The following Physical activities will help to develop the agility and speed:

Hexagon Agility Test

Aim: This is a test of the ability to move quickly while maintaining balance.
Equipment required: tape measure, chalk or tape for marking ground,
stopwatch.
Procedure:
1. Using athletic tape, mark a hexagon (six sided shape) on the floor.
2. The length of each side should be 24 inches (60.5 cm), and each angle should
workout to be 120 degrees.
3. The person to be tested starts with both feet together in the middle of the
hexagon facing the front line.
4. On the command go; they jump ahead across the line, then back over
the same line into the middle of the hexagon.
5. Then, continuing to face forward with feet together, jump over the
next side and back into the hexagon. Continue this pattern for three
full revolutions.
6. Perform the test both clockwise and anti-clockwise.
Scoring: The athletes score is the time taken to complete three full
revolutions. The best score from two trials is recorded. Comparison of
the anti-clockwise and clockwise directions will show if any imbalances
exist between left and right movement skills.
Agility T-Test
Purpose: the T-Test is a test of agility for athletes, and includes forward,
lateral, and backward running.

Equipment required: tape measure, marking cones, stopwatch, timing

gates (optional).

Diagram:
Procedure: Set out four cones as illustrated in the diagram above (5 yards = 4.57
m, 10
yards = 9.14 m). The subject starts at cone A. On the command of the timer, the
subject
sprints to cone B and touches the base of the cone with their right hand.

They then turn left and shuffle sideways to cone C, and also touches its base, this
time
with their left hand. Then shuffling sideways to the right to cone D and touching
the
base with the right hand. They then shuffle back to cone B touching with the left
hand,
and run backwards to cone A. The stopwatch is stopped as they pass cone.
Scoring: The trial will not be counted if the subject crosses one foot in front of
the other while shuffling, fails to touch the base of the cones, or fails to face
forward throughout the test. Take the best time of three successful trials to the
nearest 0.1 seconds. The table below shows some scores for adult team sport
athletes.
Quadrant Jump Test
This is a non-running type agility test,
measuring the ability to move around in a
small space with maximum speed, while
maintaining balance and control
(coordination).

Purpose: to test whole body agility

Pre-test: Explain the test procedures to the subject. Perform screening of
health risks and obtain informed consent.

Test layout: A quadrant is marked out on the floor, as illustrated in the

diagram (3 feet is about 90 cm). Mark the starting line and number each
quadrants.

Procedure: The subject stands with both feet together at the starting line. On
the command 'go', they jump ahead across the line into the first quadrant,
then in sequence successively into quadrants 1, 2, 3, 4, 1, 2, etc. This pattern is
continued as rapidly as possible for 10 seconds. After a rest repeat the trial.
Scoring: The average score from two, 10 second trials is the subject’s score.
The subject's score is the number of correct jumps less a penalty deduction.
One point is awarded each time the subject lands with both feet entirely
within the correct quadrant during subject touches incorrect
quadrant.
Advantages: This is a simple agility test to perform, requiring limited
equipment and space.

Disadvantages: Only one person can perform the test at a time.

Variations: Comparison of performing the test in the anticlockwise and

clockwise directions may show if any imbalances exist between left and right
movement skills.

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Speed Ladder
Agility Drills
The speed ladder is a simple piece of
portable equipment that can be used
to perform the following agility drills:

Purpose: to test whole body agility

Equipment required: tape measure, chalk or tape for marking the ground,
stopwatch.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks
and obtain informed consent. Prepare forms and record basic information such as
age, height, body weight, gender and test conditions. Measure and mark out the
course. Perform a standard warm-up. See more details of pre-test procedures.

Procedures:
1. The forward-running, high-knee drill is great for improving foot speed and
coordination.
Run with high knees through the ladder, touching every ladder space.
2. Land on the balls of the feet and drive forward with your arms.
3. Repeat for a total of three sets.
4. The lateral-running, side-to-side drill is ideal for court-sports, improving
both knee and ankle stability.
5. Keeping a low center of gravity, step side-to-side through the ladder one
foot at a time.
6. Touch in each rung of the ladder with both feet.
7. Land on the balls of the feet. Repeat right to left and left to right for a total
of three sets.

Scoring: The athletes score is the time taken to complete three full

revolutions. The best score from two trials is recorded. Comparison of the
anti-clockwise and clockwise directions will show if any imbalances exist
between left and right movement skills.
Advantages: This is a simple agility test to perform, requiring limited
equipment and space.

Disadvantages: Only one person can perform the test at a time.

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Thank you