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Assessment

Fitness Self-Assessment: Do as many as you would like or able to do with good form of each of the following exercises. See the demo video showing how to set-up each assessment and proper technique.


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a. Body Weight Squats for one minute (to) – Level I squat down to standard chair seat level or higher if needed (you mayuse an assisted squat initially as shown in the squat video) and measure that height for reference. Levels II and III squat down to parallel thigh preferably touching your buttocks to an object that ensures a parallel thigh depth (12” standard) (RECORD THAT HEIGHT)

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b. Leaning Push-up for up to one minute – Level I, find and angle (height) that you can successfully do at least 10 repetitions touching your breast to a bar, couch, table, or other object. Levels II and III will find an angle (height) or do military push-ups
(chest to floor) that they can do at least 10 repetitions.

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c. Body Row for up to one minute – Level I, find and angle that you can pull your body toward , with bent knees, touching
your breast to a bar
, or if using a towel, rope, straps etc. brings your wrists to your ribs for at least 10 repetitions. Record
the height of the bar used or from the center of the shoulder to the floor as shown. Levels II and III will find an angle with
either bent knees or straight legs that they can get at least 10 repetitions.

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d. Prone PlankLevel I can either begin with a bent knee plank, forearms on the floor, with back and thighs in a straight
line or a traditional plank (resting on your forearms) holding up to :30 seconds.


NOTE:  Level II and III will use the traditional starting position (on forearms with straight alignment from head to heels; use a yardstick if necessary) holding up to 1 minute for Level II and a minute and a half (1:30) for Level III.

 

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e. Lateral (Side) PlankLevel I can begin with both knees bent (90 degrees) (thighs, hips and torso in line), resting on
your forearm, elbow directly under the shoulder, and press the hips up maintaining alignment for up to :30 seconds. 
Level II can start with the bottom leg bent (90 degrees) top leg extended straight, lift the hips and the top leg parallel to the ground and hold for up to :30 seconds. Level III can begin with both legs extended straight, pressing the hips up and holding for up to :30 seconds.

 

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f. Supine Double Leg BridgeLevel I can begin by laying down (on your back), bending both knees 90 degrees, lift the
toes so you are only pushing up with your heels, arms relaxed and folded across your chest, push the hips up and hold
for up to :30 seconds. Level II same set-up instructions but holding for up to 1 minute.

Level III will use the same set-up position except that they will only be pushing the hips up with one leg, the non-working
leg will be extended straight at the same height as the working leg and held for up to :30 seconds.

 

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CHOOSE YOUR LEVEL BASED ON SELF ASSESMENT

LEVEL 1 LEVEL 2 LEVEL 3