Exercise to determine fitness level
Stress exercises help measure muscle strength and tolerance. Beginners can start with light exercises with a knee brace. People who are physically fit can do regular exercises. The pressure exercise is performed by:
- Stretching on the ground so that the face is opposite to the ground, bending the elbows and placing the hands next to the shoulders.
- Extend the arms to the maximum while maintaining the integrity of the back.
- Reduce the body until the chin touches the ground.
- Continue with pressure exercises until you feel tired and need rest.
Pressure-training measures to determine fitness:
These rates are considered indicators of the required level of fitness depending on the gender and age, if the number of times the exercise is less than the limit set in the table will be a person to make this limit is the goal to access to get the required fitness, but if the number of times more Refers to high fitness, and these rates are as follows:
|Age||The number of times the pressure in women||The number of times the pressure in men|
Balance exercises to determine fitness level
Is a set of exercises for the foot, and these movements should be carried out sequentially without rest:
- The squatting exercise.
- Squat jumping exercise.
- Exercise forward (right leg and left leg).
- Fast forward exercise (right leg and left leg).
Each exercise is performed in the right way and then you go to the other exercise without rest to see how many times the movements can be performed correctly before taking rest. If twenty-four times have been completed correctly without stopping, it is excellent, but if fifteen times have been completed properly without stopping, Well, if you have completed ten times correctly and non-stop then it is below the required level of fitness.
This exercise evaluates the ability of the heart and blood vessels, and is performed by choosing flat roads or walkers, warm up for five minutes, then running the stopwatch, running or walking as soon as possible, recording the distance and comparing it with the following measurements:
|1.46 miles or more||Excellent|
|1.25 and lower||poor|
Vertical jump increases explosive energy (the ability to exert power and effort quickly). It is carried out by standing on a wall, with feet on the ground, lifting arms up, fixing the highest point of fingertips on the wall, jumping up with arms Also, touch the highest point as possible, then subtract length when standing from the height when jumping in centimeters, and compare the output with the following measurements:
|Of 40 cm or less||Below average|
|30 cm and less||Below average|