Make Every Move Count!

WHAT IS A CURL-UP TEST?

The curl-up test is an abdominal fitness test that assesses the muscular strength and endurance of your abdominal muscles, which are important in back supportand core stability.

HOW TO PERFORM A CURL-UP?

Start with back lying on the floor with knees bent.Both palms to be placed on the mid-section of your thighs. Aim to slide your palms up to your knees following the rhythm of the metronome.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated once the heel leaves the ground or unable to follow with the rhythm of the metronome.

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WHAT IS A PLANK TEST?

The plank test is a fitness test used to assess and improve the muscular strength of the core and back stabilisation muscles.

HOW TO PERFORM A PLANK?

Start by lifting your upper body off the ground with the support of your elbows and forearm in shoulder-width position.

Lift your hip off the ground, and align it with your head, shoulders, hips and ankles to form a straight line. Ensure your head is facing down and engage your core at all times.

*Note: Test is terminated when back is not straight or hip is lowered.

WHAT IS A SINGLE LEG BALANCE TEST?

The single leg balance test assesses your static posture and balance control, which can also be used as an indicator to help manage fall risk.

HOW TO DO A SINGLE LEG BALANCE?

In a standing position, close your eyes and start the timer when you lift the feet of your choice off the ground.

You may keep arms by the side or cross them over chest.

*Note: Test is terminated when either of these is not met or the lifted feet were to move about. 

WHAT IS A SIT-AND-REACH TEST?

The sit-and-reach test is used to assess the flexibility of hamstrings as well as the lower back, which can be a risk indicator of lower body injuries.

HOW TO PERFORM A SIT-AND-REACH?

In a sitting position, ensure that both legs are straight and line them against the green line. Overlap one hand over the other, and reach forward as far as possible.

*Note: Test is terminated once knee is bent or lifted off the mat.

WHAT IS A Y-BALANCE TEST?

The Y-balance test is used to assess the dynamic balance  in a single leg stance, as well as lower body mobility and strength.

Having the ability to maintain a stable position while performing a task or sport may reduce the likelihood of injury.

HOW TO PERFORM A Y-BALANCE?

Stand bare-footed behind the red line with hands placed on your hips.

With one foot on the start position, move the other foot in one of the three directions, and reach out as far as possible while maintaining balance. Return to start position and repeat same foot for the other two directions. 

*Note: Poor performance may be related to ankle instability.

WHAT IS SPOT AND STEP?

Spot and Step is an activity which improves your sensorimotor skills and cognition. This activity is suitable for all generations as it:

• Develops children's fundamental movement skills
• Improves adults' agility and coordination skills
• Improves balance and reduces fall-related injuries in seniors

HOW TO PERFORM THE SPOT AND STEP?

1. Two players to start. 1st player to think of a pattern and move from 'START' to 'END'

• Start with a 5-step pattern
• Avoid jumping or hopping
• Each step should not be more than 2 squares apart

2. Subsequent players to memorise and repeat
the pattern.
3. Up the challenge by increasing the number
of steps.