Taking The Senior Fitness Test

By Jan Howard

Fitness-minded senior citizens participated last month in a Senior Fitness Day at the Newtown Senior Center. I never quite envisioned myself taking part in such an event. However, after covering a preview of the Fitness Day in October for The Bee, I thought the best way of reporting on the event would be by actually participating in it.

I never kidded myself I would sail through the six events with flying colors. Except for actively swimming and exercising in the pool in the summer and gardening three seasons of the year, my idea of exercise is walking out to the mailbox or in the mall.

I have, however, been known to walk for exercise if I have either a dog or a friend to walk with me. I haven’t had a dog for almost six years. A friend and I walked twice a week at Fairfield Hills last year, but we now have conflicting schedules.

Use exercise equipment? Not me. Years ago when my son, Vernon, filled my house with instruments of torture, I thought I might try to use his treadmill.

Now you have to believe this — I am not making this up. Every time I got on the thing, it stopped. I took this as a sign that I was not meant to walk on something that took me nowhere. So ended my brief experience with a treadmill.

Because I know I could not possibly be described as physically fit or having great dexterity, it was with more than a little trepidation that I put my name on the dotted line to take part in Senior Fitness Day.

On November 10, I arrived slightly before the start of the event, camera, notepad, and pen in hand, properly attired in slacks and sneakers, as had been suggested. Was I ready? I don’t think so.

Right away, I knew I was in trouble. With camera dangling from a strap around my neck, pen and pad in a pocket, I knew I would often have to put all three objects down in order to participate without encumbrances. I figured I needed all the advantage I could get.

The event was under the supervision of Maredith Spector, PT, MS, network education coordinator from Carlson Therapy Network, who offered some preliminary remarks about the six tests. Although I thought I understood what I was getting into, I knew that more than the camera, pad, and pen would be encumbrances to my passing some of the tests.

Asthma and a bad shoulder were bound to be detriments to acing this program. How would I feel if I flunked? What would that mean for my future independence and well-being? I considered not participating, but when I looked around me, I saw senior citizens of all ages and body types ready to take part. How could I back out?

I knew the test might provide early identification of a mobility problem and provide recommendations for how to slow, reverse, or mediate a problem. So, because of that, but still in dire fear of failure, I joined the others for preliminary instructions.

The tests are designed to discover potential problems in balance, walking, lifting, and other common movements before they impact upon lifestyle and independence in doing daily tasks.

The six tests took about two hours. There were six components to the tests, as outlined by Ms Spector — cardio-vascular, flexibility, strength, body structure, balance, and body composition.

And so I began. Results of the tests were delivered to the Newtown Senior Center last week. All test results were compared with others in my age and gender group.

Chair Stand Test

The first test measured how many times I could rise from a chair to a full stand in 30 seconds. I did 14, which was within the normal range for lower-body strength.

Because lower-body strength is especially important for walking, climbing stairs, and getting out of a chair, bathtub, or car, it was pointed out that it is essential to maintain it the best you can.

You can maintain or increase it by walking more, climbing stairs, dancing, and doing strength exercises twice a week, such as leg lifts, leg presses, knee extensions, leg curls, wall sits, and by practicing the chair stand test itself.

Arm Curl

This was the one test I aced. With five-pound dumbbells, I scored an above average, or 24 arm curls in 30 seconds.

Upper-body strength is needed for performing many household activities and for lifting and carrying groceries, suitcases, and grandchildren.

To maintain or increase upper-body strength, the test results suggested doing housework, yard work, swimming, water exercises, and performing strength exercises twice a week, such as arm curls, triceps extensions, chest presses, and rowing.

Two-Minute Step Test

I did below average in this test because I was having asthma problems that day and had forgotten to use my inhaler. While that was not smart on my part, at least I know I could have done better had I not had to take periodic rests during the test.

The good news was that aerobic endurance can be significantly improved at any age. Aerobic endurance is essential for performing a variety of activities without excess fatigue, such as distance walking, stair climbing, and shopping. Maintaining that high level also helps to reduce the risk of cardiovascular diseases, diabetes, and obesity.

You can improve aerobic endurance by gradually increasing an aerobic exercise workout to 30 minutes or more on most days of the week at a moderate-intensity level — that is one that causes an increase in breath, heart rate, and perspiration.

Examples of good aerobic activities include brisk walking, bicycling, or aerobic exercise classes.

Chair Sit-And-Reach

I scored within normal range in this test that consisted of sitting in a chair and leaning forward and touching the toe of my shoe.

Lower-body flexibility, primarily hamstring flexibility, is needed for mobility tasks such as walking, climbing stairs, foot care, and getting in and out of a car or bathtub. Lower-body flexibility also helps to maintain good posture and prevent lower-back pain and muscle strains.

The test results advised lower-body flexibility could be improved by walking with longer strides, participating in a yoga or stretching class, and doing daily stretches such as calf and hamstring stretches, ankle rotations, and hip extensions.

Back Scratch

This is the one test I flunked, so much so that my test results indicated I could develop mobility problems with tasks and physical activities requiring upper-body flexibility. I knew I would have problems because of an injury to my left shoulder a few years ago. The good news is that improvement in flexibility is possible at any age.

Because upper-body flexibility is needed for good posture and for performing everyday tasks such as washing your back, combing your hair, zipping a dress, reaching for objects above your head, and putting on a T-shirt or fastening a car seatbelt, it is important to participate in daily flexibility exercises.

To increase upper-body flexibility, the test results suggested performing everyday tasks requiring a full range of movement, such as window or car washing, dusting, and vacuuming. I guess I’m already on board there.

It also noted that good postural habits, participating in a yoga or stretching class, doing daily stretches such as backward shoulder rolls, chest and lateral shoulder stretches, and arm raises as well as practicing the back scratch test can improve upper-body flexibility.

Eight-Foot Up-And-Go

For this test that I also scored in the normal or average range for dynamic balance and agility, I was expected to rise from a chair, walk quickly or jog around a cone, and return to the chair.

The test results noted that dynamic balance and agility are important for several mobility tasks that require that you move fast, such as getting on and off a bus or train, answering the phone or door, or getting out of the way of a moving object. Better or faster scores are also associated with lower risk for falls.

To maintain or increase dynamic balance and agility, participate in coordination activities, such as dancing or exercising to music, and by playing sports such as tennis, golf, or badminton. Also, it is helpful to participate in specific exercises designed to improve balance such as tandem walking, walking in different directions, at different speeds, and at different stride lengths, and to participate in lower-body strength activities.

Body Mass Index

Body Mass Index is a measure of body weight relative to body height. This was a tough one. All too well, I know I need to lose weight. Because of my son being on the Atkins diet, my eating habits have changed so I have lost ten pounds over the last three months. Not a lot, but a start.

The test results noted that weight loss is best achieved by increasing aerobic and strength exercises and reducing caloric intake. I just need to work more on the exercise part of that.

While I did not have stellar test results, the one thought I came away with is something Ms Spector said. If you’re unhappy with your score, there is always something you can do to change it.