Write notes on the following tests of Rikli and Jones- Senior Citizen Fitness Test :

(a) Chair stand test for lower body strength

(b) Arm curl test for upper body strength

(c) Chair sit and reach test for lower body flexibility

(d) Back scratch for upper body flexibility

(e) Eight foot up and go test for agility

(f) Six-minute walk test

Rikli and Jones-Senior Citizen Fitness Test is utilized for improving functional mobility and delaying physical weakness and frailty among older adults. Their quality of life largely depends on being able to continue to do what they wish to do without pain or inconvenience. Suggesting effective exercise programs that can help the senior citizens to maintain or improve their mobility requires two prerequisites:

(a) Knowing about the physical attributes needed for mobility in later years.

(b) Assessing physical attributes, so that weak areas can be identified and then improved upon

a) Chair Stand Test for lower body strength : Purpose and Daily Benefit: The purpose of the Chair-Stand is to measure the strength of lower body of adults over 60 years of age. Lower body strength is important for activities, such as getting out of a chair, on the bus, out of the car, and rising up from a kneeling position in the house or garden. The strength of the lower body also reduces the chances of falling.

Equipment : Chair without arms, stopwatch.

Procedure : Place the chair against a wall where it will be stable. Sit in the middle of the chair with your feet flat on the floor, shoulder width apart, back straight. Cross your arms at the wrist and place them against your chest. The test partner will tell when to begin and will time for 30 seconds, using the stopwatch. The person will rise up to a full stand and sit again as many times as possible during the 30 second interval.

(a) Each time one stands during the test, he/she should come to a full stand.

(b) When one sits, one should sit all the way down. Do not just touch the backside of the chair. One must fully sit between each stand.

(c) Do not push off the thighs, or off the seat of the chair with the hands to help stand unless one has to.

(d) Keep the arms against your chest crossed and do not allow the arms to swing up as on rise.

(e) If one is on the way up to stand when time is called, you will be given credit for that stand.

Scoring : The score is the number of completing correct chair stands in 30 minutes.

Risk zone : Less than 8 unassisted stands for men and women

(b) Arm Curl Test for upper body strength

Purpose : To assess upper body strength, needed for performing household and other activities involving lifting and carrying things, such as groceries, suitcases and grandchildren.

Equipment Required : 5 Pound(lbs.) -2.27 kg, weight for women and 8 pound (lbs.)-3.63 kg weight for men. A chair without armrests, stopwatch.

Procedure : The aim of this test is to do as many arm curls as possible in 30 seconds. This test is conducted on the dominant arm side (or strongest side). The subject sits on the chair, holding the weight in the hand using a suitcase grip (palm facing towards the body) with the arm in a vertically down position beside the chair. Brace the upper arm against the body so that only the lower arm is moving (tester may assist to hold the upper arm steady). Curl the arm up through a full range of motion, gradually turning the palm up (flexion with supination). As the arm is lowered through the full range of motion, gradually return to the starting position. The arm must be fully bent and then fully straightened at the elbow. Repeat this action as many times as possible within 30 seconds.

Scoring : The score is given for the total number of controlled arm curls performed in 30 seconds.

Risk zone : Less than 11 curls, for men and women.

(c) Chair Sit and Reach Test for lower body flexibility : This test is designed to test the functional fitness of seniors. It is a variation of the traditional sit and reach flexibility test.

Purpose : This test assesses flexibility of lower body, which is important for good posture, for normal gait patterns and for various mobility tasks, such as getting in and out of a bathtub or car.

Equipment Required : Ruler, straight back or folding chair, (about 17 inches/44 cm high)

Procedure : The subject sits on the edge of a chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, the ankle bent at 90°. Place one hand on top of the other with tips of the middle fingers even. Instruct the subject to inhale, and then as they exhale, reach forward towards the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and do not stretch to the point of pain. Keep the knee straight, and hold the reach for a couple of seconds. The distance is measured between the tip of the fingertips and the toes. If the fingertips touch the toes, then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score).

Scoring : Perform two trials. A score is recorded to the nearest half inch or 1 cm as the distance reached, either a measurement.

Risk zone Men: Minus (-) 4 inches or more Women: Minus (-) 2 inches or more

(d) Back Scratch for upper body flexibility

Purpose : The Back Scratch Test measure flexibility of the upper body. Upper body’s flexibility affects one’s ability to reach for items that may be high on a shelf, change a light bulb, combing ones hair, putting on overhead garments, etc.

Equipment : Ruler

Procedure : The test is performed in a standing position. Place the left arm straight up in the air above your left shoulder. Bend the left arm at the elbow to reach toward the back, with fingers extended. The elbow should point toward the ceiling. Place the right hand behind the back with palm facing out and the fingers extended up. Reach up as far as possible and attempt to touch the fingers of the two hands together. Some people are not able to touch at all, while other’s fingers may overlap. Take two practice stretches with each arm, determining which side is more flexible. You will be measuring and recording only your more flexible side. Without shifting your hands, your test partner will position your fingers so that they are pointing toward each other.

Scoring : The distance between the finger tips of one hand and the other is measured to the nearest half inch or centimeters. If the fingers overlap, the amount of the overlap is measured. Fingertips just touching receive a score of “0”. If the fingers do not touch, a negative score of the distance between the fingers, measured to the nearest half inch or centimeters is given.

Risk zone : Men : Minus (-) 4 inches or more Women : Minus (-) 2 inches or more

(e) Eight Foot Up and Go Test for Agility

Purpose : The ‘8 Foot Up and Go’ is a coordination and agility test for the elderly. This test measures speed, agility and balance while moving. Agility/dynamic balance, is important in tasks that require quick maneuvering, such as getting off a bus in time or getting up to attend to something in the kitchen, to go to the bathroom or to answer the phone.

Equipment : Required: Stopwatch, straight back or folding chair (about 17 inches/44 cm high), one marker, measuring tape, area clear of obstacles.

Procedure : Place the chair next to a wall (for safety) and the marker 8 feet (2.44 m) from the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as the subject sits down.

Scoring : The stopwatch measures the number of seconds required to get up from a seated position, walk 8 feet (2.44 m), turn, and return to seated position. Risk zone : More than 9 seconds

(f) Six Minute Walk Test

Purpose : To assess aerobic fitness or aerobic endurance which is important for walking distances, stair climbing, shopping and sightseeing etc.

Equipment : Stop watch, rectangular ground measuring 20 × 5 yds. (18.28 × 4.57 m)

Procedure : The subject stands at the starting line. Recorder is ready with stopwatch. After six minute the distance in yards (or meter) covered is recorded.

Recording : The number of yards/meters that can be walked in 6 minutes around a 50-yard (45.7 meter) course is recorded.

Risk zone : Less than 350 yards for men and women