With the predicted spike in the number and percentage of older individuals worldwide, it is vital for both personal and economic reasons that this huge part of the population stays healthy and independent as long as necessary. Sustaining the wellness capacity (e.g., strength, endurance, agility, and balance) required to conduct regular daily tasks; perform basic house chores, climb steps, raise and carry loads, get in and out of chairs or vehicles, and walk quite far in and around stores, buildings, and parking lots to do one’s shopping and errands—is a major element in preserving mobility and independence in later years.

 Rikli and Jones

Rikli and Jones is an activity in physical education also known as the senior citizen fitness test. Rikli and Jones test was developed in 2001 at California State University, Fullerton. The Rikli and Jones Senior Citizen Physical Test describes simple and effective tests to assess aerobic fitness, strength, and flexibility in older persons using minimum and inexpensive equipment. Common tasks such as getting out of a desk, walking, lifting, bending, and stretching are included in the Individual Fitness Test items. The evaluations were created to be both fun and secure for older persons while also achieving scientific reliability and validity standards.

Tests designed by Rikli and Jones

The assessments designed by Rikli and Jones are:

  •       Arm Curl Test: This exercise assesses upper-body strength.
  •       Scratch Test of the Back – this is to assess upper body flexibility.
  •       Chair stand test- this is to test lower body strength.
  •       Sitting in a chair and reaching the feet- this is to test lower body flexibility.
  •       Eight-foot up and go test- this is to test speed and agility.
  •       6minute walk test- this is to assess aerobic fitness.

 

Arm Curl test

It’s a strength test for the upper body. This exam is designed to assess upper-body strength and endurance. In 30 seconds, the patient must perform as many arm curls as possible. This test is carried out on the dominant hand (or stronger side).

Procedure:

  •       The subject sits in the chair, gripping the weight (8 lbs. for men, 5 lbs. for females) in the hand with their arm vertically downward alongside the chair, using a luggage grip (palm facing the body).
  •       Only the lower arm moves because the upper arm is pressed against the body (it is expected to hold the upper arm in a stable position).
  •       Curling the arm up throughout its complete range of motion and progressively pushing the palm up is the subject’s goal.
  •       The arm is then slowly lowered through its complete range of motion before returning to its initial position. At the elbow, the arm should be completely flexed and then fully straightened.
  •       Within 30 seconds, continue this activity as several times as feasible.
  •       The number of curls performed in 30 seconds determines the score.

 Back Scratch Test

This test is carried out while standing. Put one hand behind your head, then back over your shoulder, reaching as far down the centre of your back as possible. Your palm should be in contact with your body, and your fingers should be pointing downwards. Then extend out as high as you can behind your back, palms facing away and fingers upward, striving to meet or overlay the middle fingers of both hands. Fingers should be in a straight line. The gap here between the tips of your fingers should be measured. If the fingertips touch, the score is zero; if they don’t, find the difference between the tips of the fingers (negative); if they overlap, how much (+score).

 Sitting on a chair and reach

This assessment is used to determine back and leg flexibility (hamstring muscle); it’s a form of rigidity test that’s both absolute and linear. A testing box or flex measure and a yardstick are required for the procedure.

Procedure: The individual is requested to take off his or her shoes while sitting on the floor with straight knees, his or her feet against the testing box. The individual is now instructed to position one hand up or the other so that both hands’ middle fingers are the same length. The individual is told to bend forward and position his hands over the measuring scale just on top of the box, with the 10-inch mark aligned with the testing box’s front edge. The patient is then instructed to glide their hands as far as possible along the measuring scale.

Chair Stand Test

The Chair-Stand is used to measure the efficiency of the lower body in persons over the age of 60. Lower body strength is necessary for activities like getting out of a chair, getting on the bus, getting out of a car, and rising from a squatting position in the house or yard. A stopwatch and a chair without arms are required for the assessment.

Procedure:

  •       Set the seat against a wall to keep it from tipping over.
  •       Sit in the chair’s centre, feet level on the ground, shoulder-width apart, and straight back. Place your arms against your chest, crossed at the wrist.

 8 Foot Up and Go

This is a senior citizens’ coordination and agility test. A chair with a straight back (about 44 cm tall), a stopwatch, cone markers, measuring tape, and a clear surface.

Procedure: Place the chair against the wall with the marker 8 feet out front. The person begins by sitting still, with hands-on feet and knees flat on the floor. On the order ‘go,’ the individual stands and walks (without running) as quickly as feasible to and all around the cone before returning to the chair to sit down. As he sits in the chair, he takes note of the time. The individual is given two trials.

 6 Minute Walk

The 6-minute walking test is to assess aerobic endurance. The procedure is;

Begin walking as quickly as you can around the course, but do not run. Walk till 6 minutes.

CONCLUSION

It is commonly known that ageing has an impact on the majority of bodily systems. Regular physical activity lowers the risk of heart disease as well as improves older well-being. As a result, this study looked at how people aged 60 to 69 responded to exercise. Each participant completed six senior fitness tests: a 30-second chair stand, a 30-second arm curl, a chair sit and reach, a back scratch, an 8-foot up and go test, and a 6-minute walk. The positive findings of a chair sit and reach exercise, on the other hand, are an important element of their regular physical activity, particularly during prayer time, which they must complete five times a day.