Strength and Flexibility



What is it:  push-ups are a widely accepted test for upper body strength and endurance. Increasing muscle strength will stimulate your metabolism and will help you with overall physical function later in life.

What to do: The trick of a proper push up is to keep your hips straight. This means that there has to be a straight line between your knees and shoulders. Your hips should fall on that line. Girls can do the push up from the knees but guys you have to do the push-ups from the toes. Perform as many push-ups as possible and write this down on your progress sheet.


What is it: Flexibility is the ability to move a joint through its complete range of movement. Poor lower back and hamstring flexibility can lead to decreased performance, bad posture and quite possibly lower back pain.

What to do: For this test you will have to sit down on the floor. Place your bum as close to the wall as possible and your head against the wall. Without your head losing contact with the floor, place your fingers on the floor as far away as possible.
This is your starting position. Mark this position by placing the edge of this page at the end of your finger tips. Place a pen at your fingertips (on the edge of the paper) Lean forward pushing the pen as far as possible and measure the distance and write this down on your progress-sheet.



What is it: The pronehold is an endurance exercise to train stability of the spine. Tis exercise will give an indication on how strong the core muscles are. A strong core will help you to hold posture, prevent back pain and increase your power output.

What to do: For a pronehold you will try to hold your body still, leaning on your elbows and tiptoes, you need pull your hips under to prevent hanging in your spine. The goal is to keep your hips straight and to hold this position as long as possible. Write down this time on your progress sheet.

This is the end of the test