Published on :
Every week, Dr. Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. This week, he tells us how to test his physical condition.
It is advisable to do appropriate physical activity. How do you know which activity is best suited to your physical condition?
Physical condition is essential to practice a sport without risk. This is a level of physical qualities (endurance, strength, balance, etc.) that allows you to carry out a physical activity or a sport in the best possible conditions.
Fitness isn’t just for champions. If you are not in good physical condition, the results will not be there and the risk of injury is greater. This is true for any sport and for any level of sport, hence the importance of knowing where you are!
Tests should be avoided in the following cases: chest pain or palpitations, lack of coordination and balance, dizziness or malaise, severe shortness of breath, leg cramps or any other reason that seems justified to you.
First important physical quality: how to test your endurance?
We’re doing a walk test!
Before the test, make sure you are in good shape and if possible accompanied. Wear comfortable clothes and appropriate shoes and make sure you have eaten at least two hours before the test.
If you have abnormal fatigue, if the weather is not favorable (cold, hot, air pollution), if you have abnormal or unusual signs, it is best to postpone the test and consult your doctor.
The ideal is to have a course of ten meters, quiet, indoors, flat, ideally in a straight and rectangular corridor. Place a marker at the end of the course.
The goal is to walk as much as possible for six minutes: you will walk back and forth on this route. The goal is to walk with moderate effort (around 12 on the Borg scale: while sweating a little and being slightly out of breath, you are still able to speak). Your score corresponds to the distance covered during these six minutes.
You can install a chair nearby to rest if necessary during the exercise.
If you can’t complete the six minutes, write down the time and distance. This test gives you a benchmark to compare to as you progress.
Fitness level by distance covered in six minutes:
– Less than 500 meters: low
– Between 500 to 600 meters: medium
– Over 600 meters: high
Flexibility and balance, how to test them?
For balance:
To perform this test, use a yoga pose: the tree pose. Barefoot, fold one leg against the other and put your hands on your waist, joined in front of you or above your head, depending on your comfort…
Measure with a stopwatch how long you can hold the position.
For flexibility:
The forward torso bend test.
This test, also called “hand-to-ground distance”, is a simple and quick test. It assesses the flexibility of the spine and the posterior chain of the lower limbs.
Stand on a step at the bottom of the stairs. You will try to move your hands as far as possible along your legs without bending them. The maximum position should be held for three seconds without forcing too much.
The zipper test.
Most people find that they have one side more flexible than the other. The goal of the test is to come and touch his hands behind his back: pass one hand over a shoulder and the other under it. Then reverse in a second step. If your hands are not touching, take a pencil to measure the distance.
Can strength be tested?
The Superman
- Lie on your stomach, arms stretched out in front of you.
- Simultaneously raise the legs and the bust by contracting the lower back: the arms and the legs must remain stretched.
With a floor mat, do the Superman exercise and time how long you are able to hold this position.
The plank test
If you’re a man, get into a plank position on your tiptoes and measure how long you can hold out. If you are a woman and/or the first position is difficult, get into a knee push-up position.
The bust statement
Stay in the raised position without coming down and time how long you can hold.