This is a standardized test for adults and seniors who wish to evaluate their functional ability, which is very important for a quality life.
Start the test fully rested and warmed up appropriately. You should also try to do some squats.
Record the number of repetitions in 30 seconds, and based on the result, select the most appropriate activity and the length of the recreational tracks.
Instruction: Sit on the appropriate stone so that the knees are bent at approximately 90 degrees. Sit with your feet shoulder width apart, arms crossed on the chest. In 30 seconds do as much half squat as you can. The number of squats in 30 seconds will help you choose the appropriate length of the track and form of exercise (walking / running).
| Recommended track (length) | Walking (≤ 17 rep.) | Running (≤ 18 rep.) |
| A (4 km) | ≤ 7 | 18–20 |
| B (5 km) | 8–12 | 21–23 |
| C (6 km) | 13–17 | ≥ 24 |
IMPORTANT: Along the track, you will be able to carry out two more endurance tests, which will help you further when selecting the most appropriate length of the track and form of training.
