Sitting Rising Fitness Test

Note: Ensure you are well before you attempt this fitness test. If you feel any discomfort, cease the activity immediately and get medical attention. Read and understand the Safety & Indemnity form before you proceed further. Remember, your health is a priority!


Sitting and rising from the floor is a basic functional task which requires the use of different levels of muscle strength, joint coordination, balance and flexibility. The inability to perform such task are closely related to the risk of falling. 


Purpose: Assess lower limbs and core strength, balance and flexibility

Items Needed: Non-slippery flat surface space of minimum 2m x 2m.

How to perform the test?

  1. Stand tall and lower your body to the floor to a cross-legged sitting position.
  2. Attempt without the use of your hands, knees, arms or side of legs.
  3. Next, stand without the aid of those body parts as well.
  4. Perfect score of 10 points will be given (5 points for sitting, 5 points for standing) if the movements are done without any aids.
  5. Points will be deducted every time the following support was used while sitting and rising:
    - Hand
    - Knee
    - Forearm
    - One hand on knee or thigh
    - Side of the leg

Take the test and see how you fare! Fill up the form below to get your results.


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