How do you evaluate functional fitness for programming?

1 Functional fitness tests

Evaluating your functional fitness can be done through standardized tests that measure your strength, mobility, balance, agility, and endurance. This can help you recognize your strengths and weaknesses, set achievable goals, and track your progress over time. Examples of these tests include the Functional Movement Screen (FMS), the Senior Fitness Test (SFT), and the Y Balance Test (YBT). The FMS consists of seven exercises that assess your movement patterns and range of motion, while the SFT is designed for older adults and evaluates upper and lower body strength, aerobic endurance, flexibility, and dynamic balance. Lastly, the YBT is a dynamic test that measures lower extremity strength, stability, and coordination. All these tests can help you identify any asymmetries or deficits in your ability to reach in different directions while standing on one leg.

2 Functional fitness exercises

Evaluating your functional fitness can be done by performing exercises that mimic the movements and demands of everyday life or specific activities. These exercises can help you train your body to adapt to various situations, increase neuromuscular control, and improve your functional capacity. Examples include squats, lunges, and deadlifts, which work the lower body muscles and core, as well as push-ups, rows, and presses which work the upper body muscles and core. Core exercises such as planks, bridges, and bird-dogs also train your ability to stabilize your spine and pelvis. Plyometric exercises like step-ups, jumps, and hops strengthen the lower body muscles and tendons. Finally, primal exercises such as crawls, rolls, and bear walks train your ability to move in different planes and directions.

3 Functional fitness assessments

Consulting a qualified professional to conduct a comprehensive functional fitness assessment is a third way to evaluate your fitness. This can include a medical history, physical examination, movement analysis, and performance evaluation. The assessment can help determine your fitness level, identify any underlying issues or risk factors, and create a customized program that meets your needs and goals. Examples of professionals who can perform the assessment include physical therapists, personal trainers, and functional medicine practitioners. Physical therapists can diagnose and treat any musculoskeletal or neuromuscular conditions that may affect your functional fitness, while personal trainers can design and supervise a safe and effective program that matches your level, preferences, and objectives. Functional medicine practitioners can assess and address hormonal, nutritional, or metabolic imbalances that may be affecting your functional fitness, providing lifestyle recommendations, supplements, and testing.