What are the most common mistakes people make when performing functional tests?

1 Not warming up

One of the biggest mistakes people make when performing functional tests is skipping the warm-up. A warm-up is essential to prepare your muscles, joints, and nervous system for the movements and intensity of the tests. A warm-up can also improve your range of motion, blood flow, and oxygen delivery, which can affect your test results. A good warm-up should include dynamic stretches, activation exercises, and some low-intensity cardio for at least 10 minutes before the tests.

2 Not following instructions

Another common mistake people make when performing functional tests is not following the instructions properly. Functional tests often have specific criteria and standards that need to be met in order to get accurate and reliable results. For example, some tests may require you to maintain a certain posture, alignment, or tempo, or to perform a certain number of repetitions or hold a position for a certain duration. If you deviate from the instructions, you may invalidate the test results, or worse, injure yourself. Therefore, it is important to listen carefully to the instructions, ask questions if you are unsure, and practice the tests before you perform them.

3 Not using appropriate equipment

Another common mistake people make when performing functional tests is not using appropriate equipment. Functional tests may require you to use certain tools or props, such as a tape measure, a box, a band, or a ball. These equipment can help you measure your distance, height, resistance, or stability during the tests. However, if you use the wrong equipment, or if the equipment is faulty, damaged, or poorly calibrated, you may compromise the test results, or put yourself at risk of injury. Therefore, it is important to use the recommended equipment, and to check its quality and functionality before the tests.

4 Not being honest

Another common mistake people make when performing functional tests is not being honest. Functional tests are meant to assess your current level of fitness and function, not to impress others or compete with yourself. If you cheat, exaggerate, or lie about your test results, you may miss out on valuable feedback and guidance that can help you improve your performance and prevent injury. Moreover, you may set unrealistic goals or expectations for yourself, or push yourself beyond your limits, which can lead to frustration, burnout, or injury. Therefore, it is important to be honest and realistic about your test results, and to use them as a baseline for your progress and improvement.

5 Not retesting

Another common mistake people make when performing functional tests is not retesting. Functional tests are not a one-time thing, but a continuous process that can help you monitor your changes and adaptations over time. Retesting can help you evaluate your strengths and weaknesses, track your progress and improvement, and adjust your training and recovery accordingly. Retesting can also help you prevent plateaus, overtraining, or injury, by showing you when you need to modify your intensity, frequency, or duration of your workouts. Therefore, it is important to retest regularly, at least every 4 to 6 weeks, or whenever you change your goals or routines.