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Instructions

  • Take adequate breaks between exercises if you find them too difficult to complete in one go.
  • Make sure you do a 10 minutes warm-up (see UltraTop5 benefits of warming up) before these assessments and remember to stay hydrated before & during the assessment workouts. 
  • Keep sipping water and stay adequately hydrated.
  • STOP doing these exercises if you experience any sharp chest pain or discomfort in any joints.
  • Once you complete the assessments, you will have to submit your inputs in the form available at the bottom of this page.

Assessments

Anatomical positions

Anatomical position photos & running video

  1. Click three photos of you standing like the pic above, front, rear & side. Wear exercise clothing and be barefoot. Ensure the spine profile is visible in the picture (do not wear loose clothing and shoes)
  2. Ask one of your friends to shoot a high-quality video of you running (ex. use an Apple iPhone SloMo recording) – shoot multiple videos covering all the aspects seen in this video  
  3. Send the photos & your self-assessment videos (instructions available in the above link) through www.wetransfer.com email to coachkay@kfita.in

Movement Assessments

Perform these exercises only to 80% of your actual potential. The purpose of these assessments is not to test your capacity but to focus on how you do them.

RECORD THE VIDEOS IN SLOW-MO mode (preferably using an iPhone – the quality is apt for analyzing them)

  1. Single leg balance (Instructions here) – as long as you can stand without breaking the stance standing on your RIGHT leg, measure the time
    • Standing on your RIGHT leg, with EYES CLOSED, measure the time
    • Standing on your LEFT leg, measure the time
    • Standing on your LEFT leg, with EYES CLOSED, measure the time
  2. Bodyweight squats (Instructions here)
    • Shoot a VIDEO of you doing the squats (2 different angles in the same video)
      • Facing the camera from the front (whole body must be visible)
      • From the right or left side (whole body must be visible)
    • Count the number of squats you can do in one go
  3. Alternate forward leg lunges (Instructions here)
  4. Prone / front plank (Instructions here)
    • Measure the max time that you can hold the plank
  5. Side planks with straight legs (Instructions here) 
    • Measure the max time that you can hold on the right side.
    • Measure the max time that you can hold on the left side
  6. Crunches  (Instructions here)
    • Count the number of crunches you can do in one go 
  7. Upper body strength, pushups (instructions here)
    • Shoot a VIDEO of you doing pushups (hold the camera in landscape mode) and the screen must have your entire body visible (head to leg).  
    • Count the number of repetitions that you can do in one go. If needed do a few warmup pushups before you begin.