5/2010 Rider Online Strength Test 1
Instructions for On-line Strength Test
Heel Raise- This test is performed in straight and bent knee positions for EACH LEG.
Please use a mirror to help monitor proper position (knee over foot and in a line between foot and hip).
The test can be stopped if you reach 25 reps in that position.
Straight Knee:
Place a 2x4 on the floor. Place the balls of all five toes of the foot to be tested on the platform. Keep your knee straight and place both hands on a wall or chair(s) to assist with balance. Bend the opposite knee to pick the foot off the floor. Elevate your heel as high as possible. Lowering your heel to the ground finishes the exercise.
Bent knee:
Only difference is before beginning the exercise, the hip and knee is bent approximately 15 degrees to imitate the top position one has when getting out of a chair.
The test stops when:
1. Knee or hip of leg performing the test can’t be held in straight line
2. Have to use down pressure on the chair or wall to assist you
3. The knee or foot from the opposite leg touches the leg performing the test
4. Fail to elevate the heel at or above parallel to the floor
5. Body begins to lean forward
6. Have to “hop” to complete movement
7. Stop for more than 2 seconds between reps
Report Number of Reps here:
St knee R______L______
Bent Knee R______L______
Step Up/Down
You will need a step or platform ~6 inches high and a mirror to monitor leg position. Assume the position shown in the picture.
The test can be stopped if you reach 25 reps.
When stepping up:
- Lean forward by flexing at the hip not the torso
- Make sure your knee does not change position (knee stays over foot and in line with hip and foot)
- Your hips stay square to where you are stepping.
- Do not push up with the opposite foot
- Do not hike your hip (keep hips level)
When stepping down:
- Keep hips level
- Do not reach down with the opposite foot
- Do not push the support knee out over the foot
- Do not lean forward with the torso, flex the hip joint
The test stops when:
1. Knee or hip of leg performing the test can’t be held in straight line
2. Have to “hop” up or push off with the opposite foot to complete the movement
3. Lose your balance
3. Stop for more than 2 seconds between reps
(Start)(Finish)
Report Number of Reps here:
R______L______
Seated Mini-Dip
This is a test of general upper body strength.
The test can be stopped if you reach 25 reps.
Sit down on the floor and place two small objects no taller than 6 inches, under the hands.
Place the hands on the objects and straighten the arms (Top Pictures). The shoulders will elevate toward the ears.
Keep the torso straight, head upright and in line with the arms, shoulders back and elbows straight.
Push the hands down into the objects in an attempt to raise the body off the surface (Bottom Pictures).
The test stops when:
1. The elbows can’t be held straight
2. The torso or shoulders move forward
3. Stop for more than 2 seconds between reps
Report Number of Reps here:
R______L______
Full Push Up with Static Hold
This is a test of general torso strength.
The test can be stopped if you reach 30 seconds
Assume a full push-up position; hands and feet shoulder width apart on the floor.
Keep the head level, back flat and knees locked.
The test stops when:
1. The hips can’t be held steady
2. The torso sags down
3. Knees bend
4. Elbows bend
Report Number of Reps here:
R______L______