A Test You'll Love
This Single Assessment Gives Ample Feedback
Learning this quick test will show your level of Balance, Coordination, Flexibility and Cognitive Function. Skills needed for a high quality of life.
Get the Pattern (in this order):
Step 1) Clap palms together behind your back
Step 2) Hug yourself each time alternating arm on top
Step 3) Clap palms together behind your head
Step 4) Repeat 5 times in a row without mistakes
Understand the Process:
Memorize the pattern above.
Score yourself by earning 1 point for each successful Step
There are 16 total points at each level with no time limit
Try the pattern at Level 2 explained below
If you earn all 16 points at Level 2, attempt the pattern at Level 3
Before attempting Level 4, make sure you have plenty of open space around you
Find Your Stance:
Level 1) Stand in a sturdy and comfortable way
Level 2) Stand with feet flat on the ground and together
Level 3) Stand on balls of feet (heels raised) and together
Level 4) Same as step 3 but with eyes closed
Results:
The goal is not speed, it is precision.
If you make a mistake, fix it and then move on to the next step.
The only time the test is over is if you lose balance from your stance.
If you earn all 64 points then you passed this test.
If you came short of every point, practice the Recess Breaks below and try again later.
How Will You Improve?
Balance-
Increase range of motion in your ankles by writing the alphabet in the air with your big toes
Strengthen your core muscles by leaning side to side, forward and backward then twisting
Bounce/Jump repeatedly to keep inner ear fluid less viscous (also good for digestion)
Perform eye circles without moving head, then head circles without moving the eyes
Coordination-
Practice doing 2 or more things at the same time like walking an clapping hands
Draw a shape in the air with one hand and a different shape in the air with the other hand
Practice foot patterns walking on a line. Step left on, right on, step left off, right off, repeat
Use your non-dominant hand / foot to perform tasks like eating, drinking or brushing teeth
Flexibility-
Static flexibility holds a muscle in a lengthened position for 60 seconds at a time
Dynamic flexibility moves through a full range of motion repeatedly for 60 seconds
PNF Flexes a muscle in a lengthened state for 10 seconds the stretches 10 seconds
Massage or foam rolling stretches muscles at different angles for released tension
Cognitive Function-
Improve focus by counting 100 steps in a row without losing track of your numbers
Short Term Memory: Learn a new fact or quote in the AM and then recite it in the PM
Listen to various genres of music at different volumes
Practice speaking a different language
These exercises are not simply to improve your score of this test, but to improve the quality of your life.
