FitLynk Score- PreTest Warmup
Prior to any fitness assessment, it is important to have the body prepared by following a warm-up procedure. The procedure should be standardized so that if the test is repeated, the same warm up can be repeated to help maintain consistency with the results.
1 Pretest Warmup
Here is a general warm up procedure that you can use as a basis for your testing. This is only a guide, and you can adapt it based on the time and facilities that you have available. You may wish to include other stretches when a certain part of the body is to be specifically tested. See also the specific test warm-ups below.
- 5-10 minutes of light aerobic activity, such as jogging or stationary cycling.
- Stretches to include both upper and lower body. Here are some examples:
Exercise | Illustration | Description |
Calf muscle Stretch - Gastrocnemius |  | 1. Stand with one leg in front of the other, with both feet pointed forward. Place hands on a wall or similar for support 2. Keep back knee straight, with the heel pressed to the floor 3. Push your hips forward, while pressing your back heel to ground 4. Hold the stretch 5. Repeat on each leg |
calf (soleus) |  | 1. Stand with one leg in front of the other, with both feet pointed forward. Place hands on a wall or similar for support 2. Keep back knee bent, with the heel pressed to the floor 3. Push your hips forward, while pressing your back heel to ground 4. Hold the stretch 5. Repeat on each leg |
quadriceps (standing) |  | 1. Clasp your foot behind your body with opposite hand 2. Pull your foot upwards, and push the knee backward 3. Contract your abdominals to stabilize the pelvis (do not arch your back). 4. Press the front hip bone forward and slightly extend the hip 5. Hold the stretch 6. Repeat for each leg |
forward lunge |  | 1. Position yourself with one leg forward and resting on the knee of the back leg 2. Be sure that the front ankle is directly under the knee and that the trailing leg is straight out behind you. 3. You may use your hands on the ground to steady the body 4. Gently lower the hips downward forwards and hold that position 5. Repeat on the other side. |
side trunk |  | 1. Begin with feet slightly apart, and arm pointing overhead, held by the opposite hand. 2. Keeping your hips stable, bend your torso so that the stretch is felt along your side. 3. Hold the stretch. 4. Repeat for the other side. |
shoulder overhead |  | 1. Stand straight with your shoulders back, chest out, and feet shoulder width apart. 2. Raise one arm overhead, bend the elbow, and place your the hand behind your neck. 3. With your other hand, grasp your elbow and gently pull it behind your head. 4. Hold the stretch 5. Relax and repeat with opposite arm. |
shoulder posterior |  | 1. Stand straight while maintaining the natural arch in your lower back. 2. With your shoulders down and relaxed, reach one arm across your chest, parallel to the floor. 3. With the other arm, place your hand on the elbow. 4. Gently pull your elbow in toward your chest. 5. Hold the stretch. 6. Relax and repeat on opposite side. Other Blogs: https://www.fitlynk.com/read-blog/191_achieve-massive-muscle-gains-10-secrets-revealed.html https://www.fitlynk.com/read-blog/167_5-essential-exercise-tips-for-a-fit-and-healthy-lifestyle.html https://www.fitlynk.com/read-blog/112_the-health-benefits-of-strength-training-for-women.html https://www.fitlynk.com/read-blog/80_motion-is-lotion-but-what-workout-is-best-for-back-pain.html https://www.fitlynk.com/read-blog/22_is-ozempic-and-mounjaro-a-alternative-to-exercise-and-diet.html https://www.fitlynk.com/read-blog/20_can-you-build-muscle-mass-with-bodyweight-exercises.html https://www.fitlynk.com/read-blog/18_الطرق-الشائعة-المستخدمة-لفقدان-الوزن.html https://www.fitlynk.com/read-blog/15_popular-methods-used-for-weight-loss.html https://www.fitlynk.com/read-blog/14_being-active-and-healthy-is-important-for-your-wellbeing.html https://www.fitlynk.com/read-blog/13_launching-fitlynk-service.html https://www.fitlynk.com/read-blog/11_knee-conditioning-program.html https://www.fitlynk.com/read-blog/8_time-for-fitness-5-hamstring-sit-and-reach-test.html https://www.fitlynk.com/read-blog/7_time-for-fitness-4-body-mass-index-bmi.html https://www.fitlynk.com/read-blog/5_fitlynk-score-pretest-warmup.html https://www.fitlynk.com/read-blog/4_fitness-profile-overview.html |
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