Spine Hell to butt are simple leg exercises that involve extending your leg away from your body, bending your knee, and sliding your heel toward your buttocks. You can do heel slides using a bed, floor, or wall. They’re often recommended after having a knee injury or knee or hip surgery. You can als...

The Shoulder Isometric Endurance Tests at 10% Body Weight (BW) for abduction, external rotation, and flexion are assessments similar to the ones at 5% BW, but with a higher resistance load.

Performing these tests typically involves:

1. Setup: Assume a comfortable position, aligning the arm accord

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The Aerobic 30-15 Test, also known as the 30-15 Intermittent Fitness Test, is a progressive aerobic fitness assessment used to measure an individual's maximal aerobic speed (MAS) or VO2max prediction.

Here's how it's typically performed:

1. Setup: Set up a 40-meter track or a defined space with m

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Spine lateral flexion refers to the bending of the spine sideways, either to the left or right, primarily engaging the muscles along the side of the torso. Performing this movement helps enhance flexibility and strength in the muscles supporting the spine.

Here's how to perform spine lateral flexio...

Spine rotation involves twisting the torso to the left or right, engaging muscles along the spine, abdominals, and obliques. Here's how to perform it:

1. Start Position: Stand or sit tall with an upright posture, keeping your shoulders relaxed.

2. Twisting Motion: Gently rotate your upper body t

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The Hip Leg Lowering Test is a physical assessment used to evaluate the flexibility and strength of the hip flexors and lower abdominal muscles. It helps in determining the flexibility and strength imbalances between these muscle groups.

Here's how to perform the Hip Leg Lowering Test:

Procedure:

The Hip Ober's Test is a physical examination used to assess the flexibility and functionality of the tensor fasciae latae (TFL) and the iliotibial (IT) band, which are muscles and connective tissues in the hip region.

Here are the steps to perform the Hip Ober's Test:

1. Preparation: The individ

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The "Single Leg Balance with Head Up and Down" is an exercise that combines balancing on one leg with controlled head movements in the up and down directions. This exercise is often used in fitness and rehabilitation to improve balance, stability, proprioception, and core strength. It challenges you...

The plank is a core-strengthening exercise that involves maintaining a position similar to the top of a push-up. Here's how to perform it:

1. Start Position: Begin by getting into a push-up position, with your hands directly under your shoulders and your body forming a straight line from head to h

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The Arm Curl Test is a physical fitness assessment that measures upper body strength and endurance, specifically the strength and endurance of the arm muscles involved in curling motions. It is commonly used in fitness testing, exercise programs, and research studies. 

Here's a general description ...

The 5-Time Sit-to-Stand Test, also known as the Five-Repetition Sit-to-Stand Test, is a physical performance test that assesses lower body strength, lower limb power, and functional mobility. It measures the time taken to complete five consecutive sit-to-stand movements from a seated position.

Here...