Personal Fitness MOT

Welcome to your personal Fitness MOT.

Students and staff at Glasgow Caledonian
University will take you through a variety of
tests that will give you an indication of your
exercise performance. Each test comes with a
set of “normal values” for people of different
ages and this will give you an idea of whether
you are “doing well” compared to your peers,
or whether you could benefit from being more
active. The end of this pack will give you
some local activity opportunities that you
might like to join in with and some “online”
websites that will give you some more
information.

Name: Ghassan Mohammed al hunadi

Date: 15/10/1952
Weight: 70 kg
Height: 170m
Body mass index: 24,2 (within the normal range)

Welcome to your Functional Fitness MOT. These everyday activity tests allow you to compare
your performance with others of the same age and gender. You may have a medical condition
or other reason for your performance not being average and we encourage you to tell the
person doing this test with you if this is the case.

Today, we recorded your ability on each of the following tests and marked your result on the
graph (men or women) and wrote your result above the graph.

Interpreting the graphs/test results:

Each graph has two grey lines on it – these are the upper and lower limits of “normal” across the
age range 60-95 years. If your score (marked with an X) is within the two grey lines, then you
are in the normal range for that test for your age and gender. If your X is below these two lines,
then your performance is below average and if your X is above the two lines then your
performance is above average.

Example: If you were aged 77 and female, and managed 12 sit to stands in 30 seconds, you
would be in the ‘normal’ range for your age (X).

Your Test Result: _12____ Stands Arms folded?: Yes/No

 X

Second Chair Rise

The 30-second chair stand measures lower limb strength, which is needed to climb stairs, walk
distances, get out of a chair, bathtub, or car, and rise from the floor. Lower body strength also
helps reduce the risk of balance problems and falls. The test is normally performed with your
arms folded.

Your Test Result: 12 Stands Arms folded? Yes

Chair Sit & Reach
The chair sit-and-reach is an overall measure of lower-body flexibility, which is important for
posture and for mobility tasks like walking and climbing stairs. Lower-body flexibility can also
help prevent lower-back pain and musculoskeletal injuries. A minus (-) score means you could
not reach your toes, a plus (+) score means you reached past your toes.

Your Test Result: -5 Cm

Back Scratch
The back scratch measures upper-body shoulder flexibility, which is necessary for several
everyday tasks, such as combing or washing your hair, zipping a dress, putting on an over the-
head garment or reaching for a seat belt. Keeping the shoulders flexible also helps reduce pain
and stiffness. A minus (-) score means you could not touch the fingers of both hands, a plus (+)
score means you overlapped your hands.
Your Test Result: -12 Cm

8 Foot Timed Up & Go

The 8-foot timed up-and-go measures both motor ability and dynamic balance, which are
important for a number of common mobility tasks, such as recovering after tripping,
maneuvering in a crowd, being able to walk across the street before the signal lights turns red
and a variety of recreational and sports activities.
Your Test Result: 9 Secs Use of arms to get out of chair? No

Use of walking aid? No

One Leg Balance

Balance is important so that you can correct a trip, reach for things in tall cupboards and
generally maintain independence.

Your Test Result: 6 Secs Leg Used: Right

Handgrip Strength
You need good handgrip strength to be able to hold on tight on the bus, open jars and taps and of
course, carry heavy shopping bags.

Your Test Result: n/a Hand used: Left/Right

6 Minute Walk
The six-minute walk measures aerobic endurance, which is needed to perform a variety of
activities, including walking, shopping, sightseeing on vacations, completing household chores
and participating in sports and recreational activities without undue fatigue.
Your Test Result: 455 Meters. Needed a rest mid walk? Yes

Use of walking aid? No

Dissemination of results:
we explained the circuit to the client then we demonstrated the tests for the client according to
the protocols then We shared and discussed the results with the client, we started with the
positive results, we showed the client the normal values and compared his results with the
normal values, which reviled the following:
1- 30 second chair rise (which is an assessment for lower limb strength and power) result was
within the normal values but at the lower edge of the normal values for his age which is an
indicator of having independent living, mortality, and morbidity.
2- chair sit & reach (which is an assessment for hamstring muscles flexibility) result was within
the normal values for his age which is an indicator having adequate walking ability.
3- back scratch (which is an assessment for shoulder flexibility) result was abnormal compared
to the normal values for his age which is an indicator of reduced shoulder flexibility.
4- 8 foot timed up & go (which is an assessment for mobility, agility related to walking ability
and balance) result was abnormal compared to the normal values for his age which is an
indicator of increased risk of falling.
5-one leg balance (which is an assessment for balance) result was abnormal compared to the
normal values for his age which is an indicator of increased risk of falling.
6- 6min walk test (which is an assessment for mobility and endurance) result was abnormal
compared to the normal values for his age which is an indicator of inability to sustain walking.
These questions below give an indication of your physical activity:
These questions below give an indication of your physical activity.
What proportion of your day do you spend sitting? Please mark on the line below. Do you sit for
more than 2 hours at a time during the day? He spent all day long sitting.
In a normal week (weather permitting) how often do you:
Walk for more than half an hour in one go? he doesn’t walk for more than half an hour
Do you get warmer or breathe slightly more heavily? Yes
Play any sporting activities (bowls, tennis, golf, etc)? no
Do you get warmer or breathe slightly more heavily? n/a
Attend an exercise class or a gym? No
Do you get warmer or breathe slightly more heavily? n/a
Do you do activities that strengthen muscles or challenge balance? No, Swim? no
Do you get warmer or breathe slightly more heavily? n/a
Dance? No
Do you get warmer or breathe slightly more heavily? n/a
Do exercise at home (from a booklet or DVD)? no
Do you get warmer or breathe slightly more heavily? n/a
Are these exercises aimed at improving strength and/or balance? no
Do any other leisure activities that make your heartbeat faster? Yes, while walking for more than
20 minutes.
Do any other activities that leave your muscles a bit achy the next day? No
Do any other activities that you have to concentrate to keep your balance? Walking, ablution
and praying.
Promotion of physical activity:
We shared the latest WHO (world health organization) guidelines for physical activity for older
adults:
• Older people should accumulate at least 150 min to 300 min of moderate intensity
physical activity 75-150 min vigorous intensity a week or an equivalent combination of
moderate and vigorous intensity exercise.
• Older people should do aerobic (a type of exercises that increases the heart rate and
promotes increased use of oxygen to improve the overall body condition), strengthening
(which are exercises which are designed to increase the strength of specific or groups of
muscles) and balance training.
• Older adults should also do muscle strengthening activities at moderate or greater
intensity that involve all major muscle groups on 2 or more days a week, as these provide
additional health benefits.
• As part of their weekly physical activity, older adults should do varied multicomponent
physical activity that emphasizes functional balance and strength training at moderate or
greater intensity, on 3 or more days a week, to enhance functional capacity and
to prevent falls.
• Older people who are not able to meet the guidelines because of health conditions should
be as active as their conditions and abilities allow.
• light physical activity is better than none.
It is recommended that:
Older adults should limit the amount of time spent being sedentary. Replacing sedentary time
with physical activity of any intensity (including light intensity) provides health benefits. Strong
recommendation, moderate certainty evidence to help reduce the detrimental effects of high
levels of sedentary behavior on health, older adults should aim to do more than the
recommended levels of moderate- to vigorous intensity physical activity.

Ask, Assess, Advice:

Ask:
1-How do you feel about your current physical activity level? Poor
2-if you were to think about changing your current activity, what might your main reasons be?
Be able to restore the ability of doing his ADLS, walking without being fatigued
3-What activities would you be happy to try? Visiting relatives, picking up grandchildren from
their school.
4-What steps would you have to take to start trying? Committing to home exercises program
5-Who and what could help you, make it easier? He has an encouraging and supportive wife; she
can encourage him by continuously telling him the benefits of the exercises
6-What might make it difficult to try are… (difficulties to do with the change) laziness, fear of
change.
7-When would you know if you had been successful? (How you could tell the change was worth
it) by returning to his routine activity without feeling fatigued.
___________________________________________________________________
Assess:
In our conversation with the client, the client is retired since 2018, the client told us that he used
to go to the mosque but when he changed his Residence, he faced difficulties going to the
mosque due to the slight hill in the street which caused fatigue, dyspnea, and balance problems.
he used to walk to the nearest supermarket, but now he takes a taxi to the supermarket. He is
unactive all day long except when his grandchildren arrive, he loves playing and spending too
many hours with them. The client is heavy smoker for 40 years he tried to quit by using nicotine
gum, but he didn’t succeed in that due to the side effects of the nicotine gum such as vomiting
and nausea. The client suffers from hypertension and Weakness in the heart muscles. He told us
that recently he had sleep disturbances especially when lying on his left side he feels discomfort
and instability in his left shoulder.
Capability:
The client currently is a sedentary person but he confident about his ability to change his lifestyle
to a physically active again.

Opportunity:
The client has a supportive wife who gives him all the encouragement that he needs in changing
his sedentary lifestyle.
He has a long free time which can use to include a new activity in his daily routine.
Motivation:
the client understood his tests results and indication, has enough reasons to be physically active
again and he willing to take the next step in changing his lifestyle.

Advice:
Regarding his grandchildren to improve his physical health:
 Walk to the park and push their swing.
 Build a fort—indoors or out.
 Play catch, kickball, basketball, or soccer.
 Go swimming or biking together.
 Play a video fitness game together and see who wins!

regarding physical activity:

 Pick an activity you enjoy and start with small goals, such as “I will take three 10-minute
walks this week.”
 “Start low and go slow.” Slowly increase the total amount of time you are active, the
number of days you are active, and the intensity of each activity.
 ask about fitness center that offers a free health checkup and fitness program.
 Start a walking or other activity group with friends or family members where you live,
work, or worship.
Regarding being heavy smoker:
 Showing him the benefits of quitting smoking such as: Lower your risk of cancer, heart
attack, stroke, and lung diseases, have better blood circulation Improve your sense of
taste and smell, stop smelling like smoke, Set a healthy example for your children and
grandchildren.
 Avoid People and Places That Trigger him to Smoke.
 Surround yourself with supportive environment that encourage you for quit.

Action plan to try to improve your fitness:

1. Be able to walk for more than half an hour without being fatigued, dyspnea and
heaviness in his lower limbs by improving aerobic capacity (3 or more days a week,
moderate intensity of aerobic exercises), improving his respiratory function and
increase his lower limb muscles strength (2 or more days a week, moderate intensity
of strengthening exercises)

2. Be able to sleep on his left side without feeling discomfort and instability in his left
shoulder and reach and grasp overhead objects by doing stabilization and
strengthening exercises for his shoulder (2 or more days a week, moderate intensity of
strengthening exercises).

3. be able to pray, ablution and walking without concentrating about his balance by
doing functional balance training and task-specific exercises (3 or more days a week)

4. Reducing sitting time by adding new activities to his daily routine such as 10 min of
walking daily.
 Functional fitness messages:
Remember that:
 Light activity is better than nothing
 Move as much as you can don’t depend on others.
 Ask for family support to face the challenge of changing lifestyle.
 Try to reduce your sitting time to the minimum.

Useful information about physical activity and exercise locally and online

Local Information
Glasgow Life run classes, sporting activities and walking groups across and around Glasgow.
Contact Glasgow Life on 0141 287 9882

Or read about their Vitality Classes at

http://www.glasgowlife.org.uk/communities/goodmove/vitality/pages/default.aspx
Or other Glasgow Life opportunities that might be of interest to you –
http://events.glasgowlife.org.uk/search?Audience=adults&srt=date

Paths for All offer many guided walking activities in and around Glasgow. Contact Paths for
Health on 0141 287 0963
Or visit their online site at http://www.pathsforall.org.uk/find-a-health-walk/glasgowcity/walk-
glasgow.html

Or visit your local gym or fitness centre and see what activities they can offer.

Online
Find other physical activity opportunities for you across Scotland -
http://www.activescotland.org.uk
Balance Training online – this site allows you to read advice about what activities
improve your balance - https://fallsassistant.org.uk/exercise-centre/ Fitness Videos, Home
Exercise Booklets and Advice http://www.ageuk.org.uk/health-wellbeing/keeping-fit/exercise-
materials/ http://www.laterlifetraining.co.uk/category/resources-for-older-people/

Local Falls Service

The Community Falls Prevention Service offers a home visit for advice on prevention of future
falls and if appropriate referral to their specific falls prevention exercise sessions. To find out
more call 0141 427 8311. Alternatively you can go online to https://fallsassistant.org.uk and look
at the advice there.

Normal Data References:

1. Rikli RE and Jones CJ (1999) Functional fitness normative scores for community-
residing older adults aged 60-94. Journal of Aging and Physical Activity, Vol.7: pp162-181.
2. Skelton DA, Greig C, Davies JM, Young A. (1994) Strength, power and related
functional ability of healthy people aged 65-89 years. Age and Ageing, Vol.23: pp371-377.
3. El Sobkey SB et al. (2011). Normative values of one leg stance in community dwelling
older people. MEJSR, Vol.7: pp497-503.