Arm Curl PostTest Upper Body Strength

1
Arm Curl Post-TestUpper Body Strength

• THE TEST
• The number of times, within a 30-second time
  period, that a person can curl a hand weight, 5
  lbs for women and 8 lbs for men, through a full
  range of motion. Age range 60-69 yrs., n19.8
  Age range 70-79 yrs., n18.2.
• RESULTS
• 70 of participants improved significantly
• 20 remained the same
• 10 (one participant) declined due to illness
• Average improvement 20.2

2
6 Minute Walk Post-TestEndurance

• THE TEST
• The number of yards that can be walked
  continuously in 6 minutes around a 50-yard
  course. Age range 60-69 yrs., n677.8 yds. Age
  range 70-79 yrs., n621 yds.
• RESULTS
• 90 of participants improved with the exception
  of one participant who was ill for an extended
  period
• Average improvement 9

3
Chair Sit and Reach Post-TestLower Body
Flexibility

• THE TEST
• Participant sits on the edge of a chair and
  extends one leg forward with the other leg bent
  at the knee and foot flat on the floor. With
  arms outstretched, hands overlapping, the
  participant slowly bends forward as far as
  possible towards or past the toes and must hold
  that for two seconds. Measured as a () score if
  the reach is short of the toes, and a () score
  if the reach goes beyond the toes. Age range
  60-69 yrs., n -0.4 in Age range 70-79 yrs.,
  n -.04 in.
• RESULTS
• 75 of participants significantly improved
• 15 showed no improvement
• 10 declined
• Average improvement 26

4
Back Scratch Post-TestUpper Body Flexibility

• THE TEST
• Participant reaches one hand over the shoulder
  and down the back as far as possible, trying to
  bring the fingers of both hands together. The
  score is the number of inches, either plus or
  minus, between the extended middle fingers. Age
  range 60-69 yrs., n1 in Age range 70-79
  yrs., n -0.4 in. Lower scores indicate less
  agility and flexibility.
• RESULTS
• 75 improved significantly, up to 600
• 10 showed no improvement
• 15 declined in flexibility
• Average improvement 55

5
8-foot Up-and-Go Post-TestAgility and Dynamic
Balance

• THE TEST
• Participant sits in the middle of a chair, hands
  on thighs, one foot slightly ahead of the other,
  body leaning slightly forward. On the signal
  go the participant gets up from the chair and
  walks as quickly as possible around a cone placed
  8 feet away, and returns to the chair. Age range
  60-69 yrs., n5.2 secs., Age range 70-79 yrs.,
  n6.1 sec.
• Higher scores reveal less agility and dynamic
  balance
• RESULTS
• 100 improved in agility and dynamic balance
• Average overall improvement 24.1

6
Body Mass Index (BMI)Weight to Height Ratio I

• With the exception of one participant who
  experienced weight gain due to congestive heart
  failure, all participants either maintained
  weight (two) or lost weight.
• The average BMI Index lost was 2.8 since this
  reflects a ratio, the weight loss was significant
  in over 70 of participants
• Additionally, body shape also changed with weight
  loss in the waist, abdomen and hip regions
• Despite weight loss, all participants are still
  in the overweight or obese ranges.

7
Changes
Month 6 Grandfamilies Health Watchers Ora (left),
great grandmother, 72 yrs., caring for Daija (far
right inset), does leg raises for the first time
in 20 years, Liz (center) has lost 60 pounds and
has gained 200 in flexibility, Melvin (far
right) has significantly improved in flexibility,
upper body strength and endurance.
Month 8 Grandfamilies Health Watchers Water
Aerobics Water aerobics allow cardiac exercise
without straining arthritic or injured joints.
Four participants had never been in a pool prior
to the program.
8
Chair Sit and Reach

• THE TEST
• Participant sits on the edge of a chair and
  extends one leg forward with the other leg bent
  at the knee and foot flat on the floor. With
  arms outstretched, hands overlapping, the
  participant slowly bends forward as far as
  possible towards or past the toes and must hold
  that for two seconds. Measured as a () score if
  the reach is short of the toes, and a () score
  if the reach goes beyond the toes. Age range
  60-69 yrs., n -0.4 in Age range 70-79 yrs.,
  n -.04 in.
• ASSESSES
• Lower body flexibility, particularly hamstring
  flexibility which is important for good posture
  and for mobility such as walking, stair climbing
  and for getting in and out of a car or bathtub.
  Also prevents low back pain and muscular-skeletal
  injuries and reduces the risk of falling.

9
Arm Curl Post-test

• THE TEST
• The number of times, within a 30-second time
  period, that a person can curl a hand weight, 5
  lbs for women and 8 lbs for men, through a full
  range of motion. Age range 60-69 yrs., n19.8
  Age range 70-79 yrs., n18.2.
• ASSESSES
• Upper body strength which is needed to perform
  many everyday activities such as housework, yard
  work, and carrying things such as groceries and
  grandchildren.

10
Chair Stand

• THE TEST
• The number of times, within a 30-second time
  period, that a person can come to a full stand
  from a seated position with arms folded across
  the chest. Age range 60-69 yrs., n14 Age
  range 70-79 yrs., n12.9.
• ASSESSES
• Lower body strength which is important in
  everyday activities such as stair climbing,
  walking, maintaining balance and getting out of a
  chair, bathtub or car.