Movement Baseline Assessment

Evaluate your current activity level, strength, mobility, and movement patterns.

## 📖 The Story

Two Approaches to Movement

Meet Alex and Jordan—same age, similar jobs, completely different approaches to understanding their fitness.

Alex's Approach: The Avoider

Alex has always thought of themselves as "pretty active." They walk the dog most days and occasionally hit the gym. When a friend suggests taking a movement assessment, Alex brushes it off.

"I don't need numbers to tell me how fit I am. I feel fine. Besides, I'm afraid the results will just make me feel bad about myself."

Over the next year, Alex notices they're getting winded going upstairs. Their lower back hurts after sitting at their desk. They try a yoga class but can't keep up and feel embarrassed. They assume "this is just getting older."

Without a baseline, Alex has no reference point. Are they declining? Improving? Should they focus on strength or cardio? They drift through different exercise trends without clear direction, never quite sure if what they're doing is working.

Jordan's Approach: The Measurer

Jordan takes the same assessment their friend recommended. The results are humbling: 52/100. Lower than expected.

But instead of feeling discouraged, Jordan sees something valuable: specific information.

Daily movement: 8/20 (sitting 9 hours daily)
Strength: 10/25 (no regular resistance training)
Plank: 2/10 (only 20 seconds)
Balance: 7/10 (actually pretty good)

Jordan now has a roadmap. They don't need to overhaul everything—just address the biggest gaps. They start with:

Walking 10 minutes after lunch (daily movement)
Two 20-minute strength sessions per week (basic squats, push-ups, planks)

Eight weeks later, Jordan re-assesses: 64/100. The improvement is concrete and motivating. Their plank went from 20 seconds to 45. Their daily steps increased from 3,500 to 7,000.

A year later: 78/100. Jordan isn't an athlete, but they're strong enough for life. They can play with their kids without pain. They carry groceries with ease. When their back starts feeling tight, they know it's time to focus on mobility again.

The Difference

Both Alex and Jordan started in similar places. But Jordan's willingness to measure created a clear path forward. They knew where they were weak, could track if their efforts were working, and adjusted based on data rather than guesswork.

The assessment didn't judge Jordan—it guided them.

What This Story Teaches

Avoiding assessment doesn't protect you from decline—it just makes it invisible.

When you measure your movement baseline:

You stop guessing and start knowing
You can focus efforts where they matter most
You catch decline before it becomes limiting
You have proof that your work is paying off
You stay motivated by seeing real progress

Your starting point doesn't matter. Your direction does.

Whether you score 40 or 80, you now have information. And information is the foundation of improvement.

## 🧠 The Science

The Science of Movement Assessment

Understanding why baseline assessment matters requires looking at what movement actually does for your body—and what happens when you don't measure it.

Why Baseline Matters

Movement isn't a single thing. It's a complex combination of different physical capabilities, each contributing to your overall health and function.

The Four Core Components of Movement Fitness:

Strength - Your muscles' ability to generate force
- Maintains muscle mass (which naturally declines 3-8% per decade after 30)
- Preserves bone density and prevents osteoporosis
- Supports metabolic health (muscle tissue is metabolically active)
- Enables functional activities (carrying, lifting, climbing)
Cardiovascular Endurance - Your heart and lungs' ability to deliver oxygen
- Strongest predictor of longevity (VO2 max correlates with lifespan)
- Reduces risk of heart disease, stroke, and metabolic disease
- Improves daily energy levels and resilience to stress
- Enhances recovery from any physical activity
Flexibility and Mobility - Your joints' range of motion and tissue extensibility
- Prevents compensatory movement patterns that lead to injury
- Maintains functional movement quality (bending, reaching, twisting)
- Reduces chronic pain, especially in back, hips, and shoulders
- Declines rapidly with sedentary behavior and age
Balance and Stability - Your body's ability to control position in space
- Critical predictor of fall risk (falls are leading cause of injury in older adults)
- Requires integration of vision, inner ear, and proprioception
- Reflects neuromuscular coordination and brain health
- Deteriorates quickly without specific practice

Why You Can't Improve What You Don't Measure:

Research consistently shows that people dramatically overestimate their activity levels. When asked, people report being "moderately active," but objective tracking reveals:

Actual steps are 30-40% lower than estimated
Sitting time is 2-3 hours more than perceived
Exercise frequency is overstated by about 50%
Intensity of activity is generally overestimated

This perception gap means you need objective assessment to know reality.

Functional Movement Screening

The physical tests in this assessment aren't random—they're validated measures of functional capacity:

Sit-to-Stand Test:

Predicts ability to perform daily activities independently
Correlates with hospitalization risk in older adults
Reflects leg strength, balance, and neuromuscular coordination
Validated across multiple age groups and populations

Plank Hold:

Measures core stability and trunk endurance
Predicts lower back pain risk (weak core = higher risk)
Correlates with overall muscular endurance
Reflects postural control during sustained effort

Toe Touch Test:

Assesses posterior chain flexibility (hamstrings, lower back)
Indicates compensatory movement patterns
Predicts injury risk in dynamic activities
Reflects habitual movement quality

Single-Leg Balance:

Strongest predictor of fall risk (especially over age 60)
Requires brain-body integration (proprioception)
Reflects ankle and hip stability
Declines rapidly without practice, improves quickly with training

Progress Tracking and the Power of Baselines

The scientific principle here is simple but powerful: measurement enables improvement.

How baselines enable progress:

Identifies specific deficits - Instead of vague "I should exercise more," you know exactly what's weak (e.g., "My core strength is poor, scoring only 2/10 on plank")
Prevents wasted effort - If your flexibility is already good but strength is poor, you can stop doing extra yoga and start lifting weights
Motivates through proof - Seeing your plank go from 20 seconds to 60 seconds is concrete evidence your training works
Catches decline early - A score dropping from 75 to 65 over six months signals something's wrong before you're functionally limited
Guides appropriate progression - You know when to increase intensity (scores plateauing) vs. when to maintain (scores stable and high)

Research on Assessment-Guided Training:

Studies comparing "self-guided" exercise to "assessment-guided" training consistently show:

2-3x greater improvement in weak areas when training is guided by baseline testing
Better long-term adherence (people stay motivated by visible progress)
More balanced fitness development (vs. only training what you're already good at)
Reduced injury rates (addressing weaknesses prevents compensatory patterns)

The Bottom Line:

Your body is a complex system with multiple components that all contribute to health and function. Without measuring each component, you're flying blind—relying on perception, which is notoriously inaccurate.

A movement baseline gives you:

Truth: Objective data on current state
Direction: Clear areas needing attention
Feedback: Proof that your efforts work
Motivation: Concrete progress to celebrate

The assessment isn't about judgment. It's about information—the foundation of improvement.

🧠 Science

Why Movement Assessment Matters

The Foundation of Health

Movement is not just exercise—it's the foundation of human health. Your body was designed to move, and regular physical activity influences nearly every system in your body.

Key Scientific Findings:

Longevity & Disease Prevention
- Regular movement reduces all-cause mortality by 30-40%
- Decreases risk of heart disease, diabetes, and certain cancers
- Stronger predictor of health than body weight alone
Brain Health
- Exercise increases BDNF (brain-derived neurotrophic factor)
- Improves memory, focus, and cognitive function
- Reduces dementia risk by up to 30%
Metabolic Function
- Improves insulin sensitivity and glucose regulation
- Increases mitochondrial density and function
- Enhances fat oxidation and metabolic flexibility
Musculoskeletal Health
- Maintains bone density and muscle mass
- Supports joint health and mobility
- Prevents age-related functional decline

Why Baseline Assessment?

You can't improve what you don't measure. A movement baseline:

Identifies current strengths and weaknesses
Predicts future health risks
Tracks progress over time
Motivates behavior change

The Four Pillars of Movement:

Pillar	Why It Matters	What Happens Without It
Daily Activity	Metabolic health, energy expenditure	Metabolic dysfunction, weight gain
Strength	Functional capacity, bone density	Sarcopenia, frailty, falls
Cardiovascular	Heart health, endurance	Poor aerobic capacity, disease risk
Mobility	Range of motion, injury prevention	Stiffness, pain, movement limitations

🚶 Journey

Timeline of Movement Assessment Process

Your Assessment Journey

Understanding the process helps you prepare mentally and physically for this assessment.

Before Assessment (2-3 days)

Read through instructions
Prepare comfortable clothing
Ensure you have a timer
Choose a time when you feel typical (not sick or exhausted)
Clear space for physical tests

Day of Assessment

Phase 1: Preparation (5 minutes)
├─ Read all instructions
├─ Warm up lightly (optional walk)
└─ Get timer and recording materials ready

Phase 2: Questionnaire (5 minutes)
├─ Answer 12 questions honestly
├─ Think about typical behavior, not best-case
└─ Record scores for each section

Phase 3: Physical Tests (5-10 minutes)
├─ Test 1: Sit-to-Stand (30 seconds)
├─ Rest (1-2 minutes)
├─ Test 2: Plank Hold (until failure)
├─ Rest (1-2 minutes)
├─ Test 3: Toe Touch (single attempt)
├─ Rest (1 minute)
└─ Test 4: Single-Leg Balance (both sides)

Phase 4: Scoring (5 minutes)
├─ Calculate total score
├─ Review score interpretation
└─ Identify weakest components

After Assessment

Record your total score and date
Identify 1-2 priority areas for improvement
Create action plan based on results
Schedule re-assessment in 4-8 weeks

Re-Assessment Timeline

When	Purpose
4 weeks	After starting new routine—verify you're on track
8-12 weeks	Track meaningful progress
Quarterly	Monitor long-term trends
Annually	Major check-in, adjust goals

📖 Instructions

How to Take This Assessment

Time Required: 10 minutes

This Assessment Has Two Parts:

Questionnaire (5 min) - Answer questions about your habits
Physical Tests (5 min) - Simple movement tests you can do at home

Before You Begin:

Wear comfortable clothing for physical tests
Have a timer available
Answer honestly about typical behavior
Physical tests should be done when you feel normal (not exhausted or sick)

Scoring:

Maximum possible: 100 points
Questionnaire: 60 points
Physical tests: 40 points

📋 Part 1: Questionnaire (60 points)

Answer These 12 Questions

Section A: Daily Movement (20 points)

Q1. How many steps do you typically take per day?

10,000+ (5 points)
7,500-10,000 (4 points)
5,000-7,500 (2 points)
Less than 5,000 (0 points)

Q2. How much time do you spend sitting each day?

Less than 4 hours (5 points)
4-6 hours (3 points)
6-8 hours (1 point)
More than 8 hours (0 points)

Q3. Do you take movement breaks during prolonged sitting?

Yes, every 30-60 minutes (5 points)
Sometimes, every 1-2 hours (3 points)
Rarely (1 point)
Never—sit for hours at a time (0 points)

Q4. How often do you walk for transportation or errands?

Daily (5 points)
Several times per week (3 points)
Occasionally (1 point)
Rarely or never (0 points)

Section B: Structured Exercise (25 points)

Q5. How many days per week do you do strength/resistance training?

3+ days (5 points)
2 days (4 points)
1 day (2 points)
None (0 points)

Q6. How many minutes of moderate cardio (brisk walking, cycling) per week?

150+ minutes (5 points)
90-150 minutes (4 points)
45-90 minutes (2 points)
Less than 45 minutes (0 points)

Q7. How many minutes of vigorous cardio (running, HIIT) per week?

75+ minutes (5 points)
45-75 minutes (4 points)
15-45 minutes (2 points)
None (0 points)
(Note: Moderate counts double—don't double-count if Q6 is high)

Q8. Do you include flexibility/mobility work in your routine?

Yes, 2-3+ times per week (5 points)
Yes, about weekly (3 points)
Occasionally (1 point)
Never (0 points)

Q9. Do you include balance training in your routine?

Yes, regularly (5 points)
Sometimes (3 points)
Rarely (1 point)
Never (0 points)

Section C: Movement Quality (15 points)

Q10. Do you experience pain during daily movements? (Getting up, walking, bending, reaching)

No pain (5 points)
Occasional minor discomfort (3 points)
Frequent pain or limitations (1 point)
Daily pain affecting function (0 points)

Q11. How is your posture during daily activities?

Generally good, aware of it (5 points)
Okay but could be better (3 points)
Poor—often slouching (1 point)
Very poor—causes pain (0 points)

Q12. How confident are you in your physical abilities? (Carrying groceries, climbing stairs, playing with kids/pets)

Very confident—can do anything (5 points)
Mostly confident (3 points)
Some limitations (1 point)
Significant limitations (0 points)

📋 Part 2: Physical Tests (40 points)

Complete These 4 Tests

Test 1: Sit-to-Stand (Balance & Leg Strength)

Instructions:

Sit on a chair (standard height, no arms)
Cross your arms over your chest
Stand up and sit down as many times as you can in 30 seconds
Count full cycles (up AND down = 1)

Scoring:

Men under 50 / Women under 50:
- 17+ reps (10 points)
- 14-16 reps (7 points)
- 11-13 reps (4 points)
- <11 reps (1 point)
Men 50-70 / Women 50-70:
- 15+ reps (10 points)
- 12-14 reps (7 points)
- 9-11 reps (4 points)
- <9 reps (1 point)
Men 70+ / Women 70+:
- 12+ reps (10 points)
- 9-11 reps (7 points)
- 6-8 reps (4 points)
- <6 reps (1 point)

Your Score: ___/10

Test 2: Plank Hold (Core Stability)

Instructions:

Get into a forearm plank position
Hold as long as you can with good form
Stop when your hips sag or rise significantly
Time yourself

Scoring:

90+ seconds (10 points)
60-90 seconds (8 points)
30-60 seconds (5 points)
15-30 seconds (2 points)
<15 seconds (0 points)

Your Score: ___/10

Test 3: Touch Your Toes (Flexibility)

Instructions:

Stand with feet together
Keeping legs straight, bend forward and reach for toes
Note how far you can reach

Scoring:

Palms flat on floor (10 points)
Fingertips touch floor (8 points)
Fingertips touch toes (5 points)
Fingertips reach ankles (2 points)
Can't reach past knees (0 points)

Your Score: ___/10

Test 4: Single-Leg Balance (Balance)

Instructions:

Stand on one leg
Lift other foot off ground (can touch ankle to calf)
Arms can be out for balance
Time how long you can hold without touching down
Do both sides, use average

Scoring:

Under 50:
- 45+ seconds (10 points)
- 30-45 seconds (7 points)
- 15-30 seconds (4 points)
- <15 seconds (1 point)
50-70:
- 30+ seconds (10 points)
- 20-30 seconds (7 points)
- 10-20 seconds (4 points)
- <10 seconds (1 point)
70+:
- 20+ seconds (10 points)
- 10-20 seconds (7 points)
- 5-10 seconds (4 points)
- <5 seconds (1 point)

Your Score: ___/10

👀 Signs & Signals

What Your Results Indicate

Understanding Your Scores

Your movement baseline reveals important signals about your current and future health.

High Daily Movement Score (15-20 points)

Signal: Active lifestyle, good NEAT (non-exercise activity thermogenesis)
Indicates: Lower metabolic disease risk, better energy balance
Future outlook: Strong foundation for health

Low Daily Movement Score (<10 points)

Signal: Sedentary lifestyle
Indicates: Increased risk for metabolic syndrome, weight gain
Warning signs: Low energy, difficulty maintaining weight
Action needed: Priority area—start with more daily movement

High Structured Exercise Score (20-25 points)

Signal: Intentional training habits established
Indicates: Good cardiorespiratory fitness, maintained muscle mass
Future outlook: Reduced chronic disease risk

Low Structured Exercise Score (<10 points)

Signal: No regular training
Indicates: Likely declining fitness, muscle loss (especially if over 30)
Warning signs: Getting winded easily, difficulty with physical tasks
Action needed: Begin basic strength and cardio routine

Movement Quality Issues (Pain, Poor Posture, Low Confidence)

Signal: Compensation patterns, weakness, or injury
Indicates: Increased injury risk, accelerated decline
Warning signs: Daily pain, avoiding certain movements
Action needed: May need professional assessment (PT, chiropractor)

Physical Test Interpretations

Sit-to-Stand Test

What it reveals: Leg strength, balance, functional capacity
Strong performance: Good for daily activities (stairs, getting up)
Weak performance: Fall risk, difficulty with daily tasks
Aging signal: Below-average scores predict hospitalization risk in older adults

Plank Hold

What it reveals: Core stability, trunk strength
Strong performance: Better posture, lower back protection
Weak performance: Back pain risk, poor posture
Health signal: Core strength correlates with overall fitness

Toe Touch

What it reveals: Hamstring and lower back flexibility
Strong performance: Better movement quality, lower injury risk
Weak performance: Tight posterior chain, compensatory movement
Aging signal: Flexibility declines faster with inactivity

Single-Leg Balance

What it reveals: Proprioception, ankle/hip stability
Strong performance: Lower fall risk, better movement control
Weak performance: High fall risk (especially in older adults)
Brain signal: Balance requires brain-body coordination

Pattern Recognition

Strength without Mobility

You score high on strength tests but can't touch toes
Common in: Lifters who skip stretching
Risk: Injury, limited range of motion
Fix: Add daily mobility work

Mobility without Strength

You're flexible but struggle with plank or sit-to-stand
Common in: Yoga practitioners who don't strength train
Risk: Joint instability, injury
Fix: Add resistance training

Good Tests, Low Activity

Physical tests are good but daily movement is low
Common in: People who exercise but sit all day
Risk: "Active couch potato" syndrome
Fix: Increase daily movement, hourly breaks

High Activity, Poor Tests

You're active but tests reveal weakness
Common in: Walkers who don't strength train
Risk: Limited by specific deficits
Fix: Address weak areas with targeted training

📊 Scoring

Calculate Your Score

Add Up Your Points

Section	Your Score	Maximum
Part 1: Questionnaire
A: Daily Movement	___	20
B: Structured Exercise	___	25
C: Movement Quality	___	15
Part 2: Physical Tests
Sit-to-Stand	___	10
Plank Hold	___	10
Toe Touch	___	10
Single-Leg Balance	___	10
TOTAL	___	100

Interpret Your Score

Score	Category	What It Means
85-100	Excellent	Strong movement foundation. Maintain and optimize.
70-84	Good	Solid base with areas for improvement.
55-69	Needs Attention	Movement gaps affecting health/function.
40-54	Concerning	Significant limitations. Priority area.
Below 40	Critical	Movement is severely limited. Start gently.

Component Analysis

Component	Low Score Means
Daily Movement (A)	Sedentary lifestyle
Structured Exercise (B)	No intentional training
Movement Quality (C)	Pain or limitations
Sit-to-Stand	Leg strength deficit
Plank	Core weakness
Toe Touch	Flexibility issue
Balance	Balance/stability deficit

📸 What It Looks Like

Example Assessment Results

Sample Profiles

Understanding real-world examples helps you contextualize your own results.

Example 1: The Desk Worker

Profile: Sarah, 35, Software Engineer
Daily Sitting: 8+ hours
Exercise: Occasional yoga

Scores:
├─ Daily Movement: 6/20 (3,000 steps/day)
├─ Structured Exercise: 8/25 (yoga 1x/week)
├─ Movement Quality: 11/15 (no pain, poor posture)
├─ Sit-to-Stand: 7/10 (14 reps)
├─ Plank: 8/10 (75 seconds)
├─ Toe Touch: 8/10 (fingertips to floor)
└─ Balance: 7/10 (35 seconds)

TOTAL: 55/100 (Needs Attention)

Analysis:
- Strong: Flexibility and core from yoga
- Weak: Daily movement severely limited
- Pattern: "Active couch potato" - exercises but sits all day
- Priority: Increase daily steps, hourly movement breaks

Example 2: The Weekend Warrior

Profile: Mike, 42, Sales Manager
Daily Activity: Moderate walking
Exercise: Basketball on weekends

Scores:
├─ Daily Movement: 14/20 (8,000 steps)
├─ Structured Exercise: 10/25 (basketball 2x/week)
├─ Movement Quality: 9/15 (knee pain sometimes)
├─ Sit-to-Stand: 4/10 (11 reps)
├─ Plank: 2/10 (20 seconds)
├─ Toe Touch: 2/10 (reaches shins)
└─ Balance: 4/10 (18 seconds)

TOTAL: 45/100 (Concerning)

Analysis:
- Strong: Daily activity is good
- Weak: No strength training, poor core, limited mobility
- Pattern: Sport-focused but lacks foundation
- Risk: Knee pain from weakness, injury risk
- Priority: Add strength training 2x/week, daily mobility

Example 3: The Dedicated Trainee

Profile: Lisa, 28, Teacher
Daily Activity: Walks to work
Exercise: Gym 4x/week (strength + cardio)

Scores:
├─ Daily Movement: 18/20 (10,000+ steps)
├─ Structured Exercise: 23/25 (strength 3x, cardio 150 min)
├─ Movement Quality: 15/15 (excellent)
├─ Sit-to-Stand: 10/10 (19 reps)
├─ Plank: 10/10 (2 minutes)
├─ Toe Touch: 5/10 (touches toes barely)
└─ Balance: 10/10 (60 seconds)

TOTAL: 91/100 (Excellent)

Analysis:
- Strong: Everything except flexibility
- Weak: Hamstring tightness
- Pattern: Lifter who skips stretching
- Priority: Add 10 min daily stretching routine

Example 4: The Active Retiree

Profile: Robert, 68, Retired
Daily Activity: Daily walks, gardening
Exercise: Light weights 2x/week

Scores:
├─ Daily Movement: 16/20 (9,000 steps)
├─ Structured Exercise: 15/25 (strength 2x, walking)
├─ Movement Quality: 13/15 (minor stiffness)
├─ Sit-to-Stand: 7/10 (10 reps - age 70+ scale)
├─ Plank: 5/10 (45 seconds)
├─ Toe Touch: 5/10 (touches toes)
└─ Balance: 4/10 (8 seconds - age 70+ scale)

TOTAL: 65/100 (Needs Attention)

Analysis:
- Strong: Daily activity excellent for age
- Weak: Balance is concerning (fall risk)
- Pattern: Active but balance declining
- Priority: Add balance training daily, progress strength work
- Note: Balance score is biggest concern for fall prevention

Score Distribution

What's typical for different populations:

Population	Average Score	Common Pattern
Sedentary office workers	40-55	Low daily movement, no strength
Casual exercisers	55-70	Good intentions, inconsistent
Regular gym-goers	70-85	Strong but may lack balance/mobility
Athletes/Trainers	85-100	Well-rounded fitness
Older adults (60+)	50-65	Activity varies, balance often weak

🎯 Next Steps Based on Score

What to Do With Your Results

85-100: Excellent
70-84: Good
55-69: Needs Attention
Below 55: Critical

Strong Movement Foundation

What's Working:

Good activity levels
Strength and mobility present
Movement is a strength

Continue By:

Maintaining current practices
Setting specific performance goals
Adding variety to prevent plateaus

Opportunities:

Focus on specific goals (strength, endurance, sport)
Help others get moving
Consider new challenges

🚀 Getting Started

How to Begin Assessing

Quick Start Guide

Ready to take your movement baseline? Here's exactly what to do.

Step 1: Prepare (5 minutes)

Gather what you need:

Timer (phone stopwatch works)
Paper and pen to record scores
Comfortable clothing
Standard chair (no arms, normal height)
Clear floor space (6x6 feet minimum)

Step 2: Choose Your Time

Best times to assess:

Mid-morning or afternoon (not first thing in morning)
When you feel "normal" (not sick, exhausted, or unusually energized)
Not immediately after eating
Not after intense exercise (wait 24 hours)

Avoid assessing if:

You're currently injured or in pain
You're sick or recovering from illness
You're extremely fatigued
You've just eaten a large meal

Step 3: Do the Questionnaire First

Why first?

Gets your brain engaged
Doesn't require physical effort
Establishes baseline before physical tests

Tips for honest answers:

Think about typical behavior, not ideal behavior
Average over last 2-4 weeks
If "it depends," choose the more common scenario
Don't overthink—first instinct is usually accurate

Step 4: Rest Before Physical Tests

Take a 2-3 minute break:

Walk around lightly
Shake out arms and legs
Take a few deep breaths
Review test instructions

Step 5: Complete Physical Tests in Order

Why this order matters:

Sit-to-Stand - Explosive, do first while fresh
Plank - Core endurance, fatiguing but not leg-intensive
Toe Touch - Static stretch, low fatigue
Balance - Requires focus, do last when calm

Rest periods:

1-2 minutes between tests
Longer if needed (you're assessing baseline, not fitness)
Walk around, don't sit immediately

Step 6: Record Everything

Write down:

Date of assessment
Time of day
Each individual score
Total score
Any notes (pain, difficulty, observations)

Step 7: Analyze Results

Look at:

Total score and category
Weakest component (lowest section score)
Weakest physical test
Any pain or limitations noted

Common First-Time Mistakes

Mistake	Why It's Wrong	Do This Instead
Rushing through tests	Inaccurate results	Take full rest periods
Being too generous	Overestimated baseline	Be ruthlessly honest
Comparing to others	Everyone starts somewhere	Compare to yourself only
Skipping tests that are hard	Missing important data	Do all tests, record what you can
Testing when tired/sick	Doesn't show true baseline	Wait until you feel normal

What If I Can't Complete a Test?

If you can't do a physical test at all:

Record it as 0 points
Note why (pain, can't get into position, etc.)
This is valuable information
Don't be discouraged—it shows where to start

If a test causes pain:

Stop immediately
Record what happened
Consider professional evaluation
You can still complete other tests

If you're not sure about test form:

Watch online videos of these common tests
Do your best approximation
Consistency matters more than perfect form
Re-assess with same form in future

After Your First Assessment

Within 24 hours:

Review your results
Identify 1-2 priority areas
Create simple action plan
Schedule your first improvement session

Don't try to fix everything at once. Pick the lowest-scoring area and start there.

## 🔧 Improving Each Component

Daily Movement

Current Level	Next Step
<5,000 steps	Add 10-min walks, twice daily
5,000-7,500 steps	Walk after meals
7,500-10,000 steps	Add one longer walk weekly
Too much sitting	Set hourly movement alarm

Structured Exercise

Gap	Solution
No strength training	Start with bodyweight 2x/week
No cardio	Add 30-min walks, 3x/week
No mobility	10-min routine, daily
No balance	Single-leg work in strength training

Physical Test Improvement

Test	How to Improve
Sit-to-Stand	Squats, leg press, step-ups
Plank	Start with modified, build duration
Toe Touch	Daily hamstring stretches, hip hinges
Balance	Single-leg stands, progress to eyes closed

## 🔧 Troubleshooting

Common Movement Assessment Problems

Taking a movement assessment can bring up concerns, questions, and challenges. Here are solutions to the most common issues people face.

"I'm embarrassed by my results"

The problem: You scored lower than expected and feel ashamed or discouraged.

Why this happens:

You're comparing yourself to an imagined ideal rather than reality
You've internalized societal pressure about fitness
You overestimated your activity level (extremely common)
You're confusing your starting point with your destination

The solution:

First, understand this: Your score is data, not judgment.

The number doesn't define your worth. It shows where you are right now—which is exactly what you need to know to improve.

Consider this perspective shift:

A score of 45 isn't "bad"—it's information that tells you where to focus
Would you rather score 45 and know it, or think you're at 70 while actually declining?
Every person who scores 85+ started somewhere lower
The only "bad" score is one you never take because you stay blind to reality

Practical reframe: Instead of "I only scored 52," try "I scored 52, which means I have clear areas to improve. In 8 weeks, I could be at 65."

Your starting point doesn't matter. Your trajectory does.

Remember Jordan from the story section? They started at 52/100 and felt humbled—but they used that information to build a plan. A year later, they were at 78 and felt stronger than they had in years.

Action step: Write down your score and today's date. In 8 weeks, you'll re-assess. Your only job is to be higher than today. That's it.

"I can't do some of the tests"

The problem: One or more physical tests are impossible for you to complete, or you can only do modified versions.

Common scenarios:

Can't get down to the floor for plank
Can't hold plank position at all
Can't touch below knees on flexibility test
Can't balance on one leg for even 5 seconds
Physical limitations (injury, disability, chronic condition)

The solution:

First: This is still valuable information. The fact that you can't do a test tells you exactly where you need to start.

For each test, here are modifications:

Plank alternatives:

Wall plank: Hands on wall, body at angle—hold as long as possible
Elevated plank: Hands on counter or sturdy table
Kneeling plank: Start on hands and knees
Score it: Track whatever version you CAN do, even if it's wall plank for 15 seconds

Sit-to-Stand alternatives:

Use chair with arms for assistance
Use higher chair (easier to stand from)
Count only what you can do in 30 seconds, even if it's just 3 reps
Score it: Record actual number, note modification used

Toe Touch alternatives:

Seated toe reach: Sit with legs extended, reach toward toes
Standing reach: Just note how far you can reach (knees, shins, ankles)
Score it: Use the scoring guide but note if you're seated

Balance alternatives:

Hold onto chair lightly with fingertips
Stand on one leg near wall (don't touch unless needed)
Progress: fingertips → one finger → no support
Score it: Track with support, note "with fingertip support"

The key principle: Meet yourself where you are.

If you can only do modified versions, that's your baseline. Track the modification. As you improve, you can progress to standard versions.

What if you physically cannot do a test at all?

Record it as 0 points or N/A
Note the reason (injury, limitation, pain)
Focus on the tests you CAN complete
Consider whether this test is even relevant for you (someone with permanent balance issues might skip balance test)

Remember: The assessment serves you. If a test isn't safe or possible, it's okay to adapt or skip it. The value is in tracking progress over time, not in perfect test completion.

"My results are inconsistent"

The problem: You took the assessment twice and got very different results, making you question the reliability.

Common causes:

Different time of day (morning stiffness vs. afternoon looseness)
Different energy levels (well-rested vs. fatigued)
Different recent activity (assessed after rest day vs. after hard workout)
Inconsistent test execution (different plank form, different counting method)
Real fluctuations (you were sore, hungry, stressed)

The solution:

Standardize your testing conditions:

Timing:

Test at the same time of day (mid-morning or mid-afternoon is best)
24-48 hours after last hard workout
Not first thing in morning (too stiff) or late evening (too fatigued)
Same day of week if possible

Physical state:

Not hungry or overly full
Well-hydrated
Not sore from recent workout
Normal energy levels (not sick, not exhausted)
After light warm-up if that's what you did before

Test execution:

Use same test order every time
Same rest periods between tests
Same definitions of "completion" (e.g., plank ends when hips sag)
Same equipment (same chair, same floor surface)

Recording:

Write detailed notes first time (e.g., "plank ended when lower back felt strain")
Use those same criteria every time
Video yourself if helpful for consistency

Expected variation:

Even with perfect standardization, some variation is normal:

Plank: ±5-10 seconds is normal day-to-day variation
Sit-to-stand: ±1-2 reps is normal
Balance: Can vary significantly based on focus/distraction
Flexibility: More variation in morning vs. evening

What matters: Overall trends, not single data points.

If your scores are:

Week 1: 55
Week 4: 58
Week 8: 62

That's a clear upward trend, even if Week 5 dipped to 54 because you tested while tired.

Action step: Create a testing protocol document. Write down:

Time of day you'll test
Day of week
How many hours after eating
Rest periods between tests
Exact test definitions

Use this same protocol every time you re-assess.

"I don't know what my scores mean"

The problem: You have numbers, but you're not sure if they're good, bad, or what to do about them.

Common confusion:

"Is 67/100 good or bad?"
"My plank is 8/10 but my flexibility is 2/10—what does that mean?"
"I scored 55 total but don't know where to start"

The solution:

Understanding total scores:

Your Score	What It Means	Reality Check
85-100	Excellent movement foundation	Top 20% of population, maintain this
70-84	Good overall, some gaps	Above average, just need to round out weak areas
55-69	Needs attention	Below minimum for optimal health, but very fixable
40-54	Significant gaps	Common for sedentary people, need consistent work
Below 40	Movement severely limited	Typical for inactive adults, start gently and build

Understanding component scores:

Look at your score breakdown to identify patterns:

Pattern 1: Low daily movement, good exercise

Example: Daily movement 8/20, but exercise 20/25, physical tests 30/40
Meaning: You work out but sit too much ("active couch potato")
Fix: Increase daily steps, hourly movement breaks

Pattern 2: Active but weak

Example: Daily movement 18/20, but strength tests 10/40
Meaning: You move a lot but lack structured strength training
Fix: Add 2x/week resistance training

Pattern 3: Strong but immobile

Example: Strength tests 25/30, but flexibility 2/10
Meaning: You lift but never stretch
Fix: Add daily mobility work, 10 minutes

Pattern 4: Unbalanced development

Example: Plank 10/10, but balance 2/10
Meaning: You've trained some areas but neglected others
Fix: Address the lowest-scoring physical test specifically

How to interpret physical test scores:

Test Score	What It Means
8-10/10	Strength in this area, maintain it
5-7/10	Adequate but could improve
2-4/10	Weak area, priority for training
0-1/10	Significant deficit, start with basics

Decision framework: What to work on first

Use this priority order:

Safety issues first: If balance is very low (especially if you're older), this is priority #1 for fall prevention
Daily movement if below 10/20: This affects overall health more than you realize
Lowest physical test score: This is your weakest link—address it
Missing exercise component: If you do zero strength training or zero cardio, add it

Practical example:

Say your scores are:

Daily movement: 12/20
Structured exercise: 8/25
Movement quality: 11/15
Sit-to-stand: 4/10
Plank: 6/10
Flexibility: 8/10
Balance: 6/10
Total: 55/100

Analysis:

Biggest gap: Sit-to-stand (leg strength)
Secondary gap: Structured exercise frequency
Strengths: Flexibility is actually good

Action plan:

Add 2x/week leg-focused strength training (squats, lunges, step-ups)
Increase daily movement by 2,000 steps (add one 20-min walk)
Re-assess in 6 weeks

That's it. Two changes. Focus on the biggest gaps.

Action step: Look at your score breakdown. Identify your single lowest score. That's your starting point. Everything else can wait.

## 🤖 For Mo

AI Coach Guidance

Score-Based Recommendations:

Score Range	Primary Guidance
85-100	"Your movement is excellent. Let's discuss specific goals or maintaining this long-term."
70-84	"Good movement base. Let's look at what could be stronger—strength, cardio, or mobility?"
55-69	"Movement needs attention. Let's start with daily activity and build from there."
<55	"Let's start gently. Walking daily is the first step. What feels manageable?"

Physical Test Discussion:

Low Sit-to-Stand → Discuss leg strength
Low Plank → Discuss core training
Low Flexibility → Discuss mobility work
Low Balance → Discuss stability (especially if older)

Follow-Up Questions:

"What does a typical day of movement look like for you?"
"Have you done structured exercise before?"
"Is there anything that prevents you from being more active?"

Red Flags:

Pain preventing movement → Recommend professional evaluation
Significant balance issues (older adults) → Fall risk
Dramatic discrepancy between perceived and actual fitness

❓ Common Questions

Frequently Asked Questions About Movement Assessment

Q1: How often should I re-assess my movement baseline?

Short answer: Every 4-12 weeks, depending on your situation.

Detailed guidance:

Starting a new routine: Re-assess after 4 weeks to verify you're on track
Active improvement phase: Every 6-8 weeks to track progress
Maintenance phase: Quarterly (every 3 months)
Annual check-in: At minimum, assess yearly to catch decline

Why these intervals?

Too frequent (<4 weeks): Not enough time for meaningful change
Too infrequent (>3 months): You might not catch problems early

Q2: My physical tests are good but my daily movement is low. Is that okay?

Short answer: No—you're an "active couch potato."

What this means: You exercise intentionally but are sedentary the rest of the day. Research shows this pattern still carries health risks:

Increased metabolic disease risk
Poor glucose regulation
Cardiovascular risks persist

The fix:

Keep your exercise routine
Add hourly movement breaks
Increase daily steps to 7,500-10,000
Stand more throughout the day

Think of it this way: You can't out-exercise a sedentary lifestyle. Both daily movement AND exercise are needed.

Q3: I have pain during some tests. Should I still do them?

Short answer: Mild discomfort is okay, but sharp pain means stop.

Guidelines:

Muscle burn/fatigue: Normal, continue
Mild stiffness/stretch sensation: Normal, continue
Sharp pain: Stop immediately
Pain that persists after test: Don't repeat that test

What to do about pain:

Note which test caused pain
Note the type and location
Skip that test for now (record as 0 or N/A)
Complete other tests if possible
Consider seeing a professional (PT, doctor)

Red flags requiring professional evaluation:

Pain that shoots down arms or legs
Pain that gets worse with rest
Pain accompanied by numbness or weakness
Joint pain with swelling

Q4: My score is much lower than I expected. What now?

Short answer: You just gained valuable information—now you know where you are.

Common reactions:

"I thought I was more active than this" → Common self-perception bias
"These tests are too hard" → Tests are age-normed; low scores indicate real deficits
"I don't have time to improve" → You have time for what you prioritize

What to do:

Accept the data: Your score is information, not judgment
Identify ONE priority: Don't try to fix everything
Start small: Even 10 minutes daily makes a difference
Re-assess in 6-8 weeks: Track your improvement

Reality check: Most people overestimate their activity level. This assessment shows objective reality.

Q5: Can I improve my score without going to a gym?

Short answer: Absolutely. Most people can reach 70-80+ without a gym.

No-gym strategies:

For Daily Movement:

Walk more (to errands, after meals, during calls)
Take stairs
Stand while working
Active hobbies (gardening, cleaning)

For Strength:

Bodyweight exercises (push-ups, squats, planks)
Resistance bands
Household items as weights
Playground/park equipment

For Cardio:

Walking (can progress to hills, speed)
Running/jogging
Cycling
Jump rope
Dancing

For Mobility:

YouTube yoga/stretching videos
Daily stretching routine
Movement-based practices (tai chi)

When gym helps:

Scores below 40 (might need guidance)
Targeting 85+ (optimization requires equipment)
Motivation from group setting
Professional coaching desired

Q6: I'm over 60 and scored low. Is it too late to improve?

Short answer: No—movement improvement is possible at any age.

The evidence:

Strength training shows benefits into 90s
Balance training reduces fall risk significantly
Mobility improvements happen quickly
Functional capacity can improve dramatically

Age-specific considerations:

Start more conservatively:

Progress slower than younger people
Focus on consistency over intensity
Prioritize balance and fall prevention
Listen to your body more carefully

Special priorities for older adults:

Balance training (daily)—prevents falls
Leg strength (2-3x/week)—maintains independence
Daily walking—cardiovascular health
Mobility work—maintains range of motion

Success stories: Many people improve scores by 15-25 points in 8-12 weeks, regardless of age. The key is consistency and proper progression.

When to get help:

If balance is very poor (fall risk)
If you have multiple health conditions
If you're completely sedentary and unsure where to start
Consider working with a physical therapist or qualified trainer

✅ Quick Reference

Summary Table of Movement Assessments

Assessment Components at a Glance

Component	What It Measures	Max Points	Quick Action if Low
Daily Movement	Steps, sitting time, breaks	20	Add 2x 10-min walks daily
Structured Exercise	Strength, cardio, flexibility frequency	25	Start 2x/week basic routine
Movement Quality	Pain, posture, confidence	15	Address pain, improve posture awareness
Sit-to-Stand	Leg strength, functional capacity	10	Practice bodyweight squats
Plank Hold	Core stability, trunk strength	10	Start with modified plank
Toe Touch	Flexibility, hamstring length	10	Daily hamstring stretches
Single-Leg Balance	Stability, proprioception	10	Practice single-leg stands

Score Interpretation Quick Guide

Score	Category	Priority Action	Time to Improve
85-100	Excellent	Maintain, optimize specific areas	N/A
70-84	Good	Add missing component	4-8 weeks
55-69	Needs Attention	Increase daily movement + 2x/week exercise	8-12 weeks
40-54	Concerning	Start walking daily, basic strength	12-16 weeks
<40	Critical	10 min daily movement, professional guidance	16+ weeks

Minimum Movement Standards

For basic health, you should meet these minimums:

Category	Minimum Standard	What This Looks Like
Daily Steps	7,500+	3-4 short walks throughout day
Sitting Time	<8 hours	Hourly breaks, standing work
Strength Training	2x/week	20-30 min, major muscle groups
Cardio	150 min/week moderate OR 75 min/week vigorous	30 min, 5x/week or 25 min, 3x/week
Flexibility	2-3x/week	10 min stretching/yoga
Balance	2-3x/week	Single-leg exercises in routine

Physical Test Benchmarks

Target scores to aim for (age-adjusted):

Test	Good Target	Excellent Target	Elite
Sit-to-Stand (30s)	15 reps	18+ reps	20+ reps
Plank Hold	60 sec	90 sec	2+ min
Toe Touch	Fingertips to floor	Palms flat	Palms past toes
Balance	30 sec	45+ sec	60+ sec

Improvement Timeline Expectations

Realistic progress for different starting points:

Starting Score	8-Week Gain	12-Week Gain	Notes
Below 40	+10-15 points	+15-25 points	Fastest initial gains
40-55	+8-12 points	+12-20 points	Consistent progress
55-70	+5-10 points	+8-15 points	Filling specific gaps
70-85	+3-5 points	+5-10 points	Optimizing weak areas
85+	+0-3 points	+0-5 points	Fine-tuning, maintenance

Red Flags Requiring Professional Attention

Symptom	Possible Issue	Who to See
Pain during daily movement	Injury, dysfunction	Physical therapist
Severe balance deficit (older adult)	Fall risk, neurological	Doctor, PT
Can't complete any physical test	Severe deconditioning, health issue	Doctor
Pain that worsens with activity	Injury, chronic condition	Doctor, PT
Dramatic score drop from previous	Health change, injury	Doctor

💡 Key Takeaways

Your Next Step

Based on your score:

85-100: Set specific performance goals
70-84: Add the missing component (strength/cardio/mobility)
55-69: Start with daily walking + basic strength 2x/week
Below 55: Walk 10 minutes daily, stand more, build gradually

Remember: The best exercise is the one you'll actually do. Start where you are.

🔗 Connections

Movement Overview - Movement fundamentals
Strength Training - Build strength
Cardiovascular Training - Improve cardio
Mobility - Flexibility work
Back to Assessments - Other assessments

📚 Sources

Evidence-Tiered Citations

Tier 1: Meta-Analyses & Systematic Reviews

Physical Activity and Mortality

Warburton DE, Nicol CW, Bredin SS. "Health benefits of physical activity: the evidence." CMAJ. 2006;174(6):801-809.
- Evidence: Meta-analysis of 33 studies
- Finding: Regular physical activity reduces all-cause mortality by 30-40%
- Application: Foundation for movement assessment importance

Sedentary Behavior and Health Risks

Wilmot EG, Edwardson CL, Achana FA, et al. "Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis." Diabetologia. 2012;55(11):2895-2905.
- Evidence: Meta-analysis of 18 studies, 794,577 participants
- Finding: Sedentary time independently associated with disease risk
- Application: Why daily movement score matters separately from exercise

Exercise and Brain Health

Erickson KI, Hillman C, Stillman CM, et al. "Physical Activity, Cognition, and Brain Outcomes: A Review of the 2018 Physical Activity Guidelines." Med Sci Sports Exerc. 2019;51(6):1242-1251.
- Evidence: Systematic review
- Finding: Exercise improves cognitive function, reduces dementia risk by ~30%
- Application: Science section on brain health benefits

Resistance Training and Aging

Westcott WL. "Resistance training is medicine: effects of strength training on health." Curr Sports Med Rep. 2012;11(4):209-216.
- Evidence: Review of resistance training studies
- Finding: Strength training benefits extend into 90s
- Application: Age-related strength recommendations

Tier 2: Large Randomized Controlled Trials

Sit-to-Stand Test Validity

Jones CJ, Rikli RE, Beam WC. "A 30-s chair-stand test as a measure of lower body strength in community-residing older adults." Res Q Exerc Sport. 1999;70(2):113-119.
- Study type: Validation study, 7,183 participants
- Finding: 30-second sit-to-stand test valid predictor of functional capacity
- Application: Sit-to-stand test methodology and scoring

Plank Test Reliability

Schellenberg F, Taylor WR, Lorenzetti S. "Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats." BMC Sports Sci Med Rehabil. 2017;9:13.
- Study type: Biomechanical analysis
- Finding: Core stability predicts injury risk and performance
- Application: Plank test as core assessment

Balance Testing and Fall Risk

Vellas BJ, Wayne SJ, Romero LJ, Baumgartner RN, Garry PJ. "Fear of falling and restriction of mobility in elderly fallers." Age Ageing. 1997;26(3):189-193.
- Study type: Prospective cohort, 1,285 participants
- Finding: Single-leg balance time predicts fall risk
- Application: Balance test scoring and interpretation

Tier 3: Observational Studies & Guidelines

Physical Activity Guidelines

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. 2018.
- Source: Federal guidelines based on evidence review
- Recommendations: 150 min moderate or 75 min vigorous cardio + 2x strength
- Application: Structured exercise scoring criteria

Step Count Recommendations

Tudor-Locke C, Craig CL, Brown WJ, et al. "How many steps/day are enough? For adults." Int J Behav Nutr Phys Act. 2011;8:79.
- Study type: Review and consensus
- Finding: 7,500-10,000 steps/day for health benefits
- Application: Daily movement step count thresholds

Flexibility Assessment

Mayorga-Vega D, Merino-Marban R, Viciana J. "Criterion-Related Validity of Sit-and-Reach Tests for Estimating Hamstring and Lumbar Extensibility: a Meta-Analysis." J Sports Sci Med. 2014;13(1):1-14.
- Evidence: Meta-analysis of validity studies
- Finding: Toe-touch tests valid for hamstring flexibility
- Application: Flexibility test methodology

Active Couch Potato Syndrome

Owen N, Healy GN, Matthews CE, Dunstan DW. "Too much sitting: the population health science of sedentary behavior." Exerc Sport Sci Rev. 2010;38(3):105-113.
- Study type: Review
- Finding: Exercise doesn't fully offset prolonged sitting
- Application: Pattern recognition section

Tier 4: Expert Consensus & Clinical Practice

Age-Adjusted Norms

American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Wolters Kluwer; 2021.
- Source: Professional guidelines
- Content: Age-specific fitness testing norms
- Application: Age-adjusted scoring for physical tests

Functional Movement Assessment

Cook G, Burton L, Hoogenboom BJ, Voight M. "Functional movement screening: the use of fundamental movements as an assessment of function - part 1." Int J Sports Phys Ther. 2014;9(3):396-409.
- Study type: Clinical assessment framework
- Content: Movement quality assessment principles
- Application: Movement quality questionnaire design

NEAT and Metabolic Health

Levine JA. "Non-exercise activity thermogenesis (NEAT)." Best Pract Res Clin Endocrinol Metab. 2002;16(4):679-702.
- Study type: Review and original research
- Finding: Daily movement contributes significantly to energy expenditure
- Application: Daily movement component rationale

Assessment Methodology Sources

Test Selection Rationale The four physical tests were selected based on:

Validity: Proven to measure stated construct
Reliability: Consistent results on repeat testing
Practicality: Can be performed at home without equipment
Relevance: Predict health outcomes and functional capacity
Safety: Low injury risk when performed correctly

Scoring System Development Point allocations based on:

Public health guidelines (WHO, CDC, ACSM)
Epidemiological data on dose-response relationships
Clinical cutoffs for health risk
Population norms from validation studies

Evidence Quality Notes

What makes evidence "strong":

Large sample sizes (1,000+ participants)
Randomized controlled trial design
Meta-analyses combining multiple studies
Long-term follow-up (years, not weeks)
Replication across populations

Limitations acknowledged:

Self-reported activity has known bias
Physical tests are snapshots, not comprehensive
Individual variation is high
Tests don't capture all aspects of fitness
Scoring thresholds involve some clinical judgment

For Further Reading

Books:

"Exercised" by Daniel Lieberman (Harvard evolutionary biology of movement)
"Built to Move" by Kelly Starrett (functional movement assessment)
"Outlive" by Peter Attia (longevity-focused fitness framework)

Online Resources:

CDC Physical Activity Guidelines: cdc.gov/physicalactivity
ACSM Exercise is Medicine: exerciseismedicine.org
WHO Physical Activity Recommendations: who.int/health-topics/physical-activity

Two Approaches to Movement​

What This Story Teaches​

The Science of Movement Assessment​

🧠 Science​

The Foundation of Health​

🚶 Journey​

Your Assessment Journey​

📖 Instructions​

📋 Part 1: Questionnaire (60 points)​

Section A: Daily Movement (20 points)​

Section B: Structured Exercise (25 points)​

Section C: Movement Quality (15 points)​

📋 Part 2: Physical Tests (40 points)​

Test 1: Sit-to-Stand (Balance & Leg Strength)​

Test 2: Plank Hold (Core Stability)​

Test 3: Touch Your Toes (Flexibility)​

Test 4: Single-Leg Balance (Balance)​

👀 Signs & Signals​

Understanding Your Scores​

Physical Test Interpretations​

Pattern Recognition​

📊 Scoring​

Add Up Your Points​

Interpret Your Score​

Component Analysis​

📸 What It Looks Like​

Sample Profiles​

Score Distribution​

🎯 Next Steps Based on Score​

Strong Movement Foundation​

Solid Base​

Movement Gaps​

Movement is Limited​

🚀 Getting Started​

Quick Start Guide​

What If I Can't Complete a Test?​

After Your First Assessment​

Daily Movement​

Structured Exercise​

Physical Test Improvement​

Common Movement Assessment Problems​

AI Coach Guidance​

❓ Common Questions​

Q1: How often should I re-assess my movement baseline?​

Q2: My physical tests are good but my daily movement is low. Is that okay?​

Q3: I have pain during some tests. Should I still do them?​

Q4: My score is much lower than I expected. What now?​

Q5: Can I improve my score without going to a gym?​

Q6: I'm over 60 and scored low. Is it too late to improve?​

✅ Quick Reference​

Assessment Components at a Glance​

Score Interpretation Quick Guide​

Minimum Movement Standards​

Physical Test Benchmarks​

Improvement Timeline Expectations​

Red Flags Requiring Professional Attention​

💡 Key Takeaways​

🔗 Connections​

📚 Sources​

Tier 1: Meta-Analyses & Systematic Reviews​

Tier 2: Large Randomized Controlled Trials​

Tier 3: Observational Studies & Guidelines​

Tier 4: Expert Consensus & Clinical Practice​

Assessment Methodology Sources​

Evidence Quality Notes​

For Further Reading​

Two Approaches to Movement

What This Story Teaches

The Science of Movement Assessment

🧠 Science

The Foundation of Health

🚶 Journey

Your Assessment Journey

📖 Instructions

📋 Part 1: Questionnaire (60 points)

Section A: Daily Movement (20 points)

Section B: Structured Exercise (25 points)

Section C: Movement Quality (15 points)

📋 Part 2: Physical Tests (40 points)

Test 1: Sit-to-Stand (Balance & Leg Strength)

Test 2: Plank Hold (Core Stability)

Test 3: Touch Your Toes (Flexibility)

Test 4: Single-Leg Balance (Balance)

👀 Signs & Signals

Understanding Your Scores

Physical Test Interpretations

Pattern Recognition

📊 Scoring

Add Up Your Points

Interpret Your Score

Component Analysis

📸 What It Looks Like

Sample Profiles

Score Distribution

🎯 Next Steps Based on Score

Strong Movement Foundation

Solid Base

Movement Gaps

Movement is Limited

🚀 Getting Started

Quick Start Guide

What If I Can't Complete a Test?

After Your First Assessment

Daily Movement

Structured Exercise

Physical Test Improvement

Common Movement Assessment Problems

AI Coach Guidance

❓ Common Questions

Q1: How often should I re-assess my movement baseline?

Q2: My physical tests are good but my daily movement is low. Is that okay?

Q3: I have pain during some tests. Should I still do them?

Q4: My score is much lower than I expected. What now?

Q5: Can I improve my score without going to a gym?

Q6: I'm over 60 and scored low. Is it too late to improve?

✅ Quick Reference

Assessment Components at a Glance

Score Interpretation Quick Guide

Minimum Movement Standards

Physical Test Benchmarks

Improvement Timeline Expectations

Red Flags Requiring Professional Attention

💡 Key Takeaways

🔗 Connections

📚 Sources

Tier 1: Meta-Analyses & Systematic Reviews

Tier 2: Large Randomized Controlled Trials

Tier 3: Observational Studies & Guidelines

Tier 4: Expert Consensus & Clinical Practice

Assessment Methodology Sources

Evidence Quality Notes

For Further Reading