Golf Fitness Evaluation

Assessment: When I bend down:
Please select oneI feel the string around my waistline tightenThe string around my waistline feels the same either wayI feel the string loosen around my waistline

CORE-ACTIVATION TEST B
Directions:

• Lie on your back with your knees bent
• Place one hand underneath your lower back, then extend your knees to 90 degrees.
• Press the lower back firmly against your hand
• Slowly lower your feet towards the ground by keeping the same tension on your hand

Assessment: As I lowered my feet:
Please select oneLower back lifted and I no longer felt pressure on my handLower back lifted and I could feel some pressure on my handI kept the same pressure on my hand as I lifted

CORE STRENGTH AND ENDURANCE TEST C

Directions:

• Lie facedown in a pushup position
• Your elbows should be directly beneath your shoulders
• Push off your feet and elbows into the air
• Your body should form one line from your ears to your heels
• Only hold this position as long as you can without feeling any pain or discomfort in your low back

Assessment: I could hold this position:
Please select one30 seconds or less31 – 60 seconds61 – 90 secondsOver 90 seconds

Muscle Balance & Flexibility

SEATED SPINAL ROTATION TEST

Directions:

• Sit on a swiss ball or chair with good posture
• Place feet about shoulder width apart with eyes straight forward
• Place a long golf club behind your shoulders and hold each end with your hands
• Rotate to your left as far as possible, then to your right
• Be sure hips do not rotate along with your shoulders
• Make note of where your chest is facing in its final position

Assessment: Assume your set up position is facing a clock at 12:00

Left:
Please select oneRotated to 11:00 positionRotated to 10:00 positionRotated to 9:00 position

Right:
Please select oneRotated to 1:00 PositionRotated to 2:00 PositionRotated to 3:00 Position

SHOULDER ROTATION TEST-INTERNAL

Directions:

• From a standing position, reach behind your back and towards your opposite shoulder blade
• Note the final resting position of your fingertips.

Assessment:

Left:
Please select oneI could reach just past my belt lineI could reach part way up my backI could reach to my opposite shoulder blade

Right:

Please select oneI could reach just past my belt lineI could reach part way up my backI could reach to my opposite shoulder blade

SHOULDER ROTATION TEST-EXTERNAL

Directions:

• From a standing position, reach over your shoulder and towards your opposite shoulder blade
• Note the final resting position of your fingertips.

Assessment:

Left: 
Please select oneCould not reach past the top of my shoulder bladeCould reach in between my shoulder bladesCould reach my opposite shoulder blade

Right:
Please select oneCould not reach past the top of my shoulder bladeCould reach in between my shoulder bladesCould reach my opposite shoulder blade

HIP ROTATION-INTERNAL

Directions:

• Stand against a wall with your feet about hip width apart.
• Slowly rotate your heel outward.
• Be sure that your leg is straight and you don’t move your hips from a square position.
• Notice how far you were able to rotate your heels.

Assessment:

Left:

Please select oneRotated my heel outward slightlyRotated my heel outward up to 45 degreesRotated my heel outward past 45 degrees

Right:

Please select oneRotated my heel outward slightlyRotated my heel outward up to 45 degreesRotated my heel outward past 45 degrees

HIP ROTATION-EXTERNAL

Directions:

• Stand against a wall with your feet about hip width apart.
• Slowly rotate your toe outward (with heels inward).
• Be sure that your leg is straight and you don’t move your hips from a square position.
• Notice how far you were able to rotate your toes.

Assessment:
Left:  

Please select oneRotated my toe outward slightlyRotated my toe outward up to 40 degreesRotated my toe outward past 40 degrees

Right:

Please select oneRotated my toe outward slightlyRotated my toe outward up to 40 degreesRotated my toe outward past 40 degrees

CHEST (PEC MINOR AND MAJOR) TEST

Directions:

• Lie on your back with your legs extended
• Place arms behind your head.
• Extend both elbows out to the side and allow them to drop to the floor.

Assessment:

Left:

Please select oneElbow is several inches off the groundElbow is within an inch of the groundElbow touches the ground

Right:

Please select oneElbow is several inches off the groundElbow is within an inch of the groundElbow touches the ground

NECK ROTATION TEST

Directions:

• Sit upright in a chair with good posture
• Make sure you are sitting with your shoulders and back against the chair
• Turn your head to the right, then the left.

Assessment:

Left:

Please select oneMy chin is between my chest and my shoulderMy chin is just inside my shoulder bladeMy chin is aligned with the seam on my shirt

Right:

Please select oneMy chin is between my chest and my shoulderMy chin is just inside my shoulder bladeMy chin is aligned with the seam on my shirt

HIP FLEXOR TEST

Directions:

• Lie on your back with both legs extended
• Place your arms around one knee and gently bring it towards your chest.
• Notice the final position of the extended leg.

Assessment:

Please select oneMy leg came straight off the ground several inchesMy straight leg came off the ground slightlyMy straight leg stayed in the same position

HAMSTRING AND LOWER BACK TEST

Directions:

• Sit down on the floor with your hips firmly against the wall
• Place your feet about 12 inches apart
• Place one hand on top of the other and reach forward with a straight back (not rounded)

Assessment:

Please select oneI could reach near my kneesI could reach between my knees and my toesI could reach my toesI could reach past my toes

PRESS UP TEST FOR LOWER BACK

Directions:

• Lie on your stomach and assume a push up position with hands outside both shoulders
• Inhale and begin pressing your upper body upward, while maintaining contact with your hips on the floor. Exhale as your continue to push.
• Only press upward until you can no longer keep your pelvis on the floor.
• Notice the final position of your arms.

Assessment:

Please select oneMy arms were very bent at the elbowsMy arms were slightly bentMy arms were mostly straight at the elbows

Muscle Strength And Endurance

UPPER BODY STRENGTH TEST

Directions:

• Men use the standard push up position. Ladies use the modified push up position.
• Only the hands and feet should be in contact with the floor. (knees for ladies)
• Lower your body to within one fist of the bottom position.
• Rest is allowed only in the UP position. Perform as many as possible until fatigue.

Assessment:

Please select one1-1011-1516-20Over 20

LOWER BODY STRENGTH TEST

Directions:

• Place your back firmly against a wall
• Move down along the wall until your knees are
  flexed to 90 degrees.
• Record the number of seconds you are able to hold this position.
• Make sure knees do not extend over the top of your feet.

Assessment:

Please select oneI maintained this position for less than 45 secondsI maintained this position between 45 and 75 secondsI maintained this position for over 75 seconds

ABDOMINAL STRENGTH TEST

Directions:

• Assume a lying position with your feet on
  the floor and knees bent to 90 degrees.
• Place your arms fingertips down and extend
  arms straight out.
• Perform as many curl ups as possible until
  you can no longer keep a consistent
  pace or have reached fatigue.

Assessment:

Please select oneI performed 0-15 curl upsI performed 16-30 curl upsI performed over 30 curl ups

Balance

BALANCE TEST

Directions:

• Stand on a hard surface with both feet together.
• Close your eyes, and lift your foot about 6 inches off the ground. Your knees will be bent at about a 45 degree angle
• Place your arms at your hips or resting to your sides.
• Perform this test as stated. Please stop immediately if you are swaying heavily from to side, elevating your arms or resting your knee against your supporting leg.
• Have someone record the number of seconds you were able to hold this position.

Assessment:

Please select oneI maintained my balance between 0-10 secondsI maintained my balance between 11-20 secondsI maintained my balance more than 20 seconds