The European Fitness Badge is a conformation of a health promoting fitness-status – BASIC is the first level.
The fitness is BASIC with respect to promoting health. A basic fitness-status makes it possible to take part in a basic fitness-exercise-programs of sport- and gymnastic clubs. Check out the exercises below.
111: The Danish step test - modified short version / cardio-respiratory endurance
Stand close to the step bench, step up with one leg after the other, step down with one leg after the other: up-up-down-down.
112: Non-Exercise Test (N-Ex) / self-reported physical activity to measure cardiorespiratory endurance without testing
An Activity-questionnaire needs to be answered honestly.
121: Plank test / Core Strength & Body Stability - Anterior core muscular endurance
The challenging position, with the body’s weight borne on forearms, elbows, and toes need to be hold.
122: Standing up with one leg / leg strength
Stand up from a chair using only one leg and keep the balance.
123: Push-ups – combined version / muscular endurance of the arms and the torso (upper extremities)
Push-ups with knees steady on the floor and push-ups with straight legs have to be performed in this test.
131: Balancing on one leg / static balance of the whole body (coordination under precise conditions)
Balance on one preferred leg with open and closed eyes.
132: Jumping Jack / whole body coordination (coordination under time pressure)
Perform jumping jacks fluently without interruptions.
141: Sit and reach / measuring the flexibility of the lower back and hamstring muscles
Sit on the floor with legs stretched out straight ahead and try to reach forward along the measuring line as far as possible.
152: Body-Mass-Index (BMI) / relative body weight
To calculate the BMI, the body weight in kilogram (kg) and the body height in meter (m) have to be measured.
161: Upright standing posture test (USPT) / Observation of the natural upright standing posture
Stand straight in your normal position. The instructor observe your posture and gives you a feedback.