Stand up for 10 seconds to measure body height, proceed by sitting down by placing yourself at the edge of the chair. Once you have stabilised yourself, put one foot slightly in front of the other and place your arms across your chest. At the sound of the timer, you may begin to stand up and sit down for as many repetitions as possible. At the end of the 30 seconds, the alarm will sound and that will be the end of the activity.

Sit in the chair with back and hips against the back of the chair. Keep your knees at a 90° angle, only resting toes on the ground. Place feet shoulder-width apart. To start. extend one leg out as straight as possible.

Pause for one second when the leg is as high as

can be lifted without pain, or when the leg is parallel to the ground. To finish the movement, slowly lower the leg back to a 90° angle.

Stand behind a sturdy chair, resting hands on the back of the chair to balance. Facing forward, keep head in line with spine. Place feet shoulder-width apart,

keep the pelvis level and knees slightly bent.

To start, bend one leg to bring the heel up

towards buttocks as high as can be lifted or

until the calf is parallel to the floor. Pause for

1 second. To finish the movement, lower the

heel to the ground.

Stand with your legs shoulder width apart and have a table or chair nearby for stability. Keep knees straight, toes pointed and kick one leg out to the side slowly. Hold for one second, before slowly lowering the leg back to the centre.

Stand behind a solid chair and gently place hands on it to assist balance. Slowly bend knees to almost touch the back of the chair. Then straighten knees and lift your heels to finish the movement.

Start with arms folded across chest. Perform the sit-to-stand five times, as quickly as possible, at the count of go and without the back or leg resting on the chair between the interval of repetition. The time taken will be recorded.