Am I Fit Quiz
Questions: 15 · 10 minutes
1. During a typical week, how often do you complete at least 20 minutes of moderate activity, such as brisk walking, cycling or an adapted equivalent?
Once in a typical week
Three or more times in a typical week
Not in a typical week
Twice in a typical week
2. With a stable support within reach, how long can you balance on one leg without holding on?
Under 5 seconds, or I keep a hand on the support
20 seconds or longer
5-9 seconds
10-19 seconds
3. Based on recent experience, how does a 10-minute walk or equivalent continuous movement at a purposeful pace usually go for you?
I complete it at a steady pace and could comfortably continue.
I complete it, though maintaining the pace takes noticeable effort.
I need to slow down substantially or take a brief pause.
I do not currently complete 10 minutes at a purposeful pace.
4. If getting down to the floor and back up is normally appropriate for you, how do you complete the transition?
I use furniture or another stable support for most of the transition.
I move down and up smoothly without hand support.
I do not currently use the floor because the transition is not manageable for me.
I complete it independently with one hand or a carefully chosen position.
5. In a typical week, how often do you do activity that challenges major muscles, such as resistance exercise, climbing, lifting or an adapted equivalent?
Not in a typical week
Once
Twice
Three or more times
6. If a forearm plank is normally safe for you, how long can you hold a controlled position before your form noticeably changes?
30-59 seconds
Under 15 seconds, or I do not currently attempt it
60 seconds or longer
15-29 seconds
7. When putting on socks or shoes, which approach best matches what you usually do?
I reach each foot comfortably while staying balanced.
I manage independently but adjust my position or feel some stiffness.
I use a tool, raised surface or substantial support to reach my feet.
I usually need another person to help with this task.
8. Near the end of 15 minutes of continuous moderate movement, how does your pace compare with the beginning?
I rarely continue for 15 minutes at that intensity.
My pace drops substantially before the end.
My pace eases slightly, but I still finish steadily.
My pace stays consistent, or I could increase it a little.
9. Imagine carrying two evenly balanced, manageable shopping bags for two minutes. Which description best matches your current experience?
I can carry them steadily and could continue beyond two minutes.
I can finish, but my grip or posture becomes noticeably tired.
I need to set them down or change my hold before two minutes.
I currently use a cart, assistance or smaller loads rather than carry them for that long.
10. Using a stable chair, how many controlled sit-to-stand repetitions can you comfortably complete without rushing?
Fewer than 3, or I do not currently attempt this movement
3-5 repetitions using hand support
6-9 without hands, or 10 with light hand support
10 or more without using my hands
11. When turning to look behind you, how much adjustment do you usually need?
I turn through my upper body and neck smoothly in both directions.
I can look behind in both directions, though one side feels tighter.
I need to move my feet or reposition substantially to see behind me.
I generally avoid looking behind because the turn is too restricted.
12. If you safely march in place or use your usual equivalent movement for one minute, what best describes your breathing afterward?
I need more than three minutes to feel ready for ordinary movement again, or I stop before one minute.
My breathing is elevated, but I can speak in short phrases and recover within about a minute.
I need roughly one to three minutes before my breathing feels settled.
I can speak in full sentences throughout and feel ready to continue.
13. With your hands on a stable wall, how many controlled wall push-ups can you complete while keeping your body aligned?
10-14
Fewer than 5, or I do not currently attempt them
15 or more
5-9
14. Standing or sitting tall, how comfortably can you reach both arms overhead without forcing the movement?
Both arms reach overhead smoothly and remain aligned near my ears.
Both arms reach overhead, with mild stiffness or arching.
One or both arms stop noticeably short of overhead.
I avoid this movement because my current range is very limited.
15. When you climb two flights of stairs or do about two minutes of comparable continuous movement, what usually happens to your pace?
I maintain a steady pace with energy left afterward.
I finish without stopping, but my pace slows noticeably.
I pause once or break the movement into shorter sections.
I currently choose a shorter amount because that duration is beyond my comfortable capacity.