Practical Skills 1 – At Home Completion Guide
This guide supports students completing Practical Skills 1 assessments from home, covering Activities 1–3.
It explains how to perform body measurements, conduct at-home fitness tests, and deliver a 30-minute exercise program using minimal or improvised equipment. Exercises can be completed with everyday items like broomsticks (barbells) or drink bottles (dumbbells).
The guide provides YouTube links for accurate height measurement, fitness testing, and demonstration examples. Students must record all test stages and follow the Activity Observation Checklists to ensure all assessment requirements are met.
Activity 1 - Measurements
Will need a tape measure and scales
Waist measurement – position the tape measure correctly and record the reading
Height - Watch How to Accurately Measure Your Height At Home - YouTube
Weight – use scales
Activity 2 - Fitness tests (Use the Onfit Health and Fitness Assessment Handbook)
Make sure you follow the protocol and record the whole test, including warm-up and rest periods
Take the heart rate – can be taken manually or have the client show their heart rate on a fit watch
Cardiovascular test – the Queens College step test (please download a metronome app)
Strength test – 7 Stage abdominal test – can use a book to simulate the weight plates, please watch 7 stage abdominal test below
Muscular endurance - of any of the four tests can be conducted at home
Flexibility – any of the tests, although the Shoulder Under Over and Knee to Wall are easier
Activity 3 - Program delivery (min 30 mins)
Suitable exercises
Bodyweight exercises – like Pushups, Squats, Lunges, Lateral Lunges , Sit-ups, Planks,
Barbell exercises - A broomstick can simulate a barbell and can be used for exercise like Squats, Split Squats, Lunges, Deadlifts, Bent-over rows, Overhead Press, and Bicep curls
Dumbbell exercises - A drink bottle can simulate a dumbbell and can be used for exercises that are commonly performed with dumbbells
Please note this is an accompanying guide. It is important to follow the Activity 1, 2 and 3 Observation Checklists to make sure all required criteria are met