Practical Skills 1 – At Home Guidelines
Complete Practical Skills 1 at home with simple tools; follow the measurement, fitness test, and 30‑minute programme steps and record everything for assessment.
If you’re completing Practical Skills 1 at home, follow these steps carefully. You can use common household items to simulate equipment. Record all activities clearly for assessment.
Activity 1: Measurements
What you need: Tape measure and bathroom scales.
- Waist measurement: Position the tape correctly around the waist and record the reading.
- Height: Watch from 0:30 onwards: How to Accurately Measure Your Height at Home (YouTube).
- Weight: Use scales and record the result.
Activity 2: Fitness Tests
Use the Onfit Health and Fitness Handbook. Record the entire test, including warm‑up and rest periods.
- Heart rate: Take manually or have the client show a fitness watch reading.
- Cardiovascular: Queens College Step Test.
- Strength: 7‑Stage Abdominal Test (a book may simulate weight plates).
- Muscular endurance: Choose any of the four approved tests.
- Flexibility: Choose any test (the Shoulder Under Over and Knee to Wall are often easiest).
Activity 3: Programme Delivery (minimum 30 minutes)
Deliver a safe, structured session of at least 30 minutes.
Suitable exercise options
- Bodyweight: Press‑ups, squats, lunges, sit‑ups, planks.
- Barbell (simulated): Use a broomstick for squats, split squats, lunges, deadlifts, bent‑over rows, overhead press, biceps curls.
- Dumbbell (simulated): Use filled drink bottles for typical dumbbell movements.
Important: Follow the activity checklists for each part of the assessment and ensure your video clearly captures every step.