Fitness Assessment Preparation Guide

FITNESS ASSESSMENT PREPARATION GUIDE

A fitness assessment is an important tool for creating a plan of action to improve your overall health and fitness. This guide will give you an understanding of what is tested and what to expect. Please let me know before beginning, or at any point, if you are not comfortable with a particular aspect of the assessment.

Preparation for Assessment

• The night before – stay hydrated, get a good night’s sleep, avoid alcohol and heavy physical activity, and don’t overindulge in caffeine, tobacco, or heavy/spicy meals
• Two hours before – do not smoke or use any tobacco products, do not consume any caffeine (coffee, tea, soda), do not perform any type of exercise, and limit or stop food intake (to avoid digestive upset)
• Wear comfortable clothing that allows a full range of motion and comfortable, closed-toed shoes. Clothing should allow access to skinfold measurement sites.
• Please bring water to the assessment and keep fully hydrated throughout the assessment.

 SUBJECTIVE INFORMATION

A Physical Activity Readiness Questionnaire (PAR-Q) establishes your readiness to participate in physical activity and the Health History and Exercise History and Attitude Questionnaires will help define program goals and important medical history.

OBJECTIVE INFORMATION

Physiologic Assessment of resting heart rate, exercise heart rate range, and blood pressure.

Body Composition to determine your body fat percentage. Several methods are available.

Skinfold measurement with a caliper on three body sites.

Circumference measurements (abdomen, hip, waist)

Waist-to-hip ratio

Body Mass Index (weight/height)

Muscular Endurance and Flexibility Assessments to determine tight or weak muscles for targeted flexibility and strength exercises.

• Squat
• Bicep curl
• Lower back and hamstring flexibility
• Shoulder flexion, extension, internal rotation, and external rotation
• Trunk flexor, extensor, and lateral endurance

Cardiorespiratory Assessment will be tested with either a 3-minute step test or a 1-mile Rockport walk test.

FITNESS ASSESSMENT RESULTS

Based on the data collected, we will work together to develop a daily and weekly fitness program that addresses your unique needs, goals, and schedule to include flexibility, balance, muscular strength and endurance, and cardiorespiratory fitness.