Fitness Assessments measure your current level of fitness, aid in goal setting and tracking your progress, track a variety of health-related components, and increase motivation! A Fitness assessment provides a baseline measurement of cardiovascular endurance, muscular endurance, muscular strength, flexibility, body composition, and resting heart rate and blood pressure. Assessments are recommended prior to beginning an exercise program and throughout the progression of your exercise routine (every 3 months or so).
Fitness Assessment format
Fitness Assessment Format
Height & Weight
Resting Heart Rate / Blood Pressure Resting heart rate and blood pressure are important indicators to measure as you begin and progress in your fitness routine.
Body Composition The ratio of lean body mass to fat mass assessed with skinfold measurements and/or girth measurements. We suggest wearing comfortable, loose fitness clothing (shorts and a t-shirt) and walking or running shoes.
Cardiovascular Endurance Estimates the aerobic fitness level through a short test (less than 15 min.) on a stationary bike. The exercise intensity will begin at a low level and will be advanced in stages depending on your fitness level.
Muscular Endurance Tests the ability of your muscles to exert force over an extended period of time. This is assessed through a push-up test and a curl-up test.
Muscular Strength Tests the ability of your muscles to exert a maximal force one time. This is assessed through an isometric bicep curl test.
Flexibility Test the range of motion possible about a joint. A sit-and-reach test is performed to assess the flexibility of your hamstrings and hips. Flexibility in these areas is related to the health and function of the lower back.
Before your Fitness Assessment
Wear comfortable, loose-fitting clothing (such as shorts and a t-shirt) for exercising and walking or running shoes. Women should wear sports bras.
Drink plenty of fluids over the 24 hours period preceding the test to ensure good hydration.
Refrain from ingesting food, alcohol, or caffeine or using tobacco products within 3 hours prior to testing.
Be well-rested for the assessment, avoiding significant exertion or exercise on the day of the assessment.
Make sure to let your trainer know about any medications you are taking in case they could affect your heart rate.