FITNESS TESTING
Fitness testing is the compass guiding your fitness journey. It evaluates your current abilities and sets the course for your personalized training plan. By measuring key factors like endurance, strength, and flexibility, it fuels motivation and tracks progress. Unveiling weaknesses and imbalances, it paves the way for targeted exercises, reducing injury risk and enhancing performance. With fitness testing, you're not just exercising; you're optimizing your health and achieving your goals with precision.
Cardiovascular Fitness:
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Endurance tests like the Anderson test or the mile run to assess aerobic capacity.
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Heart rate monitoring during exercise to determine cardiovascular efficiency.
Body Composition:
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Measure body fat percentage using methods such as the skin fold test, bioelectrical impedance analysis (BIA), or in some cases DEXA scans.
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Waist circumference measurement as an indicator of abdominal fat.
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Measure heart rate, BMI testing and blood pressure monitoring.
What is included?
Muscular Strength and Endurance
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One-repetition maximum (1RM) tests for major muscle groups such as bench press, leg press, and squats to assess maximal strength.
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Endurance tests like push-ups or plank tests to evaluate muscular endurance.
Flexibility:
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Sit-and-reach test to measure the flexibility of the lower back and hamstrings.
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Shoulder flexibility tests like the shoulder stretch.
Agility and Speed:
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Speed testing is conducted, via various methods.
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Timed sprints, agility movement over a specified distance (e.g., 40-yard dash.)
Balance and Stability:
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Single-leg stance tests to assess static balance.
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Dynamic balance tests like the balance beam walk or stability ball exercises.
Reaction Time:
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Tests involving reaction to visual or auditory cues, such as the ruler drop test or the reaction ball test.
Overall Functional Movement Patterns:
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Movement screening tests like the Functional Movement Screen (FMS) to assess fundamental movement patterns and identify any asymmetries or deficiencies.
Postural Assessment:
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Observation of static and dynamic posture to identify any imbalances or misalignments that may affect performance or predispose to injury.
These components together provide a comprehensive overview of an individual's physical fitness levels and can be tailored to specific goals or needs.
Screening
This option is included for any of our in-person clients, we will conduct a minimalistic health screening assessment before beginning our session, this is to allow us as coaches to program you correctly.
Online Clients receive a virtual copy to complete in their own time, again allowing for us to program correctly.
This is included in our startup to any of our packages!
Health MOT
This package, includes the FULL fitness testing shown above, lasting 60-90 minutes, allowing for a complete written report of your current health situation, from cardiovascular to muscular developments/imbalances to flexibility. These sessions are highly recommended to anyone starting out with a coach or anyone wanting to take their fitness to the next level. The NHS also recommends to receive one per year, to assess any changes needed to your lifestyle.