free fitness assessment - www.virtual-fitness.co.uk

Please complete the following tests to receive a FREE initial fitness assessment - it is always useful to know how your fitness compares to population average for your age and gender and it allows us to set your program at the correct intensity if you sign up to one of our programs

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Resting Heart Rate Resting heart rate is best taken first thing in a morning when you are still lying in bed take your pulse in either your wrist or neck and count the number of beats in 1 minute. RECORD THE RESULT*

CV Fitness - If you have access to a treadmill do this - 12 minute run/walk PURPOSE: to test aerobic fitness (the ability of the body to use oxygen to power it while running) EQUIPMENT REQUIRED: Treadmill or running track PROCEDURE: After a gentle warm- up participants run/walk as fast as possible for 12 minutes and the distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can. RECORD THE DISTANCE YOU COVER WHEN YOU REACH 12 MINS -

CV Fitness - If you do not have access to a treadmill Do this - Step Test - This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a similar sized stair in your house) step on and off for 3 minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace. After 3 mins, stop and IMMEDIATELY take your pulse for 1 minute and RECORD THE RESULT

Sit Ups - Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. HOW MANY SIT UPS CAN YOU DO IN 1 MINUTE? Count how many you can do in one minute and RECORD THE RESULT Starting Position: Lie on a carpeted or cushioned floor with your knees bent at approximately right angles with feet flat on the ground. Your hands should be resting on your thighs. Technique: Squeeze your stomach push your back flat and raise high enough for your hands to slide along your thighs to touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the floor. Then return to the starting position.*

Push Up Test - How many can you do? Do normal push ups or the adapted push ups on your knees and do as many as possible until exhaustion or a minute is reached. COUNT THE TOTAL NUMBER PERFORMED AND RECORD THE RESULT.*

Squat Test - How many squats can you do? Stand in front of a chair or bench with your feet a shoulders width apart facing away from it. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued or a minute is reached. COUNT THE TOTAL NUMBER PERFORMED AND RECORD THE RESULT.*