Carol Ann’s Health and Fitness Page

Your Progress Pics:

23/04/2021
23/04/2021

                                                                                                   Fitness Test

Date: 23/04/2021

Client Name: Carol Ann Whitehead    DOB/Age: 54

Height: 162 cm (m)    Weight: _117.6kg; 18.48 Stone Sex: F 

BMI: 44.8      BP: _________________________

BP Classification

Systolic (mmHg)

Diastolic (mmHg)

Low Blood Pressure

< 90

<60

Normal

90 – 120

60 – 80

Pre-hypertension

120 – 139

80 – 89

Stage 1 Hypertension

140 – 159

90 – 99

Stage 2 Hypertension

≥160

≥100

BMI: Weight(kg)/Height2 (m)

Metabolic scale measurements:

Body Weight: 117.6kg (18.48 Stone)   BMI: 44.8    BF%:48.5    MM: 57.6kg    W%: 38.8   BD: 3.1kg VF:  16.5 KCAL: 1897 Meta Age: 69

 Ideal: BW: 76kg, (12 Stone)                BMI:  25      BF%: 33                              W%: 50                        VF: <10   KCAL: 1400  M Age: <54

Measurements:

Chest: ___ (cm)

Waistline: ______ (cm)      Hip: ___ (cm) 41.3”

Ratio: W/H = __ (If above M: 0.94, F: 0.82 high risk of excess weight)

R Arm:                          L Arm:________

Skinfold Callipers Test: (right side of body)

Bicep: ______ Tricep: ________ Subscapular: ________ Suprailiac: ________ = _________

Percentage: ___________ Ideal Percentage: ___________ (See Body Fat Percentage Charts)

Cardiorespiratory Fitness:

YMCA 3-Minute Step Test (Use 12-inch-high step)

Client needs to step 24 steps (four beat tempo per step) per minute.

Once 3 minutes have passed, client needs to sit down on step or in chair and count pulse for 1 minute. Pulse should be rapid at first and gradually slow down. Record below:

Pulse rate: _150 (1.5 minutes completed) 

YMCA Step test norms

 

Males

Females

Excellent

< 112

<109

Above Average

113 – 119

110 – 117

Average

120 – 130

118 – 134

Below Average

131 – 135

135 – 137

Poor

>136

>137

Rockport Walking Test

Client walk as quickly as possible for 1 mile (1.61 Km). Monitor through RPE, talk test and visual cues. At the end of the mile, the heart rate at the time taken to complete the mile are recorded.

HR: _________ (per minute) Time: _________ VO2max: _________ Ideal: __________

Female: VO2max = 139.168 – (0.388 x age) – (0.169 x weight in kg) – 3.265 x walk time in minutes) – (0.156 x heart rate).

Male: VO2max = 145.486 – (0.388 x age) – (0.169 x weight in kg) – (3.265 x walk time in minutes) – (0.156 x heart rate). (See VO2max chart)

Cooper Test: (for trained clients)

Client runs for 12 minutes and record distance in meters. Distance: ____ Ideal: ______

 Muscular Fitness:

Press up Test

How many press ups in 1 minute: __21 knees_____   Level: ____excellent___ Ideal: 30

Abdominal Curl – up (Crunch) Test: Try to complete 25 crunches in 1 minute: _______

Full Sit up Test: count how many full sit ups in 1 minute: _25______ Ideal: _________

 Posture:

Any issues? Genetic or Muscle imbalance?

Range of Movement:

Movement

ROM

(degrees)

Movement

ROM

(degrees)

Shoulder Girdle       Flexion

90-120

Extension

20 – 60

                                   Abduction

80-100

                          Horz. Abduction

30-45

Horz. Adduction

90-135

                          Medial rotation

70-90

Lateral rotation

70-90

Elbow                        Flexion

135-160

                                   Supination

75-90

Pronation

75-90

Trunk                         Flexion

120-150

Extension

20-45

                           Lateral Flexion

10-35

Rotation

20-40

Hip                            Flexion

90-135

Extension

10-30

                                  Abduction

30-50

Adduction

10-30

                            Medial Rotation

30-40

Lateral rotation

45-60

Knee                        Flexion

130-145

Extension

5-10

Ankle                       Dorsiflexion

15-20

Plantarflexion

30-50

                                      Inversion

10-30

Eversion

10-20

Movement improvement:

                                                                       Goals

Goals need to be SMART: Specific, Measurable, Attainable, Realistic and Time related.

What is your Long-term goal?

 

 

 

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

     
     
     
     
     
     
     
     
     

Cool Down:

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching: 

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching:

Start Date:

Weight:

Nutrition:

Exercise:

Personal:

Review Date:

 

Programme Card

 

Warm up: (mobility, pulse raiser, stretches)

 

 

 

 

 

Cardio: (endurance, intervals. Time. RPE/HR)

 

 

 

 

Strength Training:

 

Exercise

Resistance

Sets/Reps/Rest

TUT

Training System

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cool Down:

 

 

 

 

Stretching: