Fitness Consultation

This is the opportunity to ask any questions about your future training and your Instructor will be more than happy to answer any concerns you may have at this stage. The fitness testing protocol here at Phase One Gymnasium is designed not to test you against National Statistics but to test you against yourself. You may use this as a baseline for which to monitor your progression. Therefore you can see for yourself over the long term, how far you have come along the way.

All tests are optional, and are used for recording purposes. All results are confidential and will be stored in a safe and secure cabinet which only, staff have access to.

Fitness test are as follows:

1. Blood Pressure Testing Element Measured: Blood Pressure
   Knowing your BP is vital to us as instructors to discover whether you may need special attention whilst designing your fitness program. Anybody with a high BP will need a specialized program in order to achieve the results you want rather than put you at higher risk. If you know you have particularly high BP or have been advised by your GP to exercise because of high BP then you will need a letter from your GP to verify it is safe in order for you to exercise.
2. Body Fat Monitoring Element Measured: Total h2o (water) thus Body Fat% (Bio-Electrical-Impedance)
   This is a very non invasive way to monitor your BF although you will achieve a reading from the lower peripherals and torso rather than from the upper body. All we will need you to do is to take your shoes and socks off and stand on a set of scales. You need to make sure you are fully hydrated and have avoided caffeine and alcohol for up to 24 hours before taking the BEI test. Dehydration will create a higher reading.
3. Body Fat Monitoring (Calipers) Element Measured: Total Body Fat%
   This is possibly the most accurate way of calculating body fat (except under water weighing) if done correctly. By taking skin-folds of body fat with the calipers we can then calculate from the skin-folds and work out your body fat percentage.
4. Circumferential Element Measured: Girth of Hips, waist, leg
   Measurements are taken from your waist, hips & thigh to make a comparison next time you have your reassessment. Considering fat takes up five times more space than muscle, this can be a very useful comparison.
5. Step Test Element Measured: Cardiovascular recovery
   Very low intensity cardio test requiring you, to do step ups for 3 mins at a slow pace. Afterwards your heart rate will be monitored for 1 min to measure your heart rate recovery.
6. 3/4 Press-Ups Element Measured: Upper body strength
   This is a test that will give a general idea of your upper body strength. You will be asked to do press-ups with your knees resting on the floor having been shown the correct technique. The will continue for up to 1 minute depending on your level of ability.

(Retakes are approx every 6 weeks)