The primary areas of performance assessment are Cardiorespiratory Assessments (Cardio), Muscular Endurance (Endurance), and Muscular Strength (Strength).

Comparing assessment results over time is a great way to determine progress and if certain areas require additional focus.


  • Better understand the current level of fitness to identify safe and effective workout intensities.

    3 Minute Step Test

    Goal: See how quickly the heart rate recovers after exercise.

    Setup: Step on and off a 12-inch bench for 3 minutes keeping a consistent pace.

    1. At the beginning of the test take and remember the pulse
    2. Perform 96 steps per minute (up,up,down,down) for 3 minutes
    3. When the test is finsished count the pulse for one full minute
    4. Enter the pulse

    1 Minute Jumping Jacks

    Goal: See how many jumping jacks can be completed in 1 minute

    Setup: Start with good posture, feet together and hands at the sides. Raise the hands above the head while simultaneously jumping enough to spread the feet wider than shoulder width and quickly reverse the movement.

    1. Perform continuous jumping jacks for 1 minute
    2. Enter the number of jumping jacks completed

    1 Mile Run

    Goal: See how long it takes to complete a 1 mile run

    Setup: Perform on a track or treadmill with the incline set to 1%

    1. Run continuously for 1 mile
    2. Enter the time taken to complete the run

    500 Meter Row

    Goal: See how long it takes to complete a 500 meter row

    Setup: Use a row machine and proper posture pushing out fully with the legs and then pulling with the arms

    1. Row 500 meters as swiftly as possible
    2. Enter the time taken to complete

  • Better understand local muscular endurance.

    Push-up

    Goal: See how many push-ups can be completed without compensation

    Setup: Start in a proper push-up position (all kinetic chain checkpoints in alignment) and place on object (i.e. tennis ball) under the chest

    1. Lower the body to touch the object
    2. Raise the body to the starting position
    3. Repeat steps 1 and 2 until compensation is required
    4. Enter the number of completed push-ups

    Squat

    Goal: See how many squats can be completed without compensation

    Setup: Start in a proper standing position (all kinetic chain checkpoints in alignment)

    1. Lower the body until the crease of the hip is in-line with the knee
    2. Raise the body to the starting position
    3. Repeat steps 1 and 2 until compensation is required
    4. Enter the number of completed squats

  • Better understand body strength in order to determine appropriate training intensities.

    Bench Press

    Goal: See how much resistance can be tolerated for three repetitions

    Setup: Lie on a bench with feet pointed straight ahead and the spine in a neutral position

    1. Warm up with a standard resistance for 10 repetitions
    2. Rest for one minute
    3. Add 5% - 10% of the initial resistance
    4. Perform three repetitions
    5. Rest for two minutes
    6. Repeat steps 3 - 5 until the exercise becomes difficult
    7. Enter the final resistance

    Squat

    Goal: See how much resistance can be tolerated for three repetitions

    Setup: Stand with feet shoulder width apart, toes pointed straight ahead and low back in a neutral position

    1. Warm up with a standard resistance for 10 repetitions
    2. Rest for one minute
    3. Add 10% - 20% of the initial resistance
    4. Perform three repetitions
    5. Rest for two minutes
    6. Repeat steps 3 - 5 until the exercise becomes difficult
    7. Enter the final resistance

    Row

    Goal: See how much resistance can be tolerated for three repetitions

    Setup: Use a plate loaded or selectorized seated row machine

    1. Warm up with a standard resistance for 10 repetitions
    2. Rest for one minute
    3. Add 5% - 10% of the initial resistance
    4. Perform three repetitions
    5. Rest for two minutes
    6. Repeat steps 3 - 5 until the exercise becomes difficult
    7. Enter the final resistance