Fitness Assessment for the Personal Wellness Profile:
Procedure:
1)      First ensure that you have read, understood, completed and agreed to the on-line Physical Activity Readiness Questionnaire and the Consent and Release form.
2)   Accurately measure your height in feet and inches, or in metres: ____________
	and your weight in lbs or  in  Kgs:  _____________
3)      Assess your frame size by grasping your right wrist tightly (the left for left-handers) with your left thumb and index finger one inch below the line where the wrist flexes. If your thumb and index finger overlap by more than half an inch your frame size is “small”; if your thumb and index finger do not touch at all your frame size is “large”. Otherwise your frame size is “medium”. Most people are medium.
	Your frame:   ______________________
4)      Waist/hip Ratio: Use a cloth tape and take the following measurements:
	Waist: Stand up straight, but don't suck in your stomach. Measure the widest  circumference.
Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.
	Waist:  _________ inches            Hip:  ________  inches
	5)   Body Fat Percent: record the following measurements, then go on-line from the Fitness Assessment page to get your body fat percent.
	Forearm: Clench your fist and flex your wrist. Measure the widest circumference
	between your wrist and elbow.
	Wrist size: measure at the narrowest point just below your hand where your wrist flexes.
	Forearm:  ________ inches              Wrist:  ________ inches
	For women only:
	Calf size: Place your weight on your dominant leg and measure your calf at its widest part - about half way between your knee and ankle.
	Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part.
	Calf:  ________ inches              Thigh:  ________ inches
	6)      Flexibility Test (Sit and Reach): Do some simple stretching in order to loosen up your waist and leg muscles. Slowly bend from your waist and let your arms hang loosely for a while, then grasp your ankles with your knee bent and slowly straighten them, gently stretching your hamstrings.
	Sit on the floormat with the back of your knees flat and the soles of your feet resting vertically with a ruler held between the toes. Breathe out and reach as far as possible along the ruler with the fingertips of both hands, stretching for about five seconds.
	A marker is placed at that point on the ruler and you can relax for a while. Try to push the marker a little further one or two more times. The furthest stretch is recorded.
Scoring: The score is recorded to the nearest centimetre as the distance before (negative)			men	women
		super	> +27	> +30
		excellent	+17 to +27	+21 to +30
or beyond (positive) the toes.		good	+6 to +16	+11 to +20
The table lists expected scores (in cm) for adults  using zero at the level of the toes.		average	0 to +5	+1 to +10
		fair	-8 to -1	-7 to 0
		poor	-19 to -9	-14 to -8
	Your flexibility:   _________  cms	very poor	< -20	< -15
7)      Sit-ups: provided there are no reasons to avoid this test (e.g back problems), you should lie on a carpeted floor or a floormat with your hips bent at a 45 degree angle and your feet flat on the floor or jammed against a wall. Cross your arms so that the tips of your fingers rest on the opposite shoulders. Have someone hold down your feet, if necessary, while you sit up until the tips of your elbows touch your knees and then lie back until your shoulder blades touch the mat. Starting at a comfortable rate of about one sit-up per second, the number of sit-ups that you complete in exactly one minute is recorded. If you cannot continue for a full minute, record the total number that you were able to complete.
	Number of Sit-ups:  _______
Curl-ups: If you should not do sit-ups for some reason (for example, back problems), or you are not strong enough to do more than two or three, you should do curl-ups (crunches) instead. Lying on the floormat in the same position as described for the sit-ups, place your palms on the front of your thighs. Slide your palms up along your thighs until the tips of your fingers reach the top of your knees thus curling your abdomen as your muscles pull your shoulders off the mat. Then slide your palms back down your thighs until your shoulder blades rest on the mat. Record the total number of curl-ups completed in exactly one minute.
	OR        Number of Curl-ups:  ________
	women
8)      Push-ups: Lie face down on the floormat with your palms resting on the mat right under your shoulders. Men should push up from the toes; women cross their ankles and push up from the knees. Your back must be kept perfectly straight, the only movement being that of your arms and elbows. Push up until your elbows are straight and then bend them until your nose just touches the mat. Record the total number of completed push-ups (elbows straight and back straight) that you can do.
	men
	Number of Push-ups:  _________
	9)      Step Test: The objective in this test is not to push you to the limit, but rather to see how your pulse rate responds to exercise. Your goal, therefore, is to exercise steadily and comfortably for exactly three minutes and then measure your pulse rate. It is not to see how fast you can do the steps.
(Practice counting your pulse before you start to get the hang of it.)
	Stand facing a step about eight inches high. Step up with your right foot then bring up your left foot, then step down with your right foot and bring down your left foot. A complete set therefore consists of four steps. Starts slowly to get the hang of it, and then, when a rhythm has been established, the timing starts and your speed is immediately increased to 80 steps (20 sets) a minute. Count aloud each time you move your feet. If you make more than 40 steps in the first half-minute you should slow down; and if there are fewer than 40, speed up to try to maintain the 80 steps a minute.
	At exactly three minutes, stop and immediately count your pulse for exactly thirty seconds. Multiply the number of beats in thirty seconds by two and record. If you were unable to continue for the full three minutes, the time at which you stopped should be noted.
	Test time:  ____ mins  ______ secs
	Pulse rate: _________ beats/minute
	10) Squat test: After resting for a while (walking around, not sitting down), sit on a chair so that your thighs are horizontal and your feet are on the floor right under your knees. Hold your arms out in front and rise to a standing position and then sit down again. The number of these ‘squats’ completed is recorded (Your legs may ache for a few days).
	Number of squats:  ________
	Keep this page for your records.  You should repeat this assessment from time to time in order to to assess your progress.