Fitness Management Club

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Free Fitness Assessment

Heart Rate

After relaxing for 10 minutes(without a coffee!) take your pulse with 2 fingers either on the inside of your wrist, near the base of the thumb, or at the side of your neck, under your jaw. Press gently and you should feel the pulse.

Count the number of beats in 15 seconds and then multiply this figure by 4 to give you the number of beats per minute. (You can repeat a couple of times if you want to get an average beats per minute)

Heart Beats per Minute

Perceived Exertion

If you had to walk up stairs from the ground floor to the sixth floor of an office block, how would you feel when you got to the top? Come on, be honest!

	a.	Absolutely Fine, I may even run up some of them
	b.	OK, but I would be breathing quite hard by the top
	c.	Breathless, and my legs would feel tired (Has the lift broken, or what?)

Perceived Upper Body Strength

If you were asked to do 20 press ups, how do you think that you would do?
Don’t worry, you don’t have to do it, in fact, please just imagine it, it’s a lot less strenuous!

	a.	No problem, in fact would you like me to imagine my one-armed press ups, they look really cool?
	b.	I could manage about 5 to 10 with reasonably good form, but would be getting a bit shaky after that
	c.	Even the thought of 20 press ups is beyond me at the moment, 20 pints on the other hand...

Flexibility

Sit on the floor, with your legs stretched out in front of you, and gently lean forward. Without straining or bouncing, can you easily reach forward and touch your toes?

	a.	Yes, and to infinity and beyond!
	b.	Nearly (2 to 3 inches away)
	c.	Are you having a laugh?

Current Activity Level

Which statement most accurately describes you? Keep it real, OK?

	a.	Exercise is part of my life. I am active more than 3 times a week, and when I exercise I sustain it for at least 20 minutes, and usually get a bit sweaty and breathless at some point
	b.	I exercise fairly regularly, usually once or twice a week, for at least 20 minutes each session. I breathe hard and get a bit sweaty at some point during my exercise.
	c.	I do the odd bit of exercise here and there, but nothing very regular.
	d.	Well, I walk to the car, and sometimes I even watch sport on TV!

Perceived Fitness Level

Which statement best describes you?

	a.	Exercise is important to me, I make time for it and I consider myself to be fit.
	b.	I know that exercise is important, and I do manage to fit it in fairly regularly and consider myself to be reasonably fit.
	c.	I would like to exercise more, but never seem to find the time, and although I do something every now and then, I’m pretty unfit at the moment.
	d.	I’ve lost the plot when it comes to fitness, and am really unfit.