Baseline Measurements

We start by collecting baseline measurements of certain health and fitness aspects. In order to progress systematically, we need to know where we start. The baseline measurements include:

***Note that we use only the baseline measurements that individuals are currently capable of completing safely.***

  1. Functional Movement Screen
    Seven movements that screen for proper coordinated and balanced full body movements. Stability and mobility is assessed through each movement as well.
  2. Body height / weight/ body –fat percentage
    Although we do not stress the numbers of the height/ weight/ and body fat %. It is important to know these measurements as they can be useful in determining the success of the training program and overall health.
  3. Vo2 max /1.5 mile time
    A pillar of fitness, is the ability of the cardiovascular system to deliver oxygen and sugar rates) to the working muscles. This is a test to see what our aerobic capacity is. How efficient is our body at running for a certain distance?
  4. 40 yard dash
    The 40 yard dash is a measurement of speed over a fairly short distance. How coordinated and strong is the musculoskeletal system to propel the body forward for 40 yards?
  5. T- shuttle time
    The T- test measures the agility of the individual. How fast coordinated and efficiently can one change direction. Linear, lateral, and backpedalling movements will be tested.
  6. Max- push-ups (1 minute)
    Upper body pushing strength, shoulder stability, and core activation is tested.
  7. Max – pull ups. (no time req.)
    Upper body pulling strength, shoulder stability, and core activation is tested.
  8. Max sit- ups (1 minute) /front plank time
    Anterior (front) Core strength and stability are tested.
  9. Jump height
    The maximal jumping height is measured. The ability to complete a maximal full- body coordinated effort.
  10. Broad jump
    The maximal jumping distance from a standing position is measured. The ability to complete a maximal full- body coordinated effort.