Free Fitness test

How to complete the fitness test

During your first initial free consultation with Joe you will receive a FREE no obligation fitness test.

This test attempts to measure individual components of your performance, with the ultimate aim of studying and maximising your fitness ability in each of the following five components:

• Blood Pressure
• Peak flow (Lung Function)
• Flexibility (Sit and Reach)
• Chest and Step (VO2 Max)
• Weight

One of the main uses of fitness testing is to establish your strengths and weaknesses and monitor your progress throughout your training.

Plus after your FREE fitness test you have FREE use of the hotels facilities including sauna, jacuzzi , pool and more.

The initial testing session will give you an idea of where your fitness levels currttnly are, so future testing can be compared to this and any changes can be noted.

Plus by comparing the tested results against the FITNESS TESTING chart you can see the areas that you you need to improve, and the training programme can be modified accordingly. This ensures your valuable training time can be used more efficiently.

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By repeating tests at regular intervals you can get an idea of the effectiveness of the training programme. It usually takes a minimum of 4-6 weeks to see a demonstrable change in any aspect of fitness when working with a personal trainer.

Once you’ve finished you can then arrange your one-to-one personal training program with Joe that suits your schedule and goals.

You can sign up online to register your interest in a FREE fitness test with Joe or simply call him on 07783 024628.

Don't foget, once you've completed your fitness test you can take full advantage of all the facilities for FREE at the 4* Midland hotel:

• Pool
• Jacuzzi
• Male and Female Sauna
• Towels and Lockers
• Solarium (extra charge)
• Hair and beauty Salon (extra charge)
• Friendly Staff

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How you are tested:

Blood Pressure Test

Your blood pressure is recorded using a non-evasive BP Monitor after you have rested quietly for five minutes.

Why is this test important? It tests for hypertension. If this is found you will need to seek medical advice before participating in any fitness training.

Blood pressure is recorded in the units of mm-Hg. Normal blood pressure is approximately 120 systolic and 80 diastolic, for both men and women.

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Lung Function Tests

During this test you must fill your lungs completely, seal your lips around the mouthpiece, and empty your lungs as hard and as fast as possible in one short gulp
(measured in l/min).

The best of three trials is recorded. The higher the reading the fitter you are.

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This test involves sitting on the floor with legs out straight-ahead. Feet (shoes off) are placed flat against the box, holding both knees flat against the floor. You then lean forward slowly as far as possible and hold the greatest stretch for two seconds. The test measures the flexibility of the lower back, lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeated three times and the best score is recorded.

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Chest and Step (VO2 Max)

This test is used to determine your aerobic capacity and fitness rating. You will be fitted with a heart rate monitor and are required carry out a stepping technique as illustrated by your Personal Trainer (initially 15 steps/min).

Throughout your heart rate will be monitored until either the target heart rate of 80% maximum is reached or the participant reports an RPE of 14.

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This simply involves you using scales to record your weight. This determines how close you are to the ideal weight for your height and age.

This will help you monitor your weight loss during your personal training program.

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Experience one-to-one training today simply register online or simply call Joe on 07783 024628.