Default Test - Stabilization

Stabilization and injury prevention are critical parts of preparing the client for increased activity. 

Because stabilization can be accomplished relatively quickly, can be felt almost immediately during a client’s day to day movement, and significantly affect injury prevention we suggest performing this Fitness Test with virtually every client.  This Fitness Test can be performed every 2 weeks due to the ability to quickly achieve goals.

This Fitness Test is also an opportunity for the trainer to produce quick wins for the client, demonstrate trainer expertise, and inspire client confidence in the trainer’s abilities.  This reinforces the need to maintain a long term relationship between client and trainer.

Weight:  This is a baseline measurement that should be updated regularly as it is included in multiple TrainerMetrics calculations.

Body Fat %:  Because clients may be uncomfortable with skinfold measurements, we suggest using the following assessments:

• Bioelectrical Impedance (via a BIA device)
• Circumferences:  
• Body Girth estimations will produce consistent Body Fat % estimates
• Inches Lost provide clients with an immediately understandable method of understanding weight loss.
• Skinfold calculations can also be used based on the client’s comfort level

VO2Max:  Although cardiovascular capacity is not the immediate goal, clients want to see progress from the cardiovascular exercise typically assigned as homework.  

• Resting Heart Rate is a reliable measure of fitness level.  It is also an input into target heart rate zones and other calculations automatically performed by TrainerMetrics.
• The 1 Mile Walk Test is suggested as it is the cardiovascular test that is least strenuous.
• If this test is too hard, it can be performed when appropriate
• If you are using equipment that provides a VO2Max score, you can enter it on the VO2Max: Result field.

Biomechanics:  We suggest using the following assessments:

• YMCA Sit & Reach test to assess posterior chain flexibility.  It is also indexed to population norms, which makes the results easier to contextualize.
• Trunk Lift test to assess posterior chain strength and anterior flexibility.  It is also indexed to population norms, which makes the results easier to contextualize.
• NASM’s Overhead Squat Assessment (OHSA) because it is easy to perform and produces a total body list of overactive and underactive muscles.  
• It also provides a list of myofascial release, flexibility, and activation exercises.  These corrective exercises can be found on the “Program” screen under “Mobility.”  
• A complete report of corrective exercises can also be printed by selecting it on the “Report” screen.  We suggest printing this report and giving it to your clients as homework.
• FMS movement screen score cards are also available for those that prefer the FMS protocols.
• ACE movement screen score cards are are also available for those that prefer the FMS protocols.

Muscular Endurance:  We suggest using the Max-Time: Plank assessment to assess the ability of the mid-body and core muscle groups to sustain isometric contractions.

Note:  The Default Fitness Tests outlined in this section are merely a starting point for the creation of Fitness Tests that are appropriate for your business.  They can also be updated on an account level or at the client level and are subject to change.