Tuesday, March 16, 2010

Fitness Assessment and Protocols

I have decided to share with you, what I personally do to assess clients and potential clients. Trainers should perform assessments on prospective clients, new clients and current clients. It is one of the great tools that can help a trainer determine if their programs are effective, and also demonstrates to the client why they need to or are working on certain things during their training.

CLIENTS: I advice you to reassess your trainer. If he or she has not done these assessments and is not regularly checking in on your progress, you may need to find a better trainer, with more education that has your well being and personal progress in mind.

TRAINERS: I advice you to develop your own from mine that you feel is beneficial to your clients, and that you are comfortable performing. You may use mine as a guideline if you wish.

I apologize in advance for any discrepancies in the format as it is from a personal word document, and when transferred into the blog some things may appear skewed.

ALICIA BELL ELITE INITIAL FITNESS ASSESSMENT

NAME:___________________________________________AGE_________________DATE___________
BLOOD PRESSURE ___________:________mmhg
PRE EXERCISE HEART RATE: ________bpm (Average resting: 72 bpm Normal resting: 50-100 bpm Aerobically fit person: 50-65 bpm Aerobically fit athlete: 40-50 bpm)

POSTURE ASSESSMENT

Dominant Hand                    R/L
Head                                       Neutral                   Forward                 Flat          Tilted R/L               Rotated R/L
Upper Back                           Neutral                   Kyphotic                Flat         
Shoulder                                Neutral                   Drop R/L                Elevated R/L          Forward
Pelvis                                      Neutral                   Lordotic PostTilt                   Drop R/L                Elevated R/L  
Q Angle                                  Normal                   Excessive
Patella                                    Normal                   Medial Rot R/L                      Lateral Rot R/L
Feet                                        Normal                   Mild Pronation     Medium Pronation              Maximum Pornation
Arch                                       Normal                   Low         High

MOVEMENT ANALYSIS

Squat                                      Lunge                                     Pull                                         Pushup                                   Core

FLEXIBILITY ANALYSIS

Piriformis/Gluteus Medius:
Sitting Cross Leg                   Right:__________                              Left:__________

Hamstrings:
Supine Leg Lift                      Right:__________                              Left:__________

Hip Flexors:
Supine Knee to Chest          Right:__________                              Left:__________

Pectoralis/Lats:
Supine Arms above Head   Right:__________                              Left:__________

Subscapularis/Teres Major
Supine 90deg Arms         Right:__________                          Left:__________

Quadriceps
Prone Heel to Glutes      Right:__________                          Left:__________
CLIENT NAME:______________________ Phone Number__________________________


Start
Goal



Comments



30 Days
60 Days
90 Days

Height

N/A



Date





Weight





% Body Fat





Bi





Tri





Sub





Illiac





% Lean Mass





Body Weight x %Body Fat = Fat Mass





Body Weight – Fat Mass = Lean Mass





Neck





Chest





Bicepes R/L





Waist





Hip





Upper Thigh R/L





Calf R/L










INSTRUCTIONS

HAVE THE CLIENT COMPLETE THE PAR-Q  first!
POSTURE ANALYSIS

Head- Notice if the head is rotated, tilted, forward or neutral.
Upper Back- Is it kyphotic, flat or neutral?

Shoulders- Are they dropped or elevated, forward or internally rotated, look all of the profiles.

Pelvis- Get permission to touch client. Check to see if the hips are level. Also have client against wall and see if their hips and shoulders are touching the wall. Do they have an anterior lilt (lordotic) or posterior tilt?

Q-Angle- Are the clients hips significantly wider than their knees when they stand with their feet together.

Knees: Even, or do they have medial or lateral rotation?

Feet: Do a gait assessment. Front, back and side.

MOVEMENT ANALYSIS

Squats- Have client perform multiple squats. Look front, side, and behind. Make sure that they go no lower than 90 degrees. Look for internal rotation of the hips, knees locking, external rotation of the hips, knees bowing, favoritism to a side, knees moving ahead of toes, and heels lifting up. (MAKE NOTES AND GIVE FEEDBACK).

Lunges- Knee should never touch the ground. Look for hip, knee and ankle alignment, rotation of the hips, front knee moving forward beyond the toes, heels lifting, balance issues. Check both sides to see if there is a difference. (MAKE NOTES AND GIVE FEEDBACK).

Pull- Have the client perform a series of rows (seated or standing/cable or resistance band). Observe muscles being used (shoulders/back muscles etc). Observe if there is symmetry or if they favor one side over the other. (MAKE NOTES AND GIVE FEEDBACK).

Push- Have the client perform a series of pushups (can be standard, knee, or wall). Look for stability, symmetry or favoritism to a side. (MAKE NOTES AND GIVE FEEDBACK).

Core: Have client do a plank for as long as they can hold it. Watch where their hips are. Or favoritism to one side or the other. (MAKE NOTES AND GIVE FEEDBACK).

FLEXIBILITY ANALYSIS

Piriformis/Medial Glute- Have the client sit on a bench and place their ankle on the opposite knee. If leg is parallel with the ground they have good ROM . If it is pointed up their ROM is limited. Is there a difference in symmetry from R and L?

Hamstring- Have your client lay supine on a mat.  Have them bend R then L leg back, while leg is bent ask them to lift the straight leg as high as they can. If the leg starts to bed, they start to rotate or the spine starts to curve then tell them what’s happening to keep it from occurring. Good ROM is around 80 degrees. (IF THE CLIENT HAS A LOT OF BODY FAT, THEY MAY BE RESTRICTED BY THE MASS OF THEIR ABDOMEN RATHER THAN THEIR HAMSTRING).

Hip Flexor- Have your client lay supine on a mat.  Have the client bring one knee to chest R then L.  If the hip flexors are tight then the extended leg will bend at the knee, sometimes the clients head will lift as well. Observe the differences on each side. (IF THE CLIENT HAS A LOT OF BODY FAT, THEY MAY BE RESTRICTED BY THE MASS OF THEIR ABDOMEN RATHER THAN THE HIP FLEXORS).

Pectoralis/Lats- Have your client lay supine on a mat.  Arms start at side and are asked to be raised above the head and kept as close to the mat as possible. If they are unable to keep wrists and elbows to floor then they have tight pecs or lats.

Subscapularis/Teres Major- Have your client lay supine on a mat.  Arms above head but elbows lateral to the shoulder. Have client externally rotate forearms to ground while keeping elbow in place. If they are unable to reach the floor then they have tight internal rotators and weak external rotators. Check symmetry.

Quadriceps- Have your client lay prone on a mat.  Arms crossed in front, and head resting on arms. Have the client bring one leg up to the glutes. They should be able to bend more than 90 degrees at the knees.  Check Symmetry. (NOTE IF THE CLIENT HAS A LOT OF MASS THEN THEY WILL BE LIMITED AND MAY NOT BE THE TIGHTNESS O- Have client perform multiple squats. Look front, side, and behind. Make sure that they go no lower than 90 degrees. Look for internal rotation of the hips, knees locking, external rotation of the hips, knees bowing, favoritism to a side, knees moving ahead of toes, and heels lifting up. (MAKE NOTES AND GIVE FEEDBACK).

Lunges- Knee should never touch the ground. Look for hip, knee and ankle alignment, rotation of the hips, front knee moving forward beyond the toes, heels lifting, balance issues. Check both sides to see if there is a difference. (MAKE NOTES AND GIVE FEEDBACK).

Pull- Have the client perform a series of rows (seated or standing/cable or resistance band). Observe muscles being used (shoulders/back muscles etc). Observe if there is symmetry or if they favor one side over the other. (MAKE NOTES AND GIVE FEEDBACK).

Push- Have the client perform a series of pushups (can be standard, knee, or wall). Look for stability, symmetry or favoritism to a side. (MAKE NOTES AND GIVE FEEDBACK).

Core: Have client do a plank for as long as they can hold it. Watch where their hips are. Or favoritism to one side or the other. (MAKE NOTES AND GIVE FEEDBACK).

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