Assessment

Use bodyweight scales with shoes off and record the value. Know that the number itself is not important. All we need is a benchmark so that progress may be measured. Whether you want to build muscle or lose body-fat the bodyweight scales are only useful when used in conjunction with the tape measure.

Using a measuring tape record the following important girth measurements of the body. If possible ask someone to do it for you as some areas are awkward to measure accurately. This will show you exactly what is happening with each muscle group and area of the body. Here are the measurements required and the instructions:

Chest & Back

• • Taken around torso at point of greatest circumference (nipple and widest point of lats)
  • Arms relaxed over tape
  • Measure from behind and hold the tape at appropriate point on chest
  • Read measurement at mid-point of exhalation (breathing out) making sure that the tape doesn´ slip down the lats

Shoulders

• • Taken around deltoids at point of greatest circumference (normally where the lateral deltoid inserts into the humerus) with arms relaxed
  • Measure from behind
  • Read measurement at mid-point of exhalation

Biceps/Triceps

• • Taken around arm at point of greatest circumference of biceps and triceps.
  • Arms relaxed, hands supinated (palms facing out)

Waist

• • Taken around the waist in line with the navel
  • Hold your stomach in the position that you would have it all day (don´t stick it out, don´t suck it in)
  • Read measurement at mid-point of exhalation

Hips

• • Taken side on at point of greatest circumference around the glutes (bum) while standing

Quadriceps/Hamstring

• • Measurement taken at mid-point of iliac crest (pointy bit at the top of the side of the hip) and lateral epicondyle (pointy bit at the side of the knee) on each leg while standing

Calf

• • Taken at point of greatest circumference on each calf while standing
  • Check front and side profile

These are 4 tests that will be used to indicate the general strength of the major areas of the body - The ´Pushing´ and ´Pulling´ muscles of the Upper Body, The Lower body and The Mid-section. Perform the tests in the following manner:

Bench Press

Pushing muscles of the upper body

• Target Muscle: Chest
• Ancillary Muscles: Anterior and Lateral Deltoids, Triceps, Mid-section
• Technique:
  • Set up the rack slightly below arm length at the appropriate width
  • For grip width hold the hands under the barbell with shoulders and elbows at 90° then grasp it
  • Pull the shoulder blades together behind the back and keep them there throughout the movement
  • Keep the feet wide and flat on the floor, the chest up and the abdominals engaged
  • Lift the BB off the rack and starting from above the upper chest lower slowly down to the lower chest
  • When you feel a stretch through the chest and shoulders push the BB back to the starting position
  • Breathe in on the way down and out on the way up
  • After warming up correctly (5 mins cardio, light stretches, 1 light set, 1 medium set) perform a maximum set with a weight that will allow you to hit failure after approximately 6-10 reps
  • Record the weight used and the repetitions achieved

Neutral Grip Chin-ups

Pulling muscles of the upper body

• Target Muscle: Latissimus Dorsi
• Ancillary Muscles: Biceps, forearms, various smaller back muscles
• Technique:
  • Set-up the handles so that the hands are facing each other between 15 and 30 centimetres apart (6 - 12 inches)
  • Use the available machine assistance if required or use a weight belt to add additional resistance
  • Start at full extension with the chest and head up, the back arched and the stomach tensed
  • Pull up concentrating on contracting through the elbows instead of the hands until the chin is level with the hands
  • Release slowly to full extension maintaining the original body position
  • After warming up correctly (5 mins cardio, light stretches, 1 light set, 1 medium set) perform a maximum set with a weight that will allow you to hit failure after approximately 6-10 reps
  • Record the weight (i.e. assistance, bodyweight or additional weight) used and the repetitions achieved

Squats

Lower Body

• Target Muscle: Quadriceps, gluteals
• Ancillary Muscles: Hamstrings, mid-section
• Technique:
  • In a power rack set up the barbell so that it is slightly lower than shoulder height and set up the safety bars in line with the top of the hips
  • Grip the BB a hand-space wider than shoulder width and step under it squeezing the shoulder blades together to rest the BB on the trapezius
  • Stand up with the weight and step back so there is room to perform the movement
  • Take a shoulder width stance, lift the chest and head, arch the back, engage the abdominals
  • In this position bend the knees lowering yourself towards the floor allowing the chest to go slightly forwards and the hips to go slightly backwards
  • Stop before the lower back starts to round or at 90° at the knees then push back up to the starting position but don´t lock out the knees
  • Breathe in on the way down and out on the way up
  • After warming up correctly (5 mins cardio, light stretches, 1 light set, 1 medium set) perform a maximum set with a weight that will allow you to hit failure after approximately 8-12 reps
  • Record the weight used and the repetitions achieved

Weighted Fit-ball Crunch

Mid-section

• Target Muscle: Abdominals
• Ancillary Muscles: Obliques, lower back
• Technique:
  • Place a fit-ball under the lower to middle back with feet wide and flat on the floor
  • Cross the arms over the chest and make sure the torso is level and slightly over the back of the ball
  • Contract the upper abdominals and slowly lift the head, shoulders and back up to 45° without moving the fit-ball
  • At the same time contract the lower abdominals lifting the hip up slightly
  • As the abdominals are contracting try and pull them in towards the spine rather than push them outwards.
  • Hold the position for a second for a peak contraction then lower slowly down to the starting position
  • Breathe out on the way up and in on the way down
  • Additional weight may be added by holding a DB on the upper chest
  • After warming up correctly (5 mins cardio, light stretches, 1 light set, 1 medium set) perform a maximum set with a weight that will allow you to hit failure after approximately 10-15 reps
  • Record the weight used and the repetitions achieved

These are 3 tests that will be used to indicate the general endurance of the major areas of the body - The Upper Body, The Lower body and The Mid-section. Perform the tests in the following manner:

Push-up

Pushing muscles of the upper body

• Target Muscle: Chest
• Ancillary Muscles: Anterior and Lateral Deltoids, Triceps, Mid-section
• Technique:
  • In front of a mirror place the hands at a width where the elbows and shoulders are at 90°
  • Line up the chest over the top of the hands with arms straight and go up on the toes
  • Engage the abdominals pulling the stomach in towards the spine keeping the hip up and knees locked
  • Look straight at the floor, keeping the whole body locked and lower the chest slowly down towards the floor until a stretch is felt across the chest and shoulders
  • Push straight up towards the ceiling and pause
  • Ensure the stomach remains tight and the original body position maintained
  • Breathe in on the way down and out on the way up
  • If you cannot perform more than 10 strict, full push-ups then do them on your knees
  • The body can be set up in exactly the same way but the knees are dropped onto the floor instead of keeping the legs straight in the air
  • In future assessments progress to full push-ups as soon as you are able
  • After warming up correctly (5 mins cardio and light stretches) perform a maximum set until you hit failure or your technique becomes too sloppy
  • Record the technique used (full or knees down) and the repetitions achieved

Stationary Lunge

Lower body

• Target Muscle: Quadriceps, Gluteals
• Ancillary Muscles: Hamstrings, Adductors, Calves
• Technique:
  • Lie down on the floor with the feet against the wall, knees at 90°
  • Place the hands with straight arms on the legs
  • Contract the upper abdominals and slowly lift the head, shoulders and upper back off the ground sliding the hands up the legs
  • At the same time contract the lower abdominals lifting the hip up slightly
  • As the abdominals are contracting try and pull them in towards the spine rather than push them outwards.
  • Hold the position for a second for a peak contraction
  • Slowly release until the upper back almost touches the floor.
  • Breathe out on the way up and in on the way down
  • Perform a maximum set until you hit failure or your technique becomes too sloppy
  • Record the repetitions achieved

Slow Crunch

Mid-section

• Target Muscle: Abdominals
• Ancillary Muscles: Obliques
• Technique:
  • Take a long step forward keeping the front foot flat and the back foot on the toes
  • Keeping the torso straight drop the back knee straight to the floor until it almost touches
  • At this point the knees and hips should be at 90°, if not then alter the stance suitably
  • Push back up to the starting position but don´t lock out the knees
  • The movement should be straight up and down not forward and backwards
  • After a short rest swap the legs and repeat on the other side
  • Breathe in on the way down and out on the way up
  • If you cannot perform more than 10 strict, full lunges per side then use half repetitions whereby you only drop your back knee halfway to the floor
  • In future assessments progress to full lunges as soon as you are able
  • After warming up correctly (5 mins cardio and light stretches) perform a maximum set until you hit failure or your technique becomes too sloppy
  • Record the technique used (full or half reps) and the repetitions achieved

This is the final assessment and will judge the capacity of your heart and lungs. All you need to do is estimate a distance of approximately 1.6 kilometres (1 mile) and record the time it takes to complete it. Depending on your level of fitness you may run, jog or walk - whatever it takes to finish.