Last Name

First Name

Email *

Date of birth

Wall Sits

Wall Sit Time *

Instructions:

1) When performing this exercise, ensure your knees don’t move forward past your toes.

2) Try to keep your knees at 90 degrees and hold.

Plank

Full Plank Time *

Instructions:

1) When performing this exercise, you’ll want to maintain an active core which means glutes and abdominals on holding neutral spine.

2) Place your hands directly below your shoulders and maintain throughout.

3) Lie face down on a mat with your legs straight, feet together, hands on the floor.

4) Raise your body up into the top of a push-up position, on your hand and toes. Keep your back flat by drawing in your abdominals, and squeezing your glutes. Hold this neutral spine position actively.

Push ups / Press up

Number of Pushups/Press ups *

Instructions:

1.Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight.

2.Push your body upwards and straighten your arms.

3.Lower your body returning to starting position.

4.Repeat.

Hamstring Stretch

Hamstring Stretch *

Sitting down, keep your legs straight in front of you, and reach forwards to touch your toes. Go as far as feels comfortable. You will feel a stretch in your hamstrings (at the back of your thigh) and maybe your lower back as well.

Are you doing this test in the presence of fitness trainer or physio?

Are you in the presence of a fitness trainer or physio? *

Yes

What is your height? Kindly respond in centimeters (cm).

Please enter your current weight below (in kg)

What's your ideal weight (in kg)?

3 Minute step test

3 Minute Step Test Results *

The 3-minute step test timer (Also known as the YMCA, Canadian or Harvard step test) is a sub-maximal fitness test assessing cardiorespiratory endurance. It is a great alternative to the maximal effort beep test and measures how quickly or slowly your heart rate rises in response for 3 minutes of exercise - the lower your heart rate at the end of the test, the fitter you are!

Shoulder Rangle of Motion

Shoulder Range of Motion - Left arm top *

Shoulder Range of Motion - Right arm top *

Please please submit the results so we can go over your results shortly.