Hello Everyone! I hope this blogpost finds you well and vibrant. Originally my intent was to provide you with some tests you can do to self-assess your fitness but I changed my mind. The reason? I think involving a professional to help you with this will provide some really good information in order to fine tune your activity program. So instead, what I am going to do is provide you the framework that I use when I evaluate clients and then the type of practitioners you can hire to help you with this in your local community. This is my approach not the only one! Here is my 4 step approach.
1. Screening
If you downloaded the forms (PAR-Q, Fantastic Lifestyle assessment, and Inventory of interests) from my last post and filled them out then you have done the initial screening. If you had a yes with the PAR-Q then be sure to be cleared by your doctor before embarking on a program. What I add from here is the 21 point musculoskeletal integrity screen (M.I.S.). This allows me to see if my clients are walking around with orthopedic issues that could be made worse by increasing physical activity. Each screen focuses in on a body area that is commonly a high risk area for most people. If pain exists, then medical attention is sought. If there is musculoskeletal tightness or weakness found then this is either further evaluated (in number 2 below) or prescribed an exercise to manage it if you continue seeing your trainer. I have trained over 100 trainers in the greater local Vancouver area in how to do this. It takes only 15 minutes and is generally free as part of your initial consult or included in a training package.
Practitioners to look for in your community:
CSEP-Certified Personal Trainers, CSEP – Certified Exercise Physiologists, NSCA-CPT’s/CSCS, BCRPA CPT’s, or ACSM certified professionals trained in Brian’s M.I.S. system (if you want the M.I.S.). Other certifications mentioned here maybe appropriate depending on your geographical location.
2. Movement Competence Assessment
For this evaluation I use the Functional Movement Screen or Movement competence testing. This allows me to develop a movement profile by observing my client’s ability to complete fundamental movement patterns. If this is clear than I can move on to more vigorous physiological testing. The goal is for me to evaluate movement competence then capacity. It allows me to detect mobility and stability issues that can be addressed within my client’s physical activity program.
Practitioners to look for in your community:
Trainer’s certified in the Functional movement system – FMS-1 or higher.
3. Physiological Testing
This is simply fitness testing. This type of testing looks at muscular fitness (strength/power/endurance), cardiovascular endurance, body composition, balance, and flexibility. If I am working with athletes I would also evaluate agility, coordination, speed, and reaction ability. Some examples of tests are push-ups or skinfold testing.
Practitioners to look for in your community:
CSEP-Certified Personal Trainers, CSEP – Certified Exercise Physiologists, NSCA-CPT’s/CSCS, or ACSM certified health professionals.
4. Health Appraisal Questionnaires
This is a very special type of assessment that looks at body-mind vitality using specific questionnaires. There are two levels of questionnaires that are picked based on specific situations. The whole idea is to detect physical complaints/symptoms and address them via other health professionals or lifestyle changes to restore functioning.
Practitioners to look for in your community:
CHEK certified – Holistic Lifestyle Coaches level 1, 2 or 3. Level 1 can utilize the entry level questionnaire and levels 2 and up can utilize the advanced questionnaire. Additionally, in the US some Nutritional Therapists also utilize a similar questionnaire.
Well there you have it! This is how I assess a client. You can decide which assessment you need based on your situation, goals, and budget. Generally screening is usually free when you see a trainer in a community center or if you purchase some training sessions with a professional. You can get a lot of great information that can enhance your physical activity program with just the screening forms and the M.I.S. system. The other assessments can vary in price. These will further enhance your program and your wellness overall. Like I said earlier, this is how I do things but this is not the only way.
Until next time, may your life force be with you!