1. What can you expect during your
Personal Training consultation?

2. Personal Trainers need to interview each
potential client to assess 2 things
1. Are you ready for exercise?
2. What is your current level of activity?

3. How?
– To do this, you will answer a few questions based on
your current health and level of physical activity. And,
any medical history that might need to be checked out
by a doctor before you start a fitness program.
– If the above health screen is positive, then we will
complete a fitness assessment based on the 4
components of fitness.
– This will help us to establish a foundation on which to
build and measure your progress, and set your goals.

4. This assessment will include tests to
measure:
1. Resting heart rate
2. Max Heart Rate Reserve

5. Cardio – Endurance
– Use a Rockport Walking Test:
– Walk 1 mile as fast as you can, then measure heart
rate at the end.
– Calculate:
– Estimated VO2 max = 132.853 – 0.769(Body Weight in
pounds) – 0.3877 (Age) + 6.315(male (1) or Female
(0)) – 3.2649(Time) – 0.1565 (Heart Rate)
– Or, just use one of the many online calculators

6. Muscular Strength / Endurance
– 10 – Rep Max: Warm up, do 10 reps @ 50% of
perceived maximum, rest, increase weight to 75%
do 5 reps, rest, increase weight and do 10 reps.
This weight should be very close to our maximum
– Push up: Using correct technique, do as many as
possible in 1 minute
– Sit-up: Using correct technique perform as many
as possible in 1 minute

7. Flexibility
– Sit and reach: Warm up, remove shoes, reach forward
with both hands, hold, I will measure the distance.
Perform twice and take the average.
– Shoulder flexibility: Reach arms behind, 1 up and over, the
other down and around, closed fists, then measure the
distance between the fists.
– Once we have numbers for each of these tests I can start
to design a program specifically for you.
– I will use the 9 principles of fitness, focus on the 4
components of fitness and make each workout meet the 4
criteria of a good program.

8. www.focusedpt.com