• Blood pressure
• Height and weight
• Measurements
• Body fat percentage and body fat weight (kg)
• Lean weight (kg)
• Hydration levels measured in litres and percentage
• BMI
• Lung strength, lung % and lung age
• Endurance test
• Flexibility test
• Stamina test (bike or bleep test)
• Calories required for goals (this will be broken up into meals consisting of required amount of fat, protein and carbohydrate)
• Correct heart rate zones (using a mixture of Karvonen formula, Maffetone Formula, Basic Formula & GXT Test)

EXAMPLE OF WHAT YOU WILL BE EMAILED FOR YOUR RESULTS (all results based on age, gender, weight & exercise experience)

FITNESS TEST

NAME: MR Smith
AGE: 48
HEIGHT: 180cm
WEIGHT: 89.1kg
BLOOD PRESSURE: 121/84 (NORMAL)     RHR: 53bpm (EXCELLENT)



MEASUREMENTS

UPPER ARM:                   RIGHT: 33.8cm                           LEFT: 33.5cm
FOREARM:                      RIGHT: 28.7cm                           LEFT: 26.5cm
WAIST/ABDOMEN:         99.6cm
HIP/BUTTOCK:               93.6cm
THIGH:                            RIGHT: 56.9cm                           LEFT: 57.5cm
CALF:                              RIGHT: 39.5cm                           LEFT: 38cm




BODY STAT RESULTS

                      YOUR RESULTS           IDEAL RANGE

BODY FAT%:           22%                      14-20%                          
BODY FAT :             19.6kg                   12-17kg
LEAN WEIGHT:        69.5kg                   67-72kg                                         
TOTAL WEIGHT:      89.1kg                   81-89kg
WATER%:               51.5%                    55-60%
LITRES:                49.8 ltr                     53-63 ltr
BASIC METABLOIC RATE:    2004kcal per day
ESTIMATED DAILY REQUIRMENTS:   3407kcal per day



LUNG STRENGTH TEST

FEV1 (Lung Strength):        4.25 ltr
LUNG%:                               95%
LUNG AGE:                           41 years



STRENGTH TEST

RIGHT HAND:                        110
LEFT HAND:                          110



ENDURANCE TEST

PRESS UPS:                         14  (AVERAGE)
SIT UPS:                              46  (EXCELLENT)



GXT TEST

BIKE:    HEART RATE -         153bpm



FLEXIBILITY TEST

SIT & REACH BOARD:          -10  (GOOD)




BELOW ARE CALORIES/GRAMS PER DAY

CALORIES FOR GOALS = 3407kcal - 500kcal = 2907

CARBOHYDRATE: 1774kcal OR 436g per day
PROTEIN: 726kcal OR 181g per day
FAT: 436kcal OR 48g per day

THIS CAN BE BROKEN DOWN INTO 6 MEALS EATING EVERY 5 HRS (INCLUDE ANY CARBOYDRATE IN DRINKS)
if you go over in one meal cut back in another

CARBOHYDRATE: 295kcal OR 73g per meal
PROTEIN: 121kcal OR 30g per meal
FAT: 72kcal OR 8g per meal



HEART RATE TRAINING ZONES

65% fat burn - 127bpm
75% threshold - 137bpm 
85% high intensity - 153bpm