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Your Personal Health & Fitness Review

Discovery | Safety Check | Movement Baseline | Performance

Coach Access

Enter the coach password to access the consultation form

Step 1 of 9 ~15 min

PAR-Q — Physical Activity Readiness

Answer YES or NO to each question honestly. If you answer YES to any question, consult your doctor before starting.

📋 What is PAR-Q?

PAR-Q stands for Physical Activity Readiness Questionnaire. It is the international standard screening tool used by fitness professionals worldwide. Its purpose is to identify individuals for whom physical activity might be inappropriate or who should seek medical advice before starting. This protects both you and your trainer — ensuring every session is safe and appropriate for your health status.

1. Has your doctor ever said you have a heart condition and should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

Discovery & Safety Check

Waist (CM)

Height (CM)

Weight (KG)

"Are you currently seeing a physiotherapist or chiropractor for any pain?"

Select any areas where you currently experience pain:

Have you had a fall in the last 12 months?

Your Lifestyle & Goals

How We Do the Tests

Step-by-step instructions for professional indoor assessments.

Health Vitals

  1. Pulse (RHR): Sit quietly for 5 minutes. Place two fingers on your wrist. Count every beat for 60 seconds.
  2. Blood Pressure (BP): Use an automated cuff on your left arm. Keep your arm at heart level. Normal reading is below 120/80.

Movement Baseline

  1. Balance Check: Stand barefoot with hands on hips. Lift one foot off the floor without touching your other leg. Hold for as long as possible. Goal is 10 seconds per side.
  2. Body Size: Measure your waist at its narrowest point. Compare this to your height. A healthy ratio is 0.5 or lower.
  3. Flexibility: Count the number of pillows used during sleep. More than one pillow suggests neck stiffness or postural issues.
  4. Core Strength (Plank): Hold a push-up position with a straight line from head to heels. Tighten your stomach. Hold until your form breaks.

Adult Fitness (Indoor)

  1. Push-up Test: Lower your chest to the floor and push back up to full lockout. Perform as many correct repetitions as possible without stopping.
  2. Wall Sit: Lean your back flat against a wall. Lower into a sitting position with knees at a 90-degree angle. Keep your hands off your legs. Hold until failure.
  3. Power Jump: Stand behind a line. Jump forward as far as you can, landing on both feet. Measure the distance to your closest heel.
  4. Stretch Test: Sit on the floor with legs straight. Reach forward over a ruler as far as possible without bending your knees. Record the distance reached in CM.

Senior Fitness (Indoor)

  1. Get Up & Go (TUG): Start seated in a chair. On "Go", stand up, walk to a marker 3m (10ft) away, turn around, return to the chair, and sit back down. Record the time in seconds.
  2. Arm Curl Test: Use the dominant arm. Sit in a chair. Perform as many full-range biceps curls as possible in 30 seconds using a light weight (♂ 4kg / ♀ 2.5kg).
  3. Chair Stand Test: Sit in the middle of a chair with arms crossed over your chest. Stand up fully and sit back down as many times as possible in 30 seconds.
  4. 2-Min Step Test: March in place for 2 minutes. Lift your knees to a height midway between your patella and iliac crest. Count every time the right knee reaches the target height.

Stage 3: Physical Performance

Movement Baseline

Can you climb a flight of stairs without stopping?

Goal: Stand on one foot for at least 10s per side.

0s
0s

How many pillows do you use for neck comfort?

Holding a steady push-up position.

0s

Dominant hand squeeze test. Strong predictor of overall health.

Fitness Baseline Assessment

Record the client's current performance. Re-assess every 6-8 weeks to track progress.

Chest to floor, full lockout
Straight line, form breaks = stop
Legs straight, reach forward
90° knee angle, back flat on wall
Hands on hips, eyes open
After 5 min seated rest

Your Goals & Targets

Be specific — measurable goals with deadlines get results.

Photo & Video Consent

For live monitoring sessions and progress documentation.

Our Progress Review System

Every 4 weeks we review your training to keep it perfect for you.

Checking for Tiredness

If you get stronger but feel very tired, we reduce the workload.

Checking for Progress

If you have high energy but flat scores, we increase intensity.