rem.my FITNESS Home

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?

How We Do the Tests

Step-by-step instructions for professional indoor assessments.

Every test is performed once. The shared baselines apply to all ages, then the client does the battery for their age band: Teen 13–17, Adult 30–59, Senior 60+. No test is repeated between sections.

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 — eyes open (Senior 60+ only): Stand barefoot with hands on hips. Lift one foot off the floor without touching your other leg, keeping your eyes open. Hold for as long as possible. Goal is 10 seconds per side. This is a falls-risk screen, so it is hidden for teens and adults — they use the harder balance test in their own battery instead.
  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. Grip Strength: Squeeze a hand dynamometer with the dominant hand. Record in kg. Strong predictor of overall health.
  5. Posture & Alignment: Note what you see standing and moving — rounded upper back, forward head, knees tracking in, foot flare, uneven shoulders. These observations set the corrective priorities, so write them down at the time rather than relying on memory.

Fitness Baseline — All Ages (Shared)

Recorded for every client and re-assessed every 6–8 weeks. This is the only place these four tests are performed.

  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. Plank Hold: Hold a push-up position with a straight line from head to heels. Tighten your stomach. Hold until your form breaks.
  3. Sit & Reach: 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.
  4. 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.

Teen Fitness — Ages 13–17 (Indoor)

Guardian consent and the teen screening come first. Bodyweight only — no maximal or heavy loading during a growth spurt. Push-ups, plank and sit & reach come from the shared baseline above, so they are not repeated here.

  1. Standing Long Jump: Stand behind a line. Jump forward as far as you can, landing on both feet. Measure the distance to your closest heel.
  2. Aerobic test — pick one: (a) 20 m Shuttle Run — run 20 m shuttles to the beep, turning on the line. Record the final level and shuttle, e.g. level 7 shuttle 4, written 7.4. Needs 20 m of clear floor. (b) Chester Step Test — 5 stages of 2 minutes on a step, pace set by a metronome rising from 15 to 35 steps/min. Stop at 80% of age-predicted maximum heart rate and record the recovery pulse. Use this one when space is tight — it needs about 1 m² and a step.
  3. Bodyweight Squat (30 s): Perform full-depth squats for 30 seconds. Count only repetitions where the knees track over the toes.
  4. Y-Balance — Anterior Reach: Standing on one leg, reach forward with the free foot, tap the floor, and return to the start. Tape a line to read the distance for each leg. Judge left against right — a gap of 4 cm or more is the flag, not the absolute number.

Adult Fitness — Ages 30–59 (Indoor)

Strength, core and flexibility are covered by the shared baseline above — this battery adds power and cardio only.

  1. Vertical Jump: Stand side-on to a wall, reach up and mark the standing height. Jump and mark the highest point. Record the difference in CM.
  2. 3-Minute Step Test: Step up and down on a 30 cm bench at a steady pace for 3 minutes. Sit down and record the recovery pulse after 1 minute (bpm).
  3. Single-Leg Stand — Eyes Closed: Hands on hips, shoes off, eyes closed. Time how long you hold each side. Goal is 15 seconds per side — noticeably harder than the eyes-open version.

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.

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

Stage 3: Physical Performance

Movement Baseline

Can you climb a flight of stairs without stopping?

What you see standing and moving — rounded upper back, forward head, knees tracking in, foot flare, one shoulder higher. These notes drive the corrective work.

Falls-risk screen. Goal: stand on one foot for at least 10s per side. Adults and teens use the harder balance test in their own battery instead.

0s
0s

How many pillows do you use for neck comfort?

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

Balance and resting heart rate are recorded once, under Movement Baseline and Health Vitals — they are not repeated here. Push-ups, plank, sit & reach and wall sit are the tests re-assessed every 6–8 weeks.

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.