PAR-Q (PHYSICAL ACTIVITY READINESS QUESTIONNAIRE) AND YOUR GOALS

Many health benefits are associated with regular exercise, and the completion of PAR-Q is a necessary first step to take if you are planning to increase the amount of physical activity in your life. For most people physical activity should not pose any problem or hazard.

PAR-Q is designed to identify the small number of adults for whom physical activity might be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

1. Has your doctor ever said that you have a bone or joint problems, such as arthritis that has been aggravated by exercise or might be made worse with exercise? *

Yes

2. Do you have high blood pressure? *

Yes

3. Do you have low high blood pressure? *

Yes

4. Do you have Diabetes Mellitus or any other metabolic disease? *

Yes

Option 3

5. Has your doctor ever said you have raised cholesterol (serum level above 6.2mmol/L)? *

Yes

6. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? *

Yes

7. Have you ever felt pain in your chest when you do physical exercise? *

Yes

8. Is your doctor currently prescribing you drugs or medication? *

Yes

9. Have you ever suffered from unusual shortness of breath at rest or with mild exertion? *

Yes

10. Is there any history of Coronary Heart Disease in your family? *

Yes

11. Do you often feel faint, have spells of severe dizziness or have lost consciousness? *

Yes

12. Do you currently drink more than the average amount of alcohol per week (21 units for men and 14 units for women)? *

Yes

13. Do you currently smoke? *

Yes

14. Do you NOT currently exercise on a regular basis (at least 3 times a week) and/or work in a job that is physically demanding? *

Yes

15. Are you, or is there any possibility that you might be pregnant? *

Yes

16. Do you know of any other reason why you should not participate in a physical activity programme? *

Yes

If you answered YES to any of the questions above please give details:

If you answered YES to one or more questions:

If you answered NO to all questions:

If you answered PAR-Q accurately, you have reasonable assurance of your present suitability for a graduated exercise program and a fitness appraisal

Assumption of Risk

I hereby state that I have read, understood and answered honestly the questions above. I also state that I wish to participate in activities, which may include aerobic exercise, resistance exercise and stretching. I realise that my participation in these activities involves the risk of injury and even the possibility of death. Furthermore, I hereby confirm that I am voluntarily engaging in an acceptable level of exercise, which has been recommended to me.

Full Name *

Date of birth *

Sex *

Male

Female

Height (in CM) *

Weight (in KG) *

Phone *

Email *

ONLINE COACHING - Terms and Conditions

This agreement is for a minimum of 3 months from the date of: *

Please note due to the digital nature of the services provided all payments are final - there are NO refunds as per the Terms and Conditions.

GOAL SETTING AND EXERCISE HISTORY

What is your Priority Goal & Deadline? *

Deadline *

Why is this goal important to you? *

Have you ever had any bad experiences or negative feelings with exercise programs? If so, please describe. *

Second to your Priority Goal, what do you hope to achieve from your exercise program? Please answer below so we can craft the right program for you.

What best describes your secondary goal? *

Drop body fat, increase strength and muscle definition

Gain weight, increase muscle mass and strength

Improve athletic performance - strength and power

Improve cardiovascular endurance

Improve overall health

Do you have ANY type of injury? *

Is your job physical or sedentary? *

How many times a week can you exercise? Please be SURE; this determines how your program is made. *

3 days a week

4 days a week

5 days a week

Where will you be exercising? Please be SURE; this determines how your program is made *

Home

Gym

Outdoors

How much time can you spend working out? *

20-30 minutes

30-40 minutes

40-50 minutes

60 minutes

What is your training experience in the gym? (Pick the option that BEST describes where you are at currently) *

Beginner - "I am not comfortable doing heavy barbell squatting, deadlifting, & bench pressing. I am not able to set up a squat rack...& I cannot do push-ups or pull ups yet. I am yet to run at least 5k (3 miles)"

Intermediate – "I have some experience with barbell lifts such as squats, deadlifts, and bench press, and I can set up and use gym equipment with minimal guidance. I can perform push-ups and may be able to do assisted pull-ups or a small number of unassisted reps. I can run or jog for shorter distances comfortably and am building toward a consistent 5k (3 miles)."

Advanced - "I have done heavy barbell squats, deadlifts and bench pressing in the past. I am comfortable operating gym machines & I have ran a comfortable 5k (3miles) in the past. I am able to do push ups and pull ups once I get back in to training."

MOVEMENT SELECTION ASSESSMENT

This section is designed to assess your suitability for movements and exercises. Please answer accurately and honestly. We cannot formulate your program without this.

Do you have ADHD or Autism? *

ADHD

Autism

Prefer Not To Say

Legs/Height Ratio - Measure leg length from anterior superior iliac spine (the bony projection on the side of your pelvic bone) to the medial malleolus (the bony prominence on the inside of your ankle). *

Tibia/Femur Ratio (Tibia: from malleolus to bottom of knee cap Femur: Leg length – Tibia length) *

Wingspan (Stretched arms from finger tip to finger tip) *

Ulna/Humerus Ratio (Humerus = Measure the length of your Humerus bone (top of shoulder to elbow) *

Please provide a video of you performing each of the below movements as per the instructions provided. These are required to enable the selection of the most appropriate movements for your personalised periodisation.

Vertical Jump *

Stand side facing next to a wall and reach up with the hand closest to the wall. Jump vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump.

Klatt Test *

Perform 1 and 2 barefoot: 1 - Stand upright on one foot. Lift the free leg so the thigh is parallel with the found and the lower leg hangs straight with the toes pulled up. Hold this position for 10 seconds. Repeat with the other leg. 2 - Perform a single-leg squat with bends at the hip, knee and ankle. Hold at the lowest point for 10 seconds. Repeat the single-leg squat with the other leg. Perform movements 3 and 4 wearing trainers: 3 - Bunny hop for 10 hops and hold the final hop in the down position for 10 seconds. 4 - Perform a single-leg hop for 10 hops. Hold the last hop in the down position for 10 seconds.

Deadlift *

1. Position the bar over the top of your shoelaces with your feet hip width stance. 2. Push your hips back and hinge forward until your torso is nearly parallel with the floor. 3. Reach down and grasp the bar using a shoulder width, double overhand grip. 4. Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. 5. As you drop the hips and pull up on the bar ensure your armpits are positioned directly over the bar. 6. Drive through the whole foot and focus on pushing the floor away. 7. Ensure the bar tracks in a straight line as you extend the knees and hips. 8. Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward. 9. Return the bar to the floor.

Squat *

1. Adopt your squat stance by finding a foot positioning that feels comfortable for you. Once you’ve found the position that is most comfortable, externally rotate your feet so that your toes are slightly pointing outwards. 2. Begin by pushing your hips back while bending at the knee, as if you were about to sit down. As you lower down, push your knees out to prevent them from caving inwards. 3. You can hold your arms by your sides, in front of your chest, or extended out in front of you for balance. 4. Squat down until your thighs are at least parallel with the floor, or below if you can. 5. Return to standing by pushing the ground away through your feet, making sure to push through both the whole foot and not just the heels. 6. Keep a soft bend in your knee to avoid locking out your legs as you stand tall. Slightly squeeze the glutes but avoid pushing your hips too far forward as this can place pressure on the lower back.

Bench Press *

1. Gripping two dumbbells, sit on a bench before slowly lying down and extending your arms so that the dumbbells are above you, palms facing towards your feet. 2. Retract your shoulder blades by pulling your shoulder blades into the bench and pressing through your feet. This should create an arch in your lower back, which helps to protect the shoulder joint. 3. As you lower the dumbbells, keep the elbows tucked to prevent the elbows from flaring. 4. Lower the dumbbells in line with your mid chest, making sure to lower the dumbbells until they are either side of the chest. 5. Return to the starting position by pushing through your arms, chest and feet as you lift the dumbbells back up in an arc direction until your arms are extended.

Overhead Press *

1. The overhead press starts by resting dumbbells or a barbell on the front of your shoulders above the collarbone. This can be done by lifting and placing a barbell from the floor, or using a squat rack to set the bar in place. 2. Place your feet shoulder width apart with toes slightly pointed out. Brace your core and squeeze your glutes to maintain a neutral spine. 3. Press the bar overhead and extend the arms until your elbows are locked. Make sure the movement only comes from the shoulders and arms, with the rest of your body rigid. 4. Remaining stable, slowly lower the barbell back to the starting position.

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DISCLAIMER: THIS COURSE IS NOT A QUICK FIX - AND IT'S NOT MEANT TO BE. THE STRATEGIES, TOOLS, RESOURCES AND SUPPORT I PROVIDE ARE DESIGNED TO HELP YOU WORK WITH YOUR BRAIN AND BODY, NOT AGAINST THEM. BUT WHAT YOU GET OUT OF THIS PROCESS WILL DEPEND ENTIRELY ON WHAT YOU PUT IN. THERE ARE NO GUARANTEED RESULTS. EVERY CLIENT BRINGS DIFFERENT GOALS, LEVELS OF FOCUS AND FOLLOW-THROUGH. THOSE WHO SEE REAL PROGRESS DIDN'T JUST CONSUME INFORMATION - THEY APPLIED IT, ADJUSTED AND KEPT GOING. THAT'S WHAT MADE THE DIFFERENCE. THE TESTIMONIALS YOU SEE ARE FROM INDIVIDUALS WHO SHOWED UP, EXECUTED, AND TOOK OWNERSHIP OF THEIR OWN GOALS. YOUR RESULTS WILL BE BASED ON YOUR EFFORT, YOUR DECISIONS, AND YOUR WILLINGNESS TO DO THE WORK. THEIR RESULTS ARE NOT TYPICAL AND THEY ARE NOT A PROMISE OF WHAT WILL HAPPEN FOR YOU. THEY REFLECT WHAT IS POSSIBLE WHEN SOMEONE FULLY COMMITS AND TAKES PERSONAL RESPONSIBILITY FOR THE PROCESS. THROUGH MY COURSES, PROGRAMS AND COACHING I OFFER A HIGH-IMPACT PARTNERSHIP - NOT A PASSIVE EXPERIENCE.

When you purchase our product, you understand there is no guarantee that you will achieve any particular result or outcome using any of the ideas, tools, strategies or recommendations provided. We make no promise or warranties regarding the likelihood of your success, performance or future maintenance of your results of any kind. You understand that as with any financial endeavor, inherent risk is present and you therefore assume all responsibility for any such risk.

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