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Health check and fitness assessment Durham

“Physical, mental or lifestyle changes may take time. The results are worth it."

Phil Cordell – Personal Health, Life & Fitness Coach



Health check and fitness assessment Durham
Weight Training

Just because someone is a size 10, weighs 7st, or did a marathon 5 years ago, doesn’t mean that they are ‘fit’.

I am going to share with you here, a number of observed ways to gauge an individual’s fitness.

Listed below are just some of the main areas that require developing, balancing & maintaining to consider an individual ‘Fit’;

Posture – The true definition is ‘ The position of the body before and after movement.’ How this can be explained is that the body has an optimum standing position of stationary, in this optimum position, the muscles are doing very little to stay upright, this would be correct posture. If you were to drop a shopulder forward, or allow your weight to go to one side, hunch your back or tilt your head, this would be incorrect posture and the muscles will be working more than they should to hold you in that position, if your normal posture involves any incorrect position, you will require a combination of Flexibility and strengthening work to correct.

Flexibility – The optimum amount of muscle movement within every joint

Muscle Endurance – The ability to carry out basic tasks/exercises for an amount of time

Muscle Strength – The required amount of strength ot carry out an individual task without harm to the muscle or other soft tissues

Body Composition – The optimum healthy amount of body-fat for your body taking into consideration any specific sporting requirement or level

Cardiovascular Ability (VO2) – The ability for your heart and lungs to work together and deliver oxygenated blood to your muscles and organs, and remove carbondioxide

Mental Balance – A certain emotional levelness

Balance/Equilibrium – Being stable standing on one leg, or feeling in control standing on a moving object

Motor Skills – The ability to react physically to environmental change, i.e. can you bring your arm up quick enough to stop a ball hitting your face, or, can you jump out of the way of a dog running at your legs

In addition to the above we must also have the ability to;

Run – With ease and for a certain amount of time at a certain pace

Jump – Standing jump up, as well as distance

Push – Using chest, shoulder and arm muscles

Pull – Using back and arm muscles

Bend – Sideways forward and back, standing and sitting without risk or discomfort to your back

Twist – Evenly to each side, standing and sitting without risk or discomfort to your back

Lift – Using legs as main strength, and holding a weight with arms

Squat – Evenly, with feet pointing in the same direction as the knees, at least to thigh being horizontal, and keeping your nose behind your toes

Lunge – Confidently, keeping torso uprigh and with feet pointing in the same direction as the knees, at least to thigh being horizontal

The hierarchy of priority for the average individual is, Posture & Flexibility

A lot of people choose to run to get fit, most are not fit enough to run, and running may only address 3 of the above areas.

All of the above must be in balance, otherwise you would not be classed as fit.

If you are a participant in a specific competitive sport, then you would need to adhere to the above, ‘plus’ the specific requirements for that sport.

Now, Do you consider yourself ‘fit’?

Your training should address the weakest areas of the above list 1st! !

Working with Fit for You, we assess all of the above areas, and program your training accordingly

Author – Phil Cordell is an ex-serviceman, now a professional personal trainer to find out how he can help you with finding out what areas you need to prioritise, feel free to contact us


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