Hud Work Fitness

Tim Carrell's fitness testing with Hud Work Fitness

Introduction to this article

On the 11th of November, Hud Work Fitness did a session with Tim Carrell covering Tim's general health in terms of BMI, Lung capacity, Blood pressure and Heart rate. These tests were done so that we had a basic picture as to how healthy Tim was. Following on from the health screening tests, on the 15th of January, Tim Carrell went through a variety of fitness tests. working on his personal fitness using the 12 Minute Cooper run, Sit and Reach test, Sergeant Jump test, 1 Rep Max test, Press ups and Sit ups tests and the 30 Metre sprint test. In this article, Tim's results and thoughts on the experience will be shared in a form of feedback directly to him. Read all about it!

Health Screening tests

Body Mass Index (BMI Test)

As shown in the table above, with your weight being 78.5 KG, and your height being 183 CM, this puts you in the green section (healthy section)

This is clearly the best section to be in due to your life style. Not being an athlete that requires much weight and strength, (overweight) or an athlete that demands a light and nimble body (underweight) you are where you need to be.

Lung Capacity Test

From the first time out of the three tests we did for lung capacity, it as clear that you were going to score high on these tests. With your first results being 5100ml and your last test being 5700ml, (excellent region) comparing to normative data it shows that you have healthy and large lungs. To further receive even more accurate results, we would have taken you back to the Hud-Work Fitness centre and used the more advanced spirometer so that you would be able to see more and understand more about how your lung capacity is measured. As the equipment used was and old form of the Spirometer, the only normative data for this specific piece of equipment was what I had showed you on the day of our tests.

Blood pressure

Looking at your results from you Blood Pressure test, it shows that your Systolic (Blood pressure as your heart is pumping) was 159 in the first test and 140 in the second, which is above 140 (High Blood pressure region according to the normative data shown to you during the test) As we discussed during the tests, it is clear that from these results you have high blood pressure. Although we took these tests, I feel that to have gained a more accurate results, we would have needed to take away your sleeve as this could have effected your results.

Heart Rate

This test was done simultaneously with you Blood Pressure test as is was on the same machine. Unlike your Blood Pressure results, you Heart Rate showed results of an average level on normative data and did not raise any concerns for me to have brought up. This shows us that despite what might be effecting your Blood Pressure, you were generally fit and had a healthy heart.

Strengths and areas for improvement;

Strengths ;

-Low BMI

- High Lung Capacity

- Average Heart Rate

Areas to improve;

- Blood pressure

Lifestyle improvement strategies;

Below will be the feedback that is thought to be necessary for you after looking at the results from the tests we took in terms of you general health.

Blood Pressure

As we discussed after your tests, you Blood Pressure raised a slight concern to me as it was rather high. If you Blood Pressure was not in the ‘High Blood Pressure’ on the normative data I showed you during our test, then I would have no need to bring it up, but seeing as it was, I do feel it can be beneficial if I inform you on some of the ways, you may or may not already no about, that can help you lower your BP.


Eating healthily can effect your BP by a great deal, it could take you out of a ‘High Blood Pressure Region’ and lower it down into a more healthy ‘Ideal Blood Pressure Region’.

  • Increasing amounts of Potassium can help lower your BP
  • Decreasing the amount of Sodium in your diet will help lower you BP
  • Read food labels regularly
  • Buy fewer processed foods
  • Monitor sleep and ensure you are getting at least 6-8 hours a day
  • Avoiding any forms of Caffeine will not only lower your BP due to the lack of it in your body, it will also help you sleep
  • Taking into account the fact that you do have a busy and active lifestyle, it is still important to reduce what makes you stressed as much as you can

These strategies will help you to gain more and better sleep, which as we spoke about previously, has a huge impact on your BP, also eating healthier will allow your body to function better, letting blood flow more efficiently and healthily. These strategies will only work if they are followed strictly, to get one night of sleep, and to have one day of healthy eating will not make the difference needed.

Fitness Tests

Warm Up

Tim went through a 5 minute warm up to ensure the risk of injury was minimal. Spending 5 minutes on the static bike allowed Tim's muscles to get warm and ready for the session. He was informed about all the tests he will be performing during his warm up.

12 Minute Cooper Run

This test was deemed as the most intense and tiring out of all the tests, by myself and you. Prior to the test, I asked you if you had ever used a treadmill, like the one we were using before. Your answer to this was quite surprising, and some what worrying. To ensure that you reached the highest distance you could, as it this is a maximal test, I felt it necessary for you to have a trial run before the test, so that you were able to get right into the test with no time wasted. As you can see, your results of 2370m, will be categorized in the above excellent section. This means that you have a very good cardiovascular system and that your body is used to running distances that challenge your lungs, and your leg muscles.

1 Rep max Test

By testing the maximum weight that you could free weight bench press, 10 repetitions, then using the ‘1 rep max converter’ that was shown during your test, this gave us a rough estimate of what your 1 Rep Max would be. As you had not been training with any weights recently, we both agreed that to first ensure that your technique with lower weights was correct, was necessary and safe. You soon were once again familiar with how it felt and the correct technique to use. Therefore we decided to cancel your first test as this was some what a warm up, to prevent any injuries. (I found that although this was a test that is done only 3 times, I felt that for you to benefit properly from the test, as well as avoid injuries or an accident, the first, light weight test was very important) Your final weight that you felt was just about the maximum you would lift was 24 Kg. Once we compared this to normative data, it showed that you were in the lower section. This, as I reassured you was not an issue as the data was made for regular weight lifters.

Vertical Jump Test

This seemed to also be a great strength in your fitness as you were able to achieve the highest results out of all the teachers. You power in your lower body is good and this gives you the ability to jump very high. When putting your results against normative data, with a best results of 51cm this puts you in the above average section. Having good power in the lower body is essential for all kinds of sports and exercise. I would recommend ensuring that you keep your power high by continuing with what you are doing and potentially increasing the intensity or amount.

Flexibility Test

Just before we started this test, you said that your flexibility was not going to be very good. Unfortunately you were correct. As shown in the normative data, anything below -20cm on the sit and reach box, is classified as ‘very poor’. Your results were -40 and -50. From this, it is very clear that your flexibility is quite a concern.

Sit up and Press up Test

Looking at your results and the normative data for the sit ups and press ups tests, you fell under the highest section ‘Excellent’. This means that your muscular endurance is of a high and healthy standard. This was one of your strengths.

Above you can see that, for people aged 16-19, that your scores range around the average section. From this it is sure that you can take a positive feeling and motivational encouragement that you have good pace, especially for you age group.

30 Metre Sprint

Each of your sprints went well, you were able to use good power to get of the mark and you managed to accelerate quickly. This test showed that you have good power in your lower body, being that you were able to increase your speed quickly.

Strengths and areas to improve on

Strengths ;

-12 Minute Cooper run (Cardiovascular)

-Sergeant Jump (Power

- Press ups and sit ups (Muscular Endurance)

- 30 Metre sprint (Speed/Power)

Areas to improve;

- Flexibility (Sit and reach test)

- Strength (1 Rep max)

First area to improve

1 Rep Max

This test showed to not be so much of a challenge for you, more of a reintroduction. Due to the information you provided me with in terms of you experience with this test and bench pressing, you had not been on the bench for some time. This was what I believe to have been the main reason you did not further your final weight. I am very confident that if we were to have another session, you would be able to start with a weight you are more challenged with and then still increase more than in the previous session.

Although this was my main thought, there were still aspects of your technique that I would like to bring up. Also some ways in which you can further improve you Muscular strength yourself.

Your technique was very good, and it seemed like you new what you were doing. The only comment I would make, is that if we were moving up the weight to something much heavier, there could potentially be issues. When bringing the weights back down, during the press, now and then you would let you elbows go lower than they should always be stopping. As we were using rather light weights, it was not much of a problem, if we wished to move it up a bit, then I would have needed to made a comment then.

Strategies for improvement;


There are ways in which this habit can be easily erased, it will simply take focus, and practice.

-To ensure that you are aware of the level your elbows are at, you can simply start off with sticking with the weights you were fully comfortable with during our session. From this you can use the mirrors in the gym to analyse yourself. Ensuring that you are able to view your technique without effect how you bench is essential. If this seems impossible, Video analysis is also good, although this will only show you after you have done it, being able to see yourself whilst fixing the mistake will be more beneficial.

- As I briefly mention during the debriefing of our session, a very good, and underestimated way of improving ones strength is Isometric training. This was the training involving a stationary and constant pressure on a muscle group. I gave an example of holding a weight out sideways and holding it there, this, instead of doing repetitions, tears more muscles fibres which is what happens to the muscles for them to be rebuilt bigger and stronger.

Second area to improve

Sit and reach

The sit and reach test really presented itself as a difficulty for you. You did not manage to reach the levels on the normative data as your results were very low. Flexibility is a crucial element of your fitness. Most people who are training their bodies will believe that flexibility is just a choice, like a specific muscle to increase ability and not feel the need to train. This is a very bad mentality to have, especially if you have not been taking part in sport or doing much intense exercises in some time.

By improving your flexibility, your ability to train harder and work more confidently will be improved dramatically. Not only does flexibility allow your muscles to stretch further and be more comfortable under these types of pressure, but also under the pressure of weights. Having healthy and mobile joints and ligaments (which come along with the correct stretching) your body will be able to withstand high amounts of pressure on your legs, ankles, arms and wrists. This means you will be able to increase your weights in training, allowing you to progress more comfortably and safely.

In terms of a warm up, most would think it to be wise, stretching all the muscles well before you hit the weights. This is false and can prevent you from doing the best you can. When you stretch, your muscles expand and the protein taken in previously will then target your muscles. Through this your muscles become elongated for a short period of time. There for, for about 10 - 20 minutes, your muscles are in a state that will not benefit your results or ability at all. Ensure that s simple heart rate raiser and a few light dynamic stretches are performed before the work out, then afterwards have a cool down, followed by some patient, slow static stretches.

One thing that many people underestimate and do not fully trust or believe in, is that with good flexibility, comes better looking and healthier muscles. If you are intending on not only improving your fitness levels and strength, but also looking even better. Flexibility is a way of lengthening your muscles, giving them a leaner and more ideal look.

Lifestyle improvement strategies;

Improving your flexibility will take patience and knowledge. Here I will list the 6 types of different stretch and define each one. This information will be far more important to you than you might believe.

  1. Ballistic stretching - Fast explosive movements, (good just before sport or work outs although potential injury risk unless trained athlete) such as leg swings or straight arm clapping behind your back and in front of you
  2. Dynamic stretching - Moving and progressive stretches, such as walking lunges and shoulder circles
  3. Active stretching - Stretching your agonist muscles by stretching your antagonist muscle (opposing muscles are contracted, allowing an unforced stretch in the muscle you are targeting)
  4. Passive (relaxed) stretching
  5. Static stretching - Applying a force from something else to stretch your muscles (in this stretch you will not do any work) I.e Having a partner push you foot back to stretch your calf.
  6. Isometric stretching - A static stretch with a force being applied to the muscles being stretches (Pushing against the wall with ankle on the floor to stretch the calf muscles.
  7. PNF stretching - Working with a partner for assisted stretches to ensure maximum benefit.

By trying out these stretches, and not only using them after and before exercise, but also creating a daily routine where even if you do not have any physical activity planned for the day, you can still stretch. I would recommend when you wake up in the morning, and before you sleep to drink some water (as this is very good for the muscles and helps keep them as healthy as possible) then go through a variety of stretches. Seeing as your lower body was what we tested in terms of your flexibility, I would mainly focus on you lower body, as it has the largest muscle mass of your body. By doing the simple stretches you know, such as;

- Touch the toes to stretch your hamstrings

  • Keeping your ankle on the ground and stretching against a wall, for your calfs
  • Feet flat against each other sitting with your back straight, helping you groin
  • Sitting with one leg straight and the other bent over the straight leg, and pulling your knee towards you, will help to stretch your gluteus.