Health and Fitness Report

Ms. Lisa Pang


Over the past few months, you and I have been working together at Xtreme Fitness. We have completed a series of testing; Health Screening and Fitness Testing. This gave my company an overview of your Health and fitness levels, in order for us to design a fitness programme just for you.

In this report, we will be reviewing your results, and comparing it to normative data, recommending improvements including resources that can be used to improve your fitness, analysing your PAR-Q answers, overall strengths of the testing’s, and finally going over the Health Screening test and Fitness test.


During both of the testing’s, we asked you to take part in a PAR-Q so that we know a bit more about you. PAR-Q stands for Physical Activity Readiness Questionnaire. It is a requirement for our participants to take this, as it allows my company to be aware of any current/on-going injuries, as well as any illnesses that you may have. The PAR-Q also prepares you for physical activity, and acts as a questionnaire that makes you more ready to take part than what you were like before.

The data that we have collected from your PAR-Q’s that you have filled in, we
have seen that there is no injuries or illnesses that we as a company need to worry about.

As attached on a page at the end of this document, my PAR-Q goes over health and lifestyle questions, for example dietary, alcohol consumption and smoking habits. Knowing these factors will help me analyse your healthy lifestyle.

Health Screening and Fitness Testing

We took part in 4 different tests for the Health Screening. They were; Blood Pressure, Heart Rate, Lung Capacity and Body Mass Index (BMI).

The tests that we had done for the Fitness Testing were; Push Up/Sit Up Test (Muscular Endurance), Sit and Reach Test (Flexibility), 12 Minute Cooper Run (Aerobic Endurance),

Results and Normative Data

Health Screening Normative Data

We did this testing on the 12th November 2013.

Heart Rate

Your results from your resting heart rate shows that you have a healthy heart rate when you are resting, as the normative data shows that the average heart rate is between 60-80 beats per minute, and your heart rate was 63 beats per minute.

Blood Pressure

Your results for blood pressure show that you also have a healthy/average blood pressure. The normative data states that an average blood pressure should be around 120/80. Your score was 115/71. The higher number is called systolic, and the lower number is called diastolic. The definition for systolic and diastolic is:

Systolic – measures the amount of pressure that the heart beats when blood exits to arteries and blood vessels.

Diastolic – is the pressure that is put against the walls of arteries in between heartbeats when the heart is relaxed.

Lung Capacity

For this test, we used a piece of equipment called a Spirometer. It calculates the amount of volume of air in the lungs. It is a piece of mechanism that gives an accurate reading of the volume of air inspired and expired by the lungs.

Body Mass Index

Body Mass Index (BMI) is used to measure the body fat that is based on the height and weight of a person. This test is a way of seeing if your weight is appropriate for your height. Your BMI was 22.0, which was classified as a normal weight. You were not near underweight or overweight, so the weight you are at the moment is perfect for your height.

Photos from the Health Screening

Fitness Testing Normative Data

We did this testing on the 21st January 2014.

Aerobic Endurance

For Aerobic Endurance, we tested you by the 12-minute cooper run. We had you run for 12 minutes at a constant rate. Your test results show that you were poor at this, but there is always room for improvement at my company. You being tired may have also caused this result, as we had tested all the other tests before this test.


Your normative data for speed was poor, although you improved your speed each time from your first time. It showed me that you were determined to improve your score each time.

Muscular Strength and Power

We tested you for your muscular strength and power with the Sargent Jump Test. We tested you 3 times and I recorded your best score, which was 38cm. Your score compared to the normative data was average.

Muscular Strength

We tested you with the 10 rep max test. Your best score for this test was 16 pounds in total. I had made a normative data score that was specified to you, as a persons weight is the average score for the 10 rep max test. Your normative data score was very poor, but there is no need to worry about this, as you would need to be either a strength trainer or body builder to get a good score in this test.


I think that you flexibility will be the fitness test that would be the easiest to improve on, as you scored such a high score that it would be successful when testing you on this. Your best score was 18.5cm, which is excellent in comparison to the normative data score.

Muscular Endurance

Your muscular endurance varied between the two tests that we did. We chose to do the 30 seconds test, as you wanted to do the shorter one as a personal preference. Your result for push up test was 18 push-ups in 30 seconds. You did the standard push up so your result was good in comparison to the normative data we used.

Your result for the sit up test was 10 sit-ups, which was poor when compared to the normative data. But your technique for the sit-ups was consistent and you were in good form for every second of the 30 seconds.

Photos from the Fitness Testing


For your strengths, you had 1 main strength for each testing’s. They were your BMI in health screening, and Flexibility for the fitness testing.

Health Screening

As I mentioned above, your BMI was on the average scale, which is good in comparison to the normative data. It is healthy to be average as it gives you a good target to stay at that weight, so you can continue to train to stay at that level.

Fitness Testing

For fitness testing, your strength was flexibility. Your scores in this test were consistent. You also seemed to enjoy this test the most, and with the recent feedback sheet that I received from you, this was your favourite test.


As you mentioned in your par-q and in the recent feedback sheet, one of your aims was to get fit. I would like to recommend some resources that you can use to help you improve your fitness. Firstly, I would like to recommend a watch that you can use to track your fitness. Its called Garmin VivoFit. This device monitors how many footsteps you take a day and it also monitors your sleep. These are just some of the features that this watch provides. You can find more information about this watch at: .

You also mentioned in your feedback sheet that you would like to work out in a group, but occasionally have a one on one with a fitness trainer.

I would like to recommend starting a personal exercise programme with you that will last between 4-6 weeks. We will have a mixture of team classes and individual classes. This programme will help increase your fitness, and you may also find a new activity that you might enjoy.

Lifestyle Improvements Recommendations

During our fitness testing, I recommended different improvements you could do, to improve your fitness. They were:

  • randomabs (app on your iPhone)
  • jantastic (running challenge)
  • Yoga
  • learn stretching and flexibility (app on your iPhone)
  • Nike Fuel Band (accessory)

We discussed some lifestyle improvements that you could take on at our fitness testing. I mentioned a few apps that can be downloaded on your phone like randomabs, hundred push ups and also an app that improves your flexibility ( ) Each app will help you improve fitness in a different way, as it is designed to send reminders to you everyday to ensure you are doing the exercises.

Another lifestyle improvement that I recommended was to sign up for a running event that was placed during January. The site was called jantastic, but I thought since we were near the end of the month, we could design a running challenge called febtastic! This would help you with your aerobic endurance. There would be a different challenge everyday of the month to make sure you are doing the challenge.

randomabs (website)

Randomabs is website, which sends you different daily challenges to follow. It helps to improve your core strength (abdominal muscles). It sends you reminders every day to follow it, so it should not be hard to follow! The website also demonstrates how to do the different activities, to make sure you are doing them correctly, and also to make sure they are effective.

The link to the website is written below:

Jantastic also have a youtube account, where you will be able to view the different types of routines, and familiarize yourself with them.

I recommend that you take on this challenge, as your muscular endurance section was good for push ups, but poor for sit ups. This will help you improve your overall score in the future, and it will also help you with your muscular endurance.

Another positive to this is that it will maintain your body image, and can even make it more appealing!

This would help you in the future, as you will be able to do the muscular endurance exercises with no hassle.

jantastic (running challenge)

Jantastic is a running challenge that is held in January. There are different running challenges that are set everyday, for you to do. The aim of this challenge is to improve your aerobic endurance, which we identified to be one of your weaknesses.

I recommend that you follow this, as one of your goals was to improve your aerobic endurance, and this will help you do that! It sets you challenges that you may not be used too, and is out of your comfort zone. But it will make you train harder to try and see the outcome in the end!

Link to Jantastic's Website:

learn stretching and flexibility (app on iPhone) + Yoga

When I asked you what fitness test you enjoyed the most, you said it was the flexibility test. I also noticed that your score for the sit and reach test was excellent, so I thought you would like to improve further with your flexibility.

I would like to recommend that you download the app linked below:

The app "Learn Stretching and Flexibility" help you learn different stretching positions, which would also help you improve your flexibility. I recommend this to you as you may find this more enjoyable, and relaxing. This could also help you decrease some stress going on, as you can stretch your problems away!

Another way you could improve your flexibility, is through Yoga. This would also help decrease your stress levels, as it requires your full attention and state of mind when taking part in yoga.

Nike Fuel Band

I would like to recommend the nike fuel band to you, as you will be able to use this as a day to day piece of equipment. It doesn't only act as a watch, but it also tracks the amount of steps you take a day, the amount of calories you have lost, tracks your heart beat and many other features. Your daily activity results will be sent to a device when connected, and you will be able to track your fitness and health whenever you want.

I feel as if you will benefit from this fuel band, as you mentioned you were quite busy and may be unable to exercise daily. This band will motivate you to incorporate exercise into your daily routine by walking up the stairs instead of taking the lift, walking somewhere instead of taking a taxi.

Lifestyle Improvements

As mentioned on the PAR-Q that we did before our health screening and fitness testing, I asked several questions on your healthy lifestyle. When answering questions about smoking, dietary, stress and alcohol, the main two lifestyle that we can help you improve would be stress and alcohol consumption, as you mentioned you do not smoke, and your current diet is balanced.



Smoking was a strength for you, as you have never smoked, which means your lungs are clear of tar and nicotine. As this is a strength, we hope that you maintain this as a strength and do not consider smoking in the future, as it can harm your respiratory system.

To ensure you maintain this, stay the way you are. Second hand smoke may also cause lifetime risks, so I would recommened to caution any friends or family with the risks of smoking, and if needed, ask them politely if they can stand away from you.


Diet was another strength for you, as you mentioned you were following a diet to ensure you were healthy eating. This is a good strength to posses as then you and your body will be in a healthy mind set, and your body is getting all the nutrients, carbohydrates, fat, protein, minerals, fibres as needed, and not much extra.

My recommendation for you is to follow your diet through, but also sometimes mix it up slightly so your body is having different types of food, rather than sticking to one main menu.

Areas for Improvement


When talking through the PAR-Q, you mentioned that you drink alcohol on a weekly basis, which is considered ok when drinking in moderation. As a women, the maximum amount of alcohol you should be consuming is between 2-3 units, which is equivalent to a pint of beer. It is important to follow this as the toxins in the alcohol when over consumed goes into your blood stream, and your body will be unable to break it down when there is a large amount of alcohol in your body.

Listed below are the positive and negative outcome of alcohol, as listed on my companies website.

Benefits of Drinking Alcohol

  • Some alcoholic drinks can be healthy (Red Wine)

  • It can lower your risk of cardiovascular disease
  • It helps preventing against the common cold
  • Lowers the risk of diabetes
  • Allows drinkers to meet other drinkers when they are out
  • Can protect against erectile dysfunction (improve libido)

Negatives of Drinking Alcohol

  • Can cause infection to the livers
  • Cancer can form in the mouth, throat, larynx, intestines and breast for women
  • Can cause pregnancy issues
  • Can cause stress
  • It can leave you with no money
  • Can get into legal trouble when intoxicated

As you can see, there are several lifetime negatives to drinking alcohol, as it can form life threatening illness like cancer. Besides having a negative effect, alcohol can also be seen as a positive, as it helps individuals meet new people and form friendships with other drinkers. Some alcoholic beverages can also be classified as 'healthy', for example Red Wine. It is considered healthy, as anti-toxins are present in wine.

My recommendation with your alcohol consumption is to trade beers and spirits, to red wine as a healthier option. Also make sure that you drink in moderation and not go over your daily units.

The image below shows all the negative affects of alcohol.


Stress was another factor you mentioned as something that was present quite often, from work, finance, and exercise. At our company, we aim to help you with your stress factors, especially if it is related to sport or exercise. We hope we will be able to relieve some of your stress whenever it is possible, as exercise will take your mind off any ongoing issues at work or at home.

My recommendation to decrease your stress levels is to exercise more frequently, and join a sport that will help you take your mind of any problems, for example yoga. You will be able to leave your work behind, and enter a room when your concentration is needed elsewhere.


I think that the four factors mentioned above highlights your lifestyle, and also how you should improve on them. Joining a fitness club or just doing exercise in general would help motivate you to be a healthier person. Alcohol, Smoking, Stress and Dietary are all factors that can impact you both in a positive, and negative way. I hope i will be able to make it all positive for you with your time at Xtreme Fitness, as it is important that all our customers are happy, motivated and positive with their life and lifestyle.

I think that you will be able to improve with your stress and alcohol over time. Alcohol may be easier to improve on than stress, as stress follows a person everywhere, and it is completely normal.

If you would like additional information, please check out our company's website: