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Fitness Assessment

All training programs should start with a fitness assessment. They gather basic information and include a dynamic fitness assessment like the overhead squat test. In this example we’ll be looking at a training plan created for Michael. The information collected helps to shed light on who the training program is for, some basic health stats, ability to exercise, occupation, lifestyle, medical history and goals. This information will be carried throughout the plan to make sure that Michael is set up for success.

When creating your plan be sure to collect this information. For more information refer back to Are You Ready and Able? portion of the guide.

General Information

  • Client: Michael
  • Age: 34
  • Weight: 212 lbs
  • Height: 6’5”
  • Readiness: Able to begin exercising, no issues other than medical history
  • Occupation: Senior Interaction Designer, office job, spends a lot of time on the computer
  • Lifestyle: Some experience exercising, lives a sedentary lifestyle, hobbies are playing video games with friends, running and cycling
  • Medical History: Grew up with exercise induced asthma, has outgrown but needs to be cognizant of heart rate and breathing
  • Goals: Burn body fat, build muscle and gain strength

The next step will be to perform a dynamic fitness assessment like the overhead squat test. For more information refer back to the Dynamic Assessments portion of the guide.

Dynamic Assessment – Overhead Squat:

  • Observations:
    • Slight upper cross and lower cross syndrome from occupation and lifestyle
    • Knees go in slightly on decent, right foot turns outward, tailbone tucks, chest and shoulders fall forward
  • Outcomes:
    • Overactive muscles
      • Soleus
      • Gastrocnemius
      • Biceps femoris
      • Adductor complex
      • Gluteus medius
      • Tensor Fascia Latae
      • Piriformis
    • Under-active muscles
      • Anterior tibialis


Based on what was collected and observed it is recommended that Michael work on correcting his common postural distortion patterns caused by his occupation and lifestyle. The recommended corrective exercises were selected based on observation of the overhead squat assessment and referencing the table for overactive and under-active muscles. These recommendations will be incorporated into the warm-up and cool-down phases of his program.

  • Corrective Exercises
    • Self Myofascial Release
    • Latissimus Dorsi
    • Piriformis
    • Hamstrings
    • Calves
    • Tensor Fascia Latae
    • Quadriceps
    • Adductors
  • Static Stretching
    • Standing Gastrocnemius
    • Standing TFL
    • Kneeling Hip Flexor
    • Standing Adductor
    • Kneeling Latissimus Dorsi
    • Standing Pectoral
    • Upper Trapezius