Atin P. LiveFit365 Fitness Assessment

 

Personal Analysis

Date: 9/16/22

Fitness Professional: Coach Tom

 

Client Data

Name: Atin P.

Age: 43 

Height: 5’-4”

Weight: 218 (Goal: 160)

Phone Number: XXX-XXX-4089

Occupation: Works from Home /Office

 

Fitness Analysis

 

Test No. 1 - Body Composition

Testing Method:Bioelectrical Impedance

Body Composition: 38.3%
Desired is under 20% for males.
Body fat is the fat close to the skins surface (subcutaneous fat).

 

Points: 1

 

Test No. 2 - Cardiovascular Fitness

Testing Method:Treadmill Walk Test

Speed: 3.5mph, Incline 2.5

Heart Rate: 135

Time: 5 minutes

Vo2max (see explanation below): 43

 

Points: 4

 

Test No. 3 - Flexibility 

Testing Method:Sit and Reach Box (Scale 2)

Reach: 5 3/4”

 

Points: 1

 

Test No. 4 - Muscle Strength Test

Testing Method Flat Bench Free Weight Dumbbell Chest Press 

Weight Lifted: 80 pounds

Number of Repetitions: 10

 

Points: 1

 

Test No. 5 - Muscle Endurance

Testing Method: Full Sit Ups on Mat

Number of Sit Ups in One Minute: 26

 

Points: 2

 

Total Fit Score: 9 

Total available 40

 

Vo2 Max Definition

Maximal oxygen uptake, one factor that can determine a persons capacity to perform sustained exercise and is linked to aerobic endurance. Vo2 Max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. It is measured as milliliters of oxygen used in one minute per kilogram of body weight.

 

Additional Body Composition Measurements listed below 

 

Visceral Fat= 21

Goal: 10

Visceral fat is intra abdominal fat that surrounds the organs. Studies have shown that those with visceral fat 

are more susceptible to heart disease, stroke, diabetes and hypertension. A person may be within a healthy weight range, but still have too much intra-abdominal fat around the internal organs.

 

BMI (Body Mass Index): 37.5

BMI Goal: 20-25

BMI is a value derived from the mass (weight) and height of an individual. The BMI is an attempt to quantify the amount of tissue mass (muscle, fat and bone) in an individual and then categorize you as underweight, normal weight, overweight or obese based on your value 

 

If your BMI is under 20, you might be under weight. Between 20 and 25, you are at a good and healthy weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese. 

 

Medical History

Low BackPain 

Fractured left Hand 2020 

Dislocated pinky finger 

Pre diabetic

 

Medications

Heartburn (over the counter?)

 

Fitness Goals

How many days per week are you active now or do you plan on exercising/training? Coach Tom recommends 3 resistance weight training days per week (this may increase in time and or days as you progress), minimum 1 hour per day while increasing weight safely and effectively while maintaining good form. Stretching/Cardio on off weight training days.

 

What activities are you involved in now? Basketball, Bicycle riding.

 

Choose all that apply to your goals

 

Body Fat Reduction, Increase Strength, Tone Abdominals/Mid Section, Improve Flexibility.

 

The following is recommended for weight loss:

 

Nutrition Consultation

The LiveFit365 Nutrition Program that I developed and use myself as well clients is geared to get each person the proper amount of carbs and proteins in each of your 4 or 5 meals daily. Healthy proteins and carbs should be eaten together to stoke your body's metabolism. I have the recipes, shopping list of foods to eat, foods to avoid and meal plan so it is easy to follow. Your body can only consume a certain amount of protein. Any excess protein you eat will be stored as fat.

 

Current Food Diary: Atin will fill out and submit for my review.

Average Day of eating:

 

Breakfast

Time of day:

 

Lunch

Time of day:

 

Dinner

Time of day:

 

Snacks

Time of day:

 

Beverages: 

 

Calculation for protein requirements for you per day based on your goal weight from the American College of Sports Medicine: 72 to 108 grams of protein per day based on your activity level.

 

Example of foods containing protein:

1 small egg (38 grams): 4.79 G protein. Just the egg white: 3.6 G protein.

1 medium egg: 5.5 grams 

1 large egg: 6.3 grams 

1 extra large egg: 7 grams 

1 jumbo egg: 7.9 grams 

 

4 ounce chicken breast: 31 grams