Assessment v 4

8/16/2019 Assessment v 4

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1. List the medications you take on a regular basis.

2. Do you have diabetes? High Cholesterol? Metabolic Syndrome No Yes

3. Have you had a stroke? No Yes

4. Has your doctor ever said you have heart trouble? No Yes

5. Do you take asthma medication? No Yes

6. Are you, or do you have reason to believe, you may be pregnant? No Yes

8. Do you have any diagnosed muscle, bone or joint problems that you have been told could be made worse by participating inphysical activity/exercise?

7. Do you have any other medical condition(s) that may make it dangerous for you to participate in physical activity/exercise? No Yes

Cardiac Risk Factors

17. Do you smoke cigarettes on a daily basis? No Yes If yes, how many cigarettes per day do you smoke (or did you smoke in the past two years)? per day

18. Has your doctor ever told you that you have high blood pressure? No Yes

19. Has your father, mother, brother, or sister had a heart attack or suffered from a stroke before the age of 65? No YesIf yes: a) Was the relative male or female? b) At what age did he or she suffer the stroke or heart attack? c) Did this person die suddenly as a result of the stroke or heart attack?

Main Goals

Exercise History

Commitment

Motivation

Expectations from trainer

$

I _____________ recognise that the instructor is not able to provide me with medical advise with regard to my medical fitness and that

this information is used as a guideline to the limitations of my ability to exercise and acknowledge that, by signing this document, I have been

informed of the need to obtain a physician’s examination and approval prior to beginning this exercise program. I fully understand that theprogram may be strenuous and choose to participate completely voluntarily. I accept all responsibility for my health and any resultant injury or

mishap that may affect my well being or health in any way. I hold harmless of any responsibility, the instructor, facility or any persons involved

with this program or testing procedure.

_____________________________ Signature _____________________________ Date

Name:

Phone:

Email: Date:

Exercise contradictions:


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Name:

Phone:

Email: Date:

Injury or pain

Notes


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Sets

Warm up sets 60 seconds rest between all sets on a 4010 tempo

Reps DB press %100 SA DB row %100

1 4 (40%)

2 4 (40%)

3 3 (60%)

4 3 (70%)

Reps

120 seconds rest between all sets on a 4010 tempo

85% Close grip bench press Reps


17.5% External rotation from knee 18.5% Bent over trap 3 lift

Left Right Left Right


37.5% Seated DB shoulder press 17.5% Incline Powell raise



Pull up


5 2 (80%)

6 8

7 8

8 8


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Heel knee stops - calves

Trunk forward - Hip flexors

Knee inwards - weak VMO

Torso Lean - QLFoot spins - external rotators

Right Left Squat: knee

ankle

hip

Lunge: kneeanklehip

Height 1

Height 2

Height 3

Left leg Right leg

THE KLATT TEST

SQUAT

STATIC TENSION

Jump to lateral side - weak hip abductors

Jump tp medial side - weak hip adductors

Jump forward - weak hamstrings

forward head lean - weak posterior chain

Forward torso lean - weak glute maxLateral torso lean - weak QL

knee tracking inwards - weak VMO

Foot jumps in place but

externally rotates - weak hip rotators

Back ex100%

Sit up65%

Side plank 55%

Side plank 55%

BIERING SORENSEN TEST

Name:

Phone:

Email: Date:



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Name:

Phone:

Email: Date:


SQUAT TEST

OBSERVATION MUSCLESHips push back / forward torso lean Short hip flexors

Knee buckle in & out for split second Short ITB

Knees collapse in Weak hamstrings glute VMO and hip rotators

Knees buckle in on acent Weak hamstring & glute

Knees widen Short adductors

Shift in hip height torso lean Short Ql to side of shift

Back rounding Short erector spine

Feet spin out Short piriformis

Heels lift Short gastroc & soleus

Weight shifts to one side Short piriformis to side of shift

LENGTH TENSION TESTS

LOWER BODY UPPER BODYHamstring External rotation

Hamstring lateral head Internal rotation

Hamstring medial head Lats

Adductors long Tricep

Adductors short

Hip Flexors

Quad

ITB

Piriformis

Glute

External rotation

Internal rotation


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Charles Poliquin BioSignature Modulation

Chin

Overall

Cheek

Overall

Pectoral

Androgen

Triceps

Androgen

Subscapular

Insulin

Supra-illiac

Insulin

Mid-axillary

Thyroid

UmbilicalGrowth

Cortisol

Knee

Growth Hormone

Medial Calf

Growth HormoneQuadriceps

Estrogen

Hamstrings

Estrogen

Weight

Height

Belly Button

Bust

Butt

Thighs

Arms

Date19/1/08

Date Date Date Date Date Date Date Date Date Date Date

Name:

Phone:

Email: Date:



7/12


8/12

Poliquin diet principals by Charles Poliquin

To lose fat quickly, I like what I call the Protein Goal diet. High protein (1.5-2 grams of animal protein per pound

of bodyweight), high omega 3s (1.5 grams per percentage of bodyfat in fish oils), and carbs limited to green

veggies, but those can be eaten in unlimited amounts.

To fit in that much protein, shoot for six to seven meals a day. BCAAs during training can count as a 7th meal. A

two-hour fast before bed is recommended, so if you screw up and only hit four or five meals one day, don’t try

to cram in the last two. Hey, you messed up, but you still made 80% today, and that’s okay. Start again the next

day.

After a strict initial 14 day boot camp phase, a cheat meal every 5 days is added until the client is under 10%

bodyfat, and then they can have a full cheat day. As for the ladies, same thing; just times the protein goal by .6.

Most nutrititonists tend to advocate diets that had worked for them, which isn’t always a good thing if the

coach is a carb tolerant ectomorph. While I am definitely a fan of low carb diets for 75% of the population, heacknowledges that most can still get results with a carb-based diet. It just requires more precision than what the

average Joe is usually able to commit to.

Need a handy way to calculate the amount of protein to eat per meal? Animal protein is roughly 22% protein;

so 100g of chicken, beef or scallops etc. would translate to around 22g of protein. So if your daily protein intake

is 400 grams and you consume 6 meals a day, shoot for 300 grams of animal protein at each meal. (300 x 22%

= 66 grams of protein, x 6 meals – 396 grams a day.) It’s not ultra exact of course, but then again, you don’t

need to be obsessive compulsive to lose bodyfat.

All is not lost for the 75% of the population who don’t tolerate carbs well. I am of the opinion that by gettinglean and staying lean for a solid 18 months, you can actually make yourself carb tolerant. Just watch the

subscapular skinfold site: as the reading goes down, carbohydrate tolerance goes up.

Food rotation, especially varying your proteins, is very impor tant but it doesn’t need to be complicated. I

suggest labeling the meats you usually cook at home as “home foods”, and make a point of avoiding those meats

when dining out or traveling. So, for example,chicken, salmon and bison at home; steak, eggs and halibut on the

road. In a nutshell, that is what the Protein Goal is all about.


9/12

10 Steps to Mastering a Low-Carb Diet

by Charles Poliquin

Step 1: Eat every two to three hours.

Having frequent meals is very important to balance your insulin and cortisol levels. It also keeps you from

being hungry and consequently eating something you shouldn’t. There are two schools of thought on this:Some people say three meals are best, and others say six meals are best. In my experience, people who truly

transform their bodies typically eat at least five to six meals a day.

Step 2: Eat a complete protein with each meal.

Your best bet in protein is anything that could once fly, swim or run in the wild. Choose meats that are wild

caught, free range or pasture raised.

Step 3: Eat two to three cups of vegetables with every meal.

Many people complain of constipation when they switch to a low-carb diet. That’s because they aren’t eating

enough vegetables.

Step 4: Eat a healthy fat with each meal.

Healthy fats include organic coconut oil, organic butter from pasture raised cows, olive oil, nut oils, avocados and,

of course, fish oil (as a supplement).

Step 5: Eat foods in their natural state.

Avoid processed foods.

Step 6: Drink only calorie-free liquids.

Water, organic green tea and organic coffee are the best choices. Avoid artificially sweetened beverages.

Step 7: Eat carbs (other than vegetables) only when deserved.

There are two options: (a) eat carbs postworkout, but only if you are lean, and/or (b) allow yourself a higher-

carb meal every five to seven days.

Step 8: Eat a wide variety of foods.

Avoid eating the same thing day in and day out because it can lead to food intolerances and nutrient deficiencies.

Step 9: Be prepared.

Prepare your meals in advance and have them with you when you go to work.

Step 10: Eat to satisfy your own needs and goals.

Don’t eat something just to please the people around you. Choose to eat what you want; don’t let someone

make you feel bad because you are not eating the same crappy food they are.

If you follow these simple rules at least 90 percent of the time, you will see results. Let me break this down for

you: If you plan to eat every three hours and you have your first meal at 7 a.m., that means you can get five

meals in, with your last one at 7 p.m. Five meals a day for seven days means 35 meals per week. In order to hit

the 90 percent mark, that means 32 of your 35 meals need to be on point.

That leaves you with three meals each week in which you can go off-track. Remember, though, skipping a meal

counts as an off-track meal. At the end of each day, tally your score. It’s important to keep track; initially you will

be surprised how far you are from 90 percent. With time, though, you will get better and better.


10/12

My Take On The Top Ten Foods For Body Builders

by Charles Poliquin

Muscle Media does get it right in some cases: Four foods on the list I would recommend for anyone interested

in building muscle, getting lean, or achieving optimal athletic performance. Let’s review the list, consider the

author’s reason for applauding each food, and see how nearly 20 years of research changes things.

#1: Egg Whites

Whole eggs are on my list of best foods for fat loss because, as the Muscle Media author wrote, they are “made

up of pure protein—protein that’s considered nearly perfect because of its sublime blend of amino acids.” Eggs

also contain a nice dose of choline, which protects the liver from accumulating fat. Consuming more choline

elevates levels of the energizing neurotransmitter acetylcholine, which can also increase growth hormone.

Incorrectly feared due to their cholesterol content, recent research shows eggs don’t elevate serum cholesterol.

The author of the Muscle Media article had issue with the “fat-laden, cholesterol-rich yolk,” and cautioned

readers to avoid it. In fact, the body uses the cholesterol to produce testosterone and other androgenichormones, which support body composition.

Take Away: Eat whole eggs a few days a week for an excellent protein source and extra choline. Also, the

fats in the yolks lower the glycemic response of the eggs, allowing for better glucose and insulin management.

Avoid relying solely on eggs for your protein—eat a wide variety of animal proteins for best health, muscle

development, and optimal body composition.

#2: Sweet Potatoes/Yams

There is nothing wrong with sweet potatoes and yams in general. The typical sweet potato contains a small

amount of protein and fat, and about 24 grams of relatively slow-digesting carbohydrates. Eating them baked orsteamed is not a bad idea, but consider that one sweet potato contains about 150 calories, and if you add butter,

oil, or other ingredients to it, that number goes up. Get a better calorie bang for your buck from animal protein.

Then, replace sweet potatoes with green vegetables, colored peppers, eggplant, mushrooms, hearts of palm,

spaghetti squash, and water chestnuts for a vegetable that is better for body composition.

Take Away: Eat sweet potatoes for a flavorful sweet treat, or a refuel day. Unless you are ripped and need to put

some muscle mass, don’t make them a staple in your diet and be sure to avoid eating them with added sugar or

other such ingredients that you see around the holidays like marshmallows.

#3: BroccoliI completely agree that broccoli and the related cruciferous vegetables are excellent body composition foods.

They contain a compound that helps the body clear excess estrogen, and they provide a nice dose of fiber, a ton

of antioxidants, and are very slowly digested.

The Muscle Media author likes broccoli for its cancer fighting properties and high nutritional value. He points out

that the typical serving contains 155 percent of the RDA for vitamin C, roughly half the calcium of a cup of milk,

and substantial quantities of folate, vitamin B6, manganese, potassium, and beta carotene.

Take Away: Eat broccoli regularly—but not chronically at every meal!—and round out your cruciferous veggie

intake with cauliflower, bok choy, kale, collards, arugula, and radishes for optimal body composition.

#4: Tuna

The French nickname for tuna is “la poubelle de la mer,” which means “garbage can of the sea.” All tuna has toxic

levels of mercury and should be completely avoided for health and body composition. Tuna does contain omega-

3 fats and a lot of protein, but the toxicity level sends it straight to the list of worst foods for body composition


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and health.

It’s amusing that tuna—a “worst” food makes the MM2K “best” list, whereas cold water fish (herring, mackerel,

orange roughy, salmon, and catfish), which is my number one best foods for fat loss, makes the MM2K “worst” list

of foods for body builders! This highlights the need for specific, correct, research-based nutritional information for

optimal body composition and health.

Take Away: Avoid tuna completely, but include small cold water fish in your diet for a nice dose of omega-3 fats.

Opt for salmon, mackerel, white fish, sardines, mackerel, and anchovies, and round out omega-3 intake by taking

DHA-rich fish oil.

#5: Oatmeal

If you are serious about body composition, eliminating all grains, including oats, is a good choice for two reasons.

First, although oats do not contain gluten, they are often contaminated by gluten, making them allergenic for

people with celiac disease or gluten sensitivity. Even if you are completely fine eating gluten, oats themselves can

be inflammatory for some people.

Second, they are a grain and they elevate insulin much more than any protein, nut, or lower glycemic vegetable.

Better body composition and blood sugar results will come from avoiding ALL GRAINS.

Third, of all foods, according to Dr. William Davis, oatmeal is the top acidifying food after wheat. Increasing acid

load takes a toll on the human body. From osteopenia to muscle atrophy, acid load has been associated as being

one of the culprits.

Take Away: Simply, oats and oatmeal just cause too many sensitivity and blood sugar issues to be on any list of

“best” foods for body composition. In fact, no grain would be on my top ten list, however, if you choose to eat

carbs, choose instead the seed quinoa because it contains a better amino acid profile. Besides quinoa is a seed,not a grain, and has been shown to raise IGF-1 levels.

#6: Bananas

The Muscle Media author likes bananas because they are convenient, available year-round, and nutritious—all

good reasons, but not good enough for a list of “best” foods for body builders. There are so many BETTER fruits

for body composition such as the antioxidant-rich array of berries (blueberry, strawberry, raspberry, blackberry),

cherries, kiwis, and grapes. All of these fruits have been shown to blunt the insulin response of high-carb foods,

and many of them have been called “anti-obesity” foods by food scientists.

In contrast, bananas have a moderately high fructose content (about 7 grams per banana), more calories,and higher glycemic index than berries and other “fat loss” fruits. Bananas have also been shown to increase

serotonin, which makes it a terrible pre-workout food. Yet, many fitness/muscle building publications still put them

in their pre-workout meals.

Take Away: If you love bananas, eat them occasionally post workout. Instead of relying on them as your “go-to”

fat loss fruit, eat a wide variety of in-season fruits, with a focus on antioxidant-rich ones. The best time to take

them is as a post-workout feed.

#7: Turkey Breast

The key when eating turkey, as the Muscle Media author points out, is that it needs to be high quality. Ground turkey may have organ meats, other meats, skin, and who knows what else in it. Plus, non-organic turkey will be

pumped full of growth hormones, antibiotics, and other nasty things that you need to avoid.


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Take Away: Include organic turkey in your diet in moderation. Vary your protein source regularly, opting for cold-

water small fish and organic, pastured or wild meat. Avoid all non-organic meat.

#8: Whole Wheat Pasta

“Contrary to popular belief, pasta is not fattening. Fat Italian opera singers got that way because they heap

mountains of cheese and fat-willed sauces on their pasta,” writes the Muscle Media author inanely. The idiocy of

this statement aside, whole wheat pasta is a processed food that is made from a grain.

It is energy dense, elevates blood sugar, spikes insulin, and should be avoided if body composition is your goal.

What very few people know is that pasta has a fake low glycemic index, when measured at the two hour mark.

Pasta wrecks havoc on insulin levels 6.5 hours after its ingestion.

Take Away: There is no nutritional benefit from pasta that you couldn’t get from quality protein, “smart” fats, and

produce. Avoid pasta and other grains if your goal is to get lean and build muscle.

#9: Carrots

Really, carrots? It’s fine to eat carrots occasionally, but they wouldn’t make my ten “best” list of foods for anythingother than to turn you orange. The Muscle Media author likes carrots because they are sweet and have a lot of

vitamin A and C, however, there are many more nutritious veggies than the carrot. See that list provided under

the sweet potato entry for better veggie choices for body builders.

Take Away: Eating carrots in a salad or on occasion is fine, but don’t rely on them as your go to vegetable. Also,

opt for whole carrots rather than diced, shaved, or juiced because this processing speeds digestion and raises the

glycemic response to eating them. Raw carrots are relatively low-glycemic—the University of Sydney estimates

they have a glycemic index of about 20, but cooking them raises that number to about 40.

#10: Legumes (lentils, peas, and beans)Legumes are a great protein and fiber source, and best body composition results come from eating a wide

variety daily. The Muscle Media author correctly points about that they make up the “absolute best source of

plant protein” but he doesn’t like peanuts and chick peas due to their higher fat content.

Chick peas provide a minor amount of “good” fat, and supplementing the diet with chick peas has been shown

to improve cholesterol level and glycemic control in one study. In another study of a population of Australians,

eating chick peas daily was shown to blunt hunger. So, there’s nothing wrong with chick peas, and peanuts

contain antioxidants such as resveratrol. Plus, studies show regularly eating peanuts along with other nuts can

promote health and body composition.

Take Away: Eat a wide variety of beans, peas, and lentils regularly for a great protein source and nice dose of

fiber. Opt for whole versions rather than processed or mashed for the best body composition results. It’s not

that organic peanut butter or hummus are bad for you, they will simply require less energy to digest, and may

contain added oils or other ingredients. Obviously, avoid eating any one type of legume daily because this can

lead to food intolerances.

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