How to prepare for your twelfth visit:

Wear appropriate clothes and shoes that you are comfortable to exercise in

What you will be doing at the twelfth visit:

You will be completing the following 6 fitness tests:

1. Body Composition

The Bod Pod measures your body fat percentage. It is EXTREMELY important to comply with all clothing requirements. Deviations from clothing protocol will most likely result in invalid test results:

NO food, water or exercise for at least TWO HOURS prior to testing
Subjects should be dry, relaxed and at a normal body temperature
Remove all jewelry, eyeglasses, and other types of accessories
MINIMAL Clothing

For MEN this can include:

Form-fitting spandex-type swimsuit or
Single-layer compression shorts without padding.

For WOMEN this can include:

Form-fitting spandex-type swimsuit
Single-layer compression shorts without padding and a sports bra.

2. VO2max Estimation

The Single-Stage Submaximal Treadmill Test estimates your VO2max, and with your score, you can be classified into a cardiorespiratory fitness category. You will be walking on the treadmill for 8- minutes.

3. Grip Strength

Using the dynamometer, your measurement indicates muscle health in your hands and forearms. You will be squeezing the grip bar as hard as you can, twice with both hands, to determine your grip strength.

4. YMCA Bench Press

This test will measure upper body muscular endurance. You will be completing as many reps as possible (Men: 85lbs, Women: 35lbs), going along with a metronome set at 60 beats/min.

5. Leg Dynamometer

Your measurement on this assessment will indicate your lower body strength.

6. Flexibility

The score on the Sit-and-Reach Flexibility test will give you a better understanding of your flexibility. Using our sit- and reach box, sitting with your legs in front of you, you will lean forward as far as you can.