Jane Care Assessment

Jane Carre Fitness Assessment Data Sheet Body Weight 145-lbs Height 5-foot, 8-inches Age 25 Sex* Female Readiness/Interest in Exercise, Nutrition, and Wellness While Jane feels she is already quite fit and practicing a healthy lifestyle, she recognizes there is always room for improvement. She is wants to improve her leg-strength. She has sporadically strength trained and is reluctant to lift “heavy” as she doesn’t want to develop big, bulky muscles. She’d like to lose some weight and is keen to hear what your advice is for her. FITNESS ASSESSMENT Cardiorespiratory Endurance Test Data Exercise HR Test Results/VO2max Category 1.5 Mile Run Time: 10:10 205 VO2max: Click here to enter text. Click here to enter text. Resting Heart Rate 50-bpm Click here to enter text. Muscular Fitness (Strength/Endurance) Reps Category Bench Jumps 47 Click here to enter text. Modified Push-Ups 50 Click here to enter text. Bent-Leg Curl-Ups 82 Click here to enter text. Ab. Crunches 62 Click here to enter text. Overall Fitness Category Click here to enter text. Muscular Flexibility Inches Category Modified Sit-and-Reach (MSR) 25 Click here to enter text. Finger Touch (FT), Right 5 Click here to enter text. Finger Touch (FT), Left 4 Click here to enter text. Overall Fitness Category (use the MSR test plus only one of the FT tests) Click here to enter text. Body Composition Data Category Body Mass Index (BMI) Click here to enter text. Click here to enter text. Waist Circumference (WC) 28-inches Click here to enter text. Hip Circumference (HC) 32-inches Click here to enter text. Waist-to-Hip Ratio Click here to enter text. Click here to enter text. Waist-to-Height Ratio Click here to enter text. Click here to enter text. Percent Body Fat 18% Click here to enter text. Fat Weight Click here to enter text. Click here to enter text. Lean Body Mass (LBM) Click here to enter text. Click here to enter text. Recommended Body Weight Range Click here to enter text. CURRENT WEEKLY ACTIVITY Jane has been doing cardio for 4 years. She has a max time available of 30-minutes. Her cardio goals are to lose weight and improve her bone mineral density. Jane has been doing weights for 8 months. Activity Duration/Volume Intensity Time per Day Time per Week Walking Steps 12-15,000/day low 2.5-3 hours 17.5-21 hours Run 20-minutes 60% N/A 20-minutes Elliptical 25-minutes 70% N/A 25-minutes Bike 25-minutes 65% N/A 25-minutes Pool Run 25-minutes 70% N/A 25-minutes Weight Training** 30-minutes N/A N/A 60-minutes **Current Weight Training Step-ups 4x8 @ BW Push-ups 4x11 @ 10-lbs Chest Supported Bent-over Rows 4x8 @ 70% Activity Preferences (previously enjoyed) Activity Details Yoga Has done off and on since high school Volleyball Did in high school Squash Did in high school Weekly Availability for Exercise: The times listed below are when she can do physical exercise. You do not have to use all the available time or every day. Time # of Minutes Monday 11:30am 45 Tuesday 5:30pm 120 Wednesday No time available N/A Thursday 3:30pm 20 Friday 6am 60 Saturday No time available N/A Sunday 1:30pm 60 DAILY NUTRITION Caloric Intake: 1800 Water Intake: 64-ounces/day Diet Percentages Protein 15-20% Fat 20-30% Carbohydrates 50-65% Sources # of Servings/Day Protein Eggs, nuts, seeds, salmon and sardines 40-grams Grains Wild rice, quinoa, sweet potato 1 Vegetables Kale, orange/red/yellow/green peppers, broccoli, cabbage, Spaghetti squash, cauliflower, + many others 8 Fruits Various berries, melons, kiwi 3 Dairy Low-fat milk, low-fat yogurt 2 Dietary Restrictions Food Detail No beef, chicken or pork Avoiding for ethical reasons STRESS MANAGEMENT Stress Vulnerability Questionnaire Score: 28 Category: Click here to enter text. Stress Test Score: 230 Category: Click here to enter text. Daily Amount of Sleep 8-hours Stressors Family – parents’ poor health Relaxation Techniques Physical activity GENERAL WELLNESS Jane has no known health issues. When not working-out and taking care of her personal health and fitness needs, she supports her significant other and cares for her parents, who are in poor health. She volunteers extensively and has a strong social network, prioritizing time for family and friends. Her work is physically demanding, but she loves it and takes a lot of joy from it. *For the purposes of the Fitness Profile, it is important to know what standards the "client" wants their performance compared to. Since the published standards for most assessments are currently classified based on the traditional gender binary, this data sheet identifies their sex at birth. In cases where a client is intersex or chooses not to disclose, you can ask them what standards ("male" or "female") they want to use with reference to their fitness assessment.