Step 1. Pre-participation Health Screening

 You will be asked to fill out a health history questionnaire before performing a fitness test or initiating an exercise program.  This is an important process to identify medical considerations when developing an appropriate exercise program and fitness assessment to minimize risks and maximize benefits.

Step 2. Fitness Assessment 

Fitness assessment provides information about your baseline fitness level and helps your trainer establish a safe and effective exercise program based on your individual goals and needs.  Fitness assessment may include:

  • Heart Rate Measurement
  • Blood Pressure Measurement
  • Weight and Height Measurement
  • Body Composition (Muscle and Fat Percentage)
  • Cardiovascular Respiratory Endurance Test (Treadmill Walk or Run)
  • Muscular Strength and Endurance (Upper, Lower, and Core)
  • Flexibility
  • Functional Movement Screening

Step 3. Goal Setting

 You will set up health and fitness goals with your personal trainer based on your fitness assessment, fitness goals, and personal preferences.  Here is a brief introduction to SMART goals:

Specific: Goals need to be specific, not vague.  For example, rather than stating, “I want to lose weight”, say “I want to lose 10 pounds”.

Measurable: Goals should have concrete criteria for measuring progress.  Instead of saying, “I want to start exercising,” say, “I will go to the gym every Monday, Wednesday, and Friday at 5:30pm”.

Achievable: Goals should be challenging but also within your capabilities.  Easy goals will not motivate you, and overly difficult goals may frustrate you and lead to a perception of failure.  For example, instead of planning to run the Boston Marathon next month, you can run a 5K race.

Rewarding: You need to reward yourself along the way as you reach certain milestones (i.e. new shoes, new pedometer, a massage, concert ticket, weekend trip to New York).

Time-defined: Establish timelines for your goals.  Timelines can be both short-term and long-term.

Step 4. Exercise Prescription

 You will receive an exercise prescription which is a detailed exercise program designed based on your fitness goals and test results.

Step 5. Weekly Exercise Program and Assignments

As part of your exercise prescription, you will receive a weekly online exercise program that include pictures with detailed explanations of your exercises.