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Fitness History
1. When were you in the best shape of your life?
4. What has prevented your from reaching your fitness goals in the past?
5. On a scale of 1-10, how would you rate your present fitness level (1=Worst 10=Best)?
2. If your participation is lower than you would like it to be, what are the reasons?
Goal Setting
1. Please list in order of priority 3 fitness-based goals you would like to achieve over the next
3-6 months?
a)
b)
c)
2. How will you feel once you've achieved these goals? Be specific.
5. Outline any obstacles, potential actions, behaviors or activities that could limit your
progress towards accomplishing your goals (i.e. not training consistently, upcoming
vacation, busy season at work, not following the program, allowing other responsibilities to
become a priority over exercise etc.).
2. Do you eat more packaged (frozen or canned) fruits and vegetables than fresh?
Yes No
5. Do you eat quick cook grains such as Rice-aroni, Quaker Oats or Minute rice more often
than slow cooked organic whole grains?
Yes No
6. Do you eat white bread more often than whole grain breads?
Yes No
10. Do you eat nuts and/or seeds that are roasted and/or salted?
Yes No
12. Do you eat TV dinners or other highly processed foods more than three times a week?
Yes No
13. Do you eat from fast food restaurants like McDonald's, Arby's, Wendy's, etc.?
Yes (check option below) No
1-2 times per week
3 times per week
more than 3 times per week
15. Do you eat some form of store bought dessert, such as ice cream, cookies, donuts, cakes
or pies after dinner most nights?
Yes (check option below) No
once a week
2-3 times per week
more than 3 times per week
5. Do you frequently snack (i.e. breads, bagels, cookies, pasta, fruit, cereals,
muffins, crackers, chocolate, or candy)?
Yes No
6. Do you get hungry or crave sweets within two hours after eating a meal?
Yes No
7. Do you use caffeine and/or sugar containing drinks to stay alert during the day?
Yes (check option below) No
1 cup a day
2 cups per day
more than 2 cups per day
9. Do you have difficulty burning fat around your belly, hips or thighs even with regular
exercise?
Yes No
Regular physical activity is fun and healthy, and increasingly more people are starting to
become more active every day. Being more active is very safe for most people. However, some people
should check with their doctor before they start becoming more physically active.
If you are planning to become much more physically active than you are now, start by
answering the seven questions below. If you are over 65 years of age, and you are not used to being
very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions
carefully and answer each one honestly:
1. Has your doctor ever said that you have a heart condition and that you should only do physical
activity recommended by a doctor?
Yes No
3. In the past month, have you had chest pain when you were not doing physical activity?
Yes No
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
Yes No
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a
change in your physical activity?
Yes No
6. Is your doctor currently prescribing drugs for blood pressure or heart condition?
Yes No
7. Do you know any other reason why you should not do physical activity?
Yes No
(If yes why)
Talk to your doctor by phone or in person before you start becoming much more physically active or
before you have a fitness appraisal.
You may be able to do any activity you want – as long as you start slowly and build up gradually. Or
you may need to restrict your activities to those that are safe for you. Talk with your doctor about the
kinds of activities you wish to participate in and follow his or her advice.
Find out which community programs are safe and help for you.
If you have answered NO honestly to all question, you can be reasonably sure you can:
Start becoming much more physically active – begin slowly and build up gradually.
Take part in a fitness appraisal – this is an excellent way to determine your basic fitness level so that
you can plan the best way for you to live actively.
I have read, understood and completed this questionnaire. Any questions I had were answered to
my full satisfaction.
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