SELF ASSESSMENT

You can use these tests to help you identify where you are at or measure progress from a body composition, postural and physical fitness standpoint.

Alternatively, you can get a physical fitness assessment for $20 by attending one of the AIS NTID Assessments.

Body Composition Assessment


Weight

Ideal Bodyweight Calculator

If you are below your ideal body weight then you may want to increase your bodyweight by eating greater than maintenance calories, if you are in that range then you may want to maintain your bodyweight eating maintenance calories, if you are well above your ideal body weight then you may want to decrease your bodyweight by reducing your calories to less than your maintenance calories). For dietary tips check out the nutrition section.


Body Fat

A BF% of 6-12% is ideal for most athletes - if you are above this range you may want to decrease bodyfat by eating less than maintenance calories. For dietary tips check out the nutrition section. Here is how you can assess your bodyfat:

Using measuring tape you can assess your bodyfat using this test
Using bodyfat calipers you can assess your bodyfat using any of these tests

Postural Assessments:

Forward Head Posture - exaggerated anterior positioning of the cervical spine.

" The Forward Head Wall Test - Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your neck and the wall. If you can get within two inches at the neck, you are close to having good posture. If not, your neck posture is protruding forward and is subject to deterioration of the joints and discs "

Courtesy of Neck Solutions.

Corrective exercise would involve strengthening the neck extensors and stretching the neck flexors - see this link for some examples of corrective forward head posture exercises and stretches
 
Kyphosis - exaggerated anterior curvature of the thoracic spine.

Forward bend test - Your doctor asks you to bend forward from the waist while he or she views the spine from the side. With kyphosis, the rounding of the upper back may become more obvious in this position. In postural kyphosis, the deformity corrects itself when you lie on your back.

Courtesy of MayoClinic.com



Image of kyhpotic posture compared to normal posture courtesy of Dr Siva G Prasad

There is some good advice given on correcting kyphotic posture in this article.

Scapula Winging -protrusion of the medial border of the scapula away from the thoracic spine.

The Winged Scapula Wall Test can be used to assess scapula winging.

Below is a picture of scapula winging.




Corrective exercise for involves strengthening of the scapular stabilizers which can be done with exercises such as wall slides, push up plus, YTLW and face pulls.

Posterior Pelvic Tilt - exaggerated backward tilted pelvis that puts you at a greater risk of lower back injuries (lumbar and cervical disc herniations) and shoulder injuries in particular.

Here is what posterior pelvic tilt looks like.



Those with posterior pelvic tilt will need to focus on lengthening the gluteals, hamstrings and abdominals and strengthening the hip flexors, quadriceps and lower back - for more see this article.

Anterior Pelvic Tilt- exaggerated forward tilted pelvis that puts you at a greater risk of hamstring strains, groin and knee injuries in particular. This is very common in people who live very sedentary lifestyles and work at desk jobs (which is a large portion of our population!).

Here is what anterior pelvic tilt looks like visually courtesy of BodyDynamix and NutrexSolutions


Those with anterior pelvic tilt will need to focus on lengthening the hip flexors and quadriceps and strengthening the gluteals, hamstrings and abdominals - for more see this article.

Ankle Mobility - testing the ROM in the ankle complex. Poor ankle mobility puts you at a greater risk of knee and lower back injuries in particular.

This video shows how you can assess your ankle mobility:

 

If you have poor ankle mobility there are some good exercises to improve it here.

Physical Fitness Assessment

Standing Vertical Jump – After performing a warm-up perform the vertical jump test.

Alternatively you can perform the test using a Vertec Jump Measuring Device or Vertical Jump Test Mat.

If your best result is less than 45cm then the beginner program is recommended, if your bestresult is between 45-60cm then the intermediate program is recommended, if your best result is 60cm or greater then the advanced program is best suited to you

40m Sprint Test – After performing a warm-up using shorter accelerations and build-ups and then perform the 40m sprint test.

If your best result is 5.7s or greater then the novice program is recommended. If your best result is between 5.3s to 5.6s then the intermediate program is recommended. If your best result is less 5.2s or less then the advanced program is recommended.

Beep Test – After performing a warm-up perform the beep test.

If your result is less than 11 and you want to improve your endurance then start with the novice program, if your result is 11 to 12 then the intermediate program is recommended (if you only want to maintain or focus more on power then the beginner program is fine), if your result is 13 or greater and you want to improve your endurance then the advanced program is recommended (if you only want to maintain or focus more on power then the intermediate program is fine).