Before you begin any kind of new exercise program, assess your present fitness level and determine whether you should first consult with your doctor by completing the following questionnaire:

Physical Activity Readiness Questionnaire

If you are between the ages of 15 and 69 and answer yes to any of the following questions, it is best that you talk with your doctor by phone or in person before you become more physically active and before you have a fitness appraisal. Tell your doctor about this questionnaire and the questions to which you answered yes. If you are older than 69 years of age and are not accustomed to being very active, you should always check with your doctor before changing your exercise routine.

Please read the following questions carefully and answer yes or no honestly to each one.

1. Has your doctor ever said that you have a heart condition and should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not engaged in physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
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?
6. Is your doctor currently prescribing drugs (for example, water pills) for blood pressure or a heart condition?
7. Do you know of any other reason why you should not do physical activity?

Please Note: If your health changes or you notice any of the above symptoms after you have already begun a fitness program, tell your fitness or health professional and ask whether you should change your physical activity plan.

Now, to help you make the most of your abilities, answer the following questions. Depending on your answers, you will take one of five different tracks:

Physical Fitness and Readiness Profile

1. How often have you exercised in the last 4 weeks?

a. Not at all

b. 1 to 4 times

c. 5 to 8 times

d. 9 to 12 times

e. 13 or more times

2. Right now, how many minutes can you perform nonstop, weight-bearing cardio exercise such as running or working on the elliptical trainer?

a. None

b. Less than 12 minutes

c. 13 to 30 minutes

d. 31 to 59 minutes

e. 60 to 75 minutes

3. How many long push-ups can you perform without stopping? (Long push-ups are done with your legs straight and your knees off the ground. Short push-ups are done with both your knees and your toes on the ground.)

a. None

b. 1 to 6 push-ups

c. 7 to 12 push-ups

d. 13 to 25 push-ups

e. 26 to 100 push-ups

4. Right now, how many full-range free squats can you perform in 60 seconds?

a. None

b. 1 to 20

c. 21 to 36

d. 37 to 52

e. 53 to 75

Scoring Key

A = 10

B = 8

C = 6

D = 4

E = 2

1. If you scored 33–40 you will take the red track
2. If you scored 25–32 you will take the green track
3. If you scored 17–24 you will take the orange track
4. If you scored 9–16 you will take the yellow track
5. If you scored 8 you will take the blue track

NEXT >>