Client Assessment Protocols: OHSA, FMS, PAR-Q - Step-by-Step Guide

THE PROBLEM: 73% of training injuries could have been avoided through proper initial client assessment. Yet only 34% of personal trainers conduct comprehensive assessments before starting training.

Did you know:

• PAR-Q (Physical Activity Readiness Questionnaire) is the only official pre-screening tool recommended by international fitness organizations?
• FMS (Functional Movement Screen) has reliability ICC 0.81 (excellent), but its validity as injury predictor is controversial?
• Overhead Squat Assessment (OHSA) reveals real-time compensations and weaknesses that can lead to injuries?

This article is a complete guide to client assessment protocols based on NASM, ACE, ACSM 2024 standards, including:

• Step-by-step instructions with checklists
• Result interpretation criteria
• Ready-to-print forms (PDF)
• Video assessment demonstrations
• Safety protocols and contraindications

📋 What Is Comprehensive Client Assessment and Why Is It Critical?

Definition and Goals

Comprehensive client assessment is a systematic process of collecting information about:

• Health status and medical history
• Physical fitness level
• Movement patterns and posture
• Goals and limitations

3 Key Goals:

1. Safety - Identify contraindications to physical exertion
2. Personalization - Tailor training program to individual needs
3. Progress Tracking - Establish baseline for measuring results

Industry Standards (2024)

According to NASM, ACE, ACSM, each client assessment should include minimum 5 components:

Total time: 60-85 minutes for comprehensive initial assessment.

Sources: Fitbudd - Personal Training Assessment Blueprint 2025, Trainer Academy - Chapter 10 Assessments

🏥 PART 1: Health Pre-Screening - PAR-Q+ and Health History Questionnaire

PAR-Q+ (Physical Activity Readiness Questionnaire)

What Is PAR-Q+?

PAR-Q+ is the only official health pre-screening form recommended by international fitness organizations to assess client readiness to begin physical activity.

History and Updates:

• Original PAR-Q: 7 questions (basic version)
• PAR-Q+: Extended version with follow-up pages for specific health conditions

Key Principle: PAR-Q is a pre-exercise health history form/screening used by fitness professionals to assess a client's physical readiness to begin a regular exercise program.

Source: NASM - Everything About PAR-Q, ePARmed-X+ Official

Where to Get Official PAR-Q+ Form?

IMPORTANT: The only official Physical Activity Readiness Questionnaire is available for free directly from ePARmed-X+ website:

🔗 https://eparmedx.com/?page_id=79

Available formats:

• Standard PDF version
• Fillable PDF version (can be filled electronically)

Source: ePARmed-X+ Print Versions

7 Basic PAR-Q Questions

Client answers YES/NO to each question:

1. Has your doctor ever said that you have a heart condition and that you 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 doing 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 that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

Interpretation:

• All answers NO: Client may begin light to moderate physical activity
• Any answer YES: Client should consult physician before starting program

Source: Insurance Canopy - PAR-Q Form Guide

Follow-Up Pages (PAR-Q+ Extended)

If client answered YES to any question, PAR-Q+ includes follow-up pages for specific health conditions:

• Cardiovascular disease
• Bone/joint problems
• Dizziness/loss of consciousness
• Other chronic conditions

Follow-Up Page Format:

• Additional detailed questions for each category
• Activity type recommendations
• Medical consultation indications

Health History Questionnaire

How Does It Differ from PAR-Q?

PAR-Q = Quick pre-screening (7 questions, YES/NO)
HHQ = Comprehensive history (30+ questions, detailed information)

HHQ collects information about:

1. Medical history:

   • Previous medical diagnoses
   • Current chronic conditions
   • Past surgeries
   • Current medications

2. Family history:

   • Cardiovascular disease in family
   • Diabetes, hypertension
   • Other genetic conditions

3. Lifestyle:

   • Smoking
   • Alcohol consumption
   • Sleep (amount, quality)
   • Stress level

4. Exercise history:

   • Current physical activity (frequency, intensity)
   • Previous training experience
   • Favorite forms of movement
   • Training-related injuries

Source: Exercise.com - Personal Trainer Questionnaire Template, PT Distinction - Questionnaire Template

Ready-to-Print HHQ Template

============================================
   HEALTH HISTORY QUESTIONNAIRE (HHQ)
============================================
SECTION 1: BASIC INFORMATION
Full name: ___________________________________
Date of birth: _______________________________
Age: _____ Gender: ___________________________
Email: _______________________________________
Phone: _______________________________________
SECTION 2: MEDICAL HISTORY
Do you currently have or have you had any of the following conditions?
(Check all that apply)
□ Cardiovascular disease (heart attack, heart defect)
□ Hypertension (high blood pressure)
□ High cholesterol
□ Diabetes (type 1 or 2)
□ Asthma or other lung diseases
□ Thyroid problems
□ Osteoporosis
□ Arthritis/joint inflammation
□ Back/spine pain
□ Orthopedic injuries (details below)
□ Depression/anxiety
□ Other: _____________________________________
Current medications (name, dosage, reason):
1. __________________________________________
2. __________________________________________
3. __________________________________________
Past surgeries (year, type):
1. __________________________________________
2. __________________________________________
SECTION 3: FAMILY HISTORY
Has anyone in your immediate family (parents, siblings) had:
□ Cardiovascular disease before age 55 (father/brother) or 65 (mother/sister)
□ Diabetes
□ Hypertension
□ Obesity
□ Premature death from heart causes
SECTION 4: LIFESTYLE
Smoking:
□ Never smoked
□ Former smoker (year quit: ____)
□ Current smoker (per day: ____)
Alcohol:
□ Don't drink
□ Occasionally (1-2 times/month)
□ Moderately (1-7 drinks/week)
□ Frequently (>7 drinks/week)
Sleep (average per night): _____ hours
Sleep quality (1-10): _____
Stress level (1-10): _____
Main stress sources: __________________________
SECTION 5: EXERCISE HISTORY
Current physical activity:
Frequency: _____ days/week
Type of activity: ____________________________
Intensity: □ Light □ Moderate □ Vigorous
Duration: _____ minutes/session
Strength training experience:
□ None □ Beginner □ Intermediate □ Advanced
Favorite forms of activity:
□ Strength training □ Running □ Cycling
□ Swimming □ Yoga/Pilates □ Team sports
□ Other: ____________________________________
Training-related injuries (year, type, rehabilitation):
1. __________________________________________
2. __________________________________________
SECTION 6: GOALS AND MOTIVATION
Primary training goal (check 1):
□ Weight loss / fat burning
□ Muscle building
□ General fitness improvement
□ Health improvement (disease reduction)
□ Sport/event preparation
□ Other: ____________________________________
Why do you want to achieve this goal?
___________________________________________
___________________________________________
Goal deadline: _______________________________
On a scale of 1-10, how motivated are you to achieve this goal?
□ 1 □ 2 □ 3 □ 4 □ 5 □ 6 □ 7 □ 8 □ 9 □ 10
SECTION 7: CONSTRAINTS (Limitations)
How much time daily can you dedicate to training?
□ <20 min □ 20-40 min □ 40-60 min □ >60 min
Preferred training location:
□ Gym □ Home □ Outdoor □ Online
Home equipment availability:
□ None □ Basic (dumbbells, mat)
□ Medium (dumbbells, bench, kettlebell)
□ Advanced (home gym)
Time/logistical constraints:
___________________________________________
SECTION 8: INFORMED CONSENT
I declare that:
- Information provided in this form is true and complete
- I agree to participate in training program
- I understand risks associated with physical activity
- I commit to informing trainer of any health changes
Client signature: _________________ Date: _______
Trainer signature: _________________ Date: _______
============================================

HHQ Interpretation - Red Flags

🚨 ABSOLUTE CONTRAINDICATIONS:

• Unstable coronary artery disease
• Uncontrolled cardiac arrhythmias
• Severe aortic stenosis
• Uncontrolled hypertension (>180/110 mmHg)
• Acute myocarditis or pericarditis
• Pulmonary embolism or deep vein thrombosis

⚠️ RELATIVE CONTRAINDICATIONS:

• Moderate aortic stenosis
• Electrolyte abnormalities
• High-risk pregnancy
• Unknown arrhythmias
• Advanced atrioventricular block

Action for red flags:

1. Absolute: Client MUST obtain medical clearance before starting
2. Relative: Medical consultation recommended, light supervised training possible

Source: ACSM Guidelines, NASM CPT Standards

🧍 PART 2: Static Posture Assessment (NASM Protocol)

What Is Static Posture Assessment?

Static posture assessment is observational evaluation of client's body alignment in standing position, used to identify deviations from ideal posture.

Goals:

• Identify muscle imbalances
• Predict potential compensatory patterns during movement
• Plan corrective exercises

NASM Kinetic Chain Checkpoints (KCC)

NASM uses 5 Kinetic Chain Checkpoints to assess posture:

Source: NASM CPT 7th Edition Chapter 12

Step-by-Step Assessment Protocol

Preparation

Requirements:

• Client in light clothing (shorts, tank top) – visible joints
• 10x10 ft space
• Neutral background (wall without patterns)
• Optional: Posture grid, plumb line, camera for documentation

Client instructions:
"Please stand naturally, as you usually do, feet hip-width apart, arms relaxed by your sides. Look straight ahead. Relax."

Anterior View (Front)

Check from bottom to top:

1. Foot & Ankle:

• ✅ Ideal: Feet pointed straight or slightly out (5-10°)
• ❌ Deviation: Feet turn out (>15°), feet turn in (pigeon-toed)

2. Knee:

• ✅ Ideal: Knees pointed straight, equal width between knees
• ❌ Deviation:
  • Knocked knees (knees close, valgus)
  • Bow legs (knees apart, varus)

3. LPHC:

• ✅ Ideal: Level pelvis (ASIS equal)
• ❌ Deviation: Hip hike (one hip higher)

4. Shoulders:

• ✅ Ideal: Level shoulders
• ❌ Deviation: Elevated shoulder (one higher), internal rotation

5. Head:

• ✅ Ideal: Head centered, nose over sternum
• ❌ Deviation: Lateral head tilt, head rotation

Lateral View (Side)

Use plumb line (vertical reference line):

• Should run through: lateral malleolus → knee → ASIS → shoulder → ear

1. Foot & Ankle:

• ✅ Ideal: Visible arch, neutral ankle
• ❌ Deviation: Flat feet, excessive pronation

2. Knee:

• ✅ Ideal: Slightly flexed knee (~5°)
• ❌ Deviation: Hyperextension, excessive flexion

3. LPHC:

• ✅ Ideal: Natural lumbar lordosis (~30-40°)
• ❌ Deviation:
  • Anterior pelvic tilt (excessive lordosis)
  • Posterior pelvic tilt (flat lumbar)

4. Shoulders:

• ✅ Ideal: Shoulders over hips, flat scapulae
• ❌ Deviation:
  • Rounded shoulders (protraction)
  • Scapular winging (protruding scapulae)

5. Head & Neck:

• ✅ Ideal: Ear over shoulder
• ❌ Deviation: Forward head posture

Posterior View (Back)

1. Foot & Ankle:

• ✅ Ideal: Neutral heels
• ❌ Deviation: Pronation/supination

2. Knee:

• Same as anterior view

3. LPHC:

• ✅ Ideal: Level PSIS
• ❌ Deviation: Pelvic rotation

4. Shoulders:

• ✅ Ideal: Symmetrical scapulae
• ❌ Deviation: Scapular asymmetry, winging

Source: PT Pioneer - Postural Assessment Guide

Postural Assessment Checklist (Printable)

============================================
   STATIC POSTURE ASSESSMENT CHECKLIST
============================================
Client: ________________________ Date: _______
ANTERIOR VIEW
□ Feet and ankles
  □ Neutral  □ Out  □ In  □ Asymmetry
□ Knees
  □ Neutral  □ Inward (valgus)  □ Outward (varus)
□ LPHC
  □ Neutral  □ Hip higher L  □ Hip higher R
□ Shoulders
  □ Neutral  □ Elevated L  □ Elevated R  □ Protraction
□ Head
  □ Neutral  □ Tilt L  □ Tilt R  □ Rotation
LATERAL VIEW
□ Feet and ankles
  □ Neutral arch  □ Flat feet  □ High arch
□ Knees
  □ Neutral  □ Hyperextension  □ Flexion
□ LPHC
  □ Neutral lordosis  □ Anterior tilt  □ Posterior tilt
□ Shoulders
  □ Neutral  □ Rounded  □ Protruding
□ Head and neck
  □ Neutral  □ Forward head
POSTERIOR VIEW
□ Feet and ankles
  □ Neutral  □ Pronation  □ Supination
□ Scapulae
  □ Neutral  □ Protruding L  □ Protruding R  □ Asymmetry
MAIN FINDINGS:
_____________________________________________
_____________________________________________
CORRECTIVE EXERCISE PRIORITIES:
1. _________________________________________
2. _________________________________________
3. _________________________________________
============================================

🏋️ PART 3: Overhead Squat Assessment (OHSA) - Dynamic Movement Screen

What Is OHSA?

Overhead Squat Assessment is first comprehensive look at client movement – dynamic assessment of client's ability to perform squat with arms raised overhead, designed to evaluate:

• Dynamic posture
• Mobility
• Core stability
• Neuromuscular control

OHSA is reliable and valid for repeated trials showing movement impairments.

Source: NASM CPT Chapter 12

Step-by-Step OHSA Protocol

Setup and Instructions

Setup:

• Client stands feet hip-width apart
• Arms raised overhead, elbows straight
• Stick or light dowel rod in hands (optional)

Client instructions:
"Raise your arms overhead and keep them there. Squat as deep as you can while keeping heels on floor and arms overhead. Perform 5 repetitions at controlled tempo."

Observation:

• Anterior View (front): 1-2 repetitions
• Lateral View (side): 1-2 repetitions

Compensations to Observe

ANTERIOR VIEW:

LATERAL VIEW:

Source: NASM Chapter 12

OHSA Modifications

If client cannot perform standard OHSA (mobility limitations, lack of control), use modifications:

1. Heels Elevated OHSA:

• Place 1-2 inch riser under heels
• Goal: Reduce ankle dorsiflexion requirements
• Interpretation: If compensations disappear → ankle mobility problem

2. Hands-on-Hips Modification:

• Hands on hips instead of overhead
• Goal: Reduce shoulder mobility and thoracic extension requirements
• Interpretation: If compensations disappear → shoulder/thoracic mobility problem

Source: ACE - Posture and Movement Assessments

OHSA Checklist (Printable)

============================================
   OVERHEAD SQUAT ASSESSMENT CHECKLIST
============================================
Client: ________________________ Date: _______
SETUP:
□ Feet hip-width apart
□ Arms overhead, elbows straight
□ 5 repetitions at controlled tempo
ANTERIOR VIEW
□ FEET
  □ Neutral  □ Out  □ Flatten/pronation
□ KNEES
  □ Neutral  □ Inward (valgus)  □ Asymmetry
LATERAL VIEW
□ LPHC
  □ Neutral  □ Lumbar lordosis  □ Forward lean
□ SHOULDERS
  □ Neutral  □ Arms fall forward
□ KNEES
  □ Neutral  □ Excessively forward
MODIFICATIONS TESTED:
□ Heels elevated:
  Compensation change? □ Yes (ankle mobility issue) □ No
□ Hands on hips:
  Compensation change? □ Yes (shoulder/thoracic issue) □ No
MAIN COMPENSATIONS:
1. _________________________________________
2. _________________________________________
CORRECTIVE STRATEGY:
- Inhibit: ___________________________________
- Lengthen: __________________________________
- Activate: __________________________________
- Integrate: _________________________________
============================================

🔬 PART 4: Functional Movement Screen (FMS) - 7 Tests

What Is FMS?

Functional Movement Screen (FMS) is a pre-screening tool composed of 7 fundamental movement patterns requiring balance of mobility and stability.

Scoring:

• Each test scored 0-3
• Total: 0-21 points
• Cut-off score: ≤14 = increased injury risk

Reliability: ICC 0.81 (excellent) for inter-rater and intra-rater reliability

Validity: Controversial – odds ratio of injury 2.74 at score ≤14, but association strength does not support use as injury prediction tool

Sources: Physiopedia - FMS, PubMed - FMS Reliability, PubMed - FMS Injury Prediction Meta-Analysis

7 FMS Tests - Instructions

Test 1: Deep Squat

Setup:

• Client stands feet shoulder-width apart
• Dowel overhead, elbows straight, shoulder-width grip

Instruction:
"Squat as deep as you can while keeping heels on floor and dowel overhead."

Scoring:

• 3: Torso parallel to tibia, knees over feet, dowel over feet
• 2: Torso parallel to tibia, knees over feet, dowel NOT over feet
• 1: Tibia not parallel to torso OR loss of balance
• 0: Pain during test

Test 2: Hurdle Step

Setup:

• Client stands in front of hurdle set at tibial tuberosity height
• Dowel behind back, on scapulae

Instruction:
"Step over hurdle, touch heel to floor behind hurdle, return to start position."

Scoring (each leg separately):

• 3: Hip, knee, ankle aligned, minimal trunk movement, dowel level
• 2: Alignment lost OR dowel not level
• 1: Loss of balance OR contact with hurdle
• 0: Pain

Test 3: Inline Lunge

Setup:

• Client stands on board with drawn line
• Feet in line (heel-to-toe), dowel behind back, vertically along spine

Instruction:
"Lunge in line, back knee touches board behind front heel, return to start."

Scoring:

• 3: Knee touches board behind heel, vertical torso, dowel contacts head/spine/sacrum
• 2: Knee NOT behind heel OR dowel loses contact OR loss of balance
• 1: Dowel loses contact AND loss of balance
• 0: Pain

Test 4: Shoulder Mobility

Setup:

• Client stands, hands in fists

Instruction:
"Reach one hand over shoulder down spine, other from below up. Try to touch fists."

Scoring:

• 3: Fists within one hand length
• 2: Fists within 1.5 hand lengths
• 1: Fists NOT within 1.5 hand lengths
• 0: Pain

Clearing Test: Impingement test (hand behind back, reaching to opposite scapula) – if pain → score 0

Test 5: Active Straight Leg Raise (ASLR)

Setup:

• Client lies supine, arms by sides
• One leg straight, other raised

Instruction:
"Raise straight leg as high as you can without bending knee. Other leg stays on floor."

Scoring:

• 3: Malleolus of raised leg between mid-thigh and ASIS of other leg
• 2: Malleolus between knee and mid-thigh of other leg
• 1: Malleolus below knee of other leg
• 0: Pain

Test 6: Trunk Stability Push-Up

Setup:

• Client lies prone, hands at:
  • Men: Forehead
  • Women: Chin

Instruction:
"Perform push-up in one motion, body straight as plank."

Scoring:

• 3: Body lifts as straight line in one motion (men/women start position)
• 2: Body lifts as line, but modified position (women with hands at forehead)
• 1: Body NOT lifted as line (hips lift first)
• 0: Pain

Clearing Test: Spinal extension (straight press-up) – if pain → score 0

Test 7: Rotary Stability

Setup:

• Client in quadruped position (4-point: hands under shoulders, knees under hips)
• Board with marked rectangle

Instruction:
"Lift opposite arm and leg, touch elbow to knee, extend arm and leg, touch board."

Scoring:

• 3: Unilateral execution (opposite arm + leg) with control
• 2: Ipsilateral execution (same side arm + leg)
• 1: Cannot perform ipsilateral OR loss of balance
• 0: Pain

Clearing Test: Spinal flexion (seated toe touch) – if pain → score 0

Source: Physiopedia - FMS Tests

FMS Score Interpretation

Total Score (sum of 7 tests):

• ≥15: Low injury risk (according to original authors)
• ≤14: Increased injury risk – odds ratio 2.74 (95% CI, 1.70-4.43)

NOTE: Meta-analysis suggests that association strength between FMS scores and injury does NOT support use as injury prediction tool.

Practical Application:

• Use FMS as part of comprehensive assessment, not standalone predictor
• Focus on individual test results (0-1 = priority) instead of total score
• FMS can lead to individualized, detailed, functional recommendations for fitness programs

Sources: PubMed - FMS Meta-Analysis, Sports Medicine Open - FMS Females

📊 PART 5: Performance Testing - VO2 Max, Strength, Body Composition

Performance Test Order

According to ACSM, NASM, ACE standards, recommended order:

1. Resting measurements (HR, BP)
2. Body composition (skinfold, BIA, DEXA)
3. Cardiorespiratory fitness (VO2 max)
4. Muscular strength (1RM estimation)
5. Muscular endurance (push-ups, plank)
6. Flexibility (sit-and-reach)
7. Skill-related (agility, balance)

Rationale: Exhaustive tests at end so they don't affect tests requiring rest/precision.

Source: Exercise.com - Fitness Assessments Guide

VO2 Max Testing

What Is VO2 Max?

VO2 Max = Maximum Volume of Oxygen consumption = gold standard measure of cardiorespiratory fitness.

Unit: ml/kg/min (milliliters oxygen per kilogram body weight per minute)

Field Tests (without lab equipment)

1. Cooper 12-Minute Run Test

Protocol:

• Client runs/walks as far as possible for 12 minutes
• Measure distance in meters

Formula:

VO2 max (ml/kg/min) = (Distance in meters - 504.9) / 44.73

Example:

• Distance: 2400 meters
• VO2 max = (2400 - 504.9) / 44.73 = 42.4 ml/kg/min

2. Rockport 1-Mile Walk Test

Protocol:

• Client walks 1 mile (1.6 km) as fast as possible
• Measure time and HR at end

Formula:

VO2 max = 132.853
          - (0.0769 × weight in pounds)
          - (0.3877 × age)
          + (6.315 × gender [1=M, 0=F])
          - (3.2649 × time in minutes)
          - (0.1565 × HR)

3. Bruce Treadmill Protocol

Protocol:

• Treadmill, difficulty increases every 3 minutes
• Stage 1: 1.7 mph, 10% grade
• Stage 2: 2.5 mph, 12%
• Stage 3: 3.4 mph, 14%
• Etc., until exhaustion
• Measure time to exhaustion

Formula (for men):

VO2 max = 14.8 - (1.379 × time in minutes) + (0.451 × time²) - (0.012 × time³)

Source: BodySpec - VO2 Max Guide

VO2 Max Norms

Men (ml/kg/min):

Women (ml/kg/min):

Source: BodySpec - VO2 Max Chart

Body Composition Assessment

Measurement Methods

1. Skinfold Calipers

Protocol (Jackson-Pollock 3-Site):

Men (chest, abdomen, thigh):

• Chest: diagonal fold between armpit and nipple
• Abdomen: vertical fold 2 cm beside navel
• Thigh: vertical fold mid-front of thigh

Women (triceps, suprailiac, thigh):

• Triceps: vertical fold on back of arm
• Suprailiac: diagonal fold above hip bone
• Thigh: vertical fold mid-front of thigh

Each measurement 3x, average of 3 measurements

Body density formula:

Men:
BD = 1.10938 - (0.0008267 × sum of 3 measurements) + (0.0000016 × sum²) - (0.0002574 × age)
Women:
BD = 1.0994921 - (0.0009929 × sum of 3 measurements) + (0.0000023 × sum²) - (0.0001392 × age)

Body Fat % (Siri Formula):

Body Fat % = ((4.95 / BD) - 4.50) × 100

2. Bioelectrical Impedance Analysis (BIA)

Protocol:

• Client fasted (4-6h without eating/drinking)
• Avoid exercise 12h before test
• Empty bladder before test
• Step on/grip BIA electrodes

BIA sends weak electrical current through body and measures impedance:

• Muscle: high water content = low impedance
• Fat: low water content = high impedance

Accuracy: ±3-5% error vs DEXA

3. DEXA Scan (Dual-Energy X-ray Absorptiometry)

Gold standard for body composition:

• Precise measurement: Fat mass, Lean mass, Bone density
• Regional analysis (arms, legs, torso)
• Cost: $50-120/scan

4. Circumference Measurements

Protocol:

• Waist: narrowest part, natural state
• Hips: widest part of glutes
• Arms, thighs: mid-segment, muscle relaxed

Waist-to-Hip Ratio (WHR):

WHR = Waist circumference / Hip circumference

Norms:

• Men: <0.90 = low risk, >1.0 = high risk
• Women: <0.80 = low risk, >0.85 = high risk

Source: Exercise.com - Fitness Assessments

Strength & Endurance Testing

1-RM Estimation (without actual max lift)

Protocol:

• Client performs exercise (squat, bench press, deadlift) with submaximal weight
• Repetitions to failure: 4-10 reps
• Use Epley or Brzycki formula

Epley Formula:

1RM = weight × (1 + 0.0333 × reps)

Example:

• Bench press: 132 lbs × 8 reps
• 1RM = 132 × (1 + 0.0333 × 8) = 132 × 1.2664 = 167 lbs

Timed Muscular Endurance Tests

1. Push-Up Test (maximum number in 1 minute)

Norms (number of push-ups):

2. Plank Hold (maximum time in seconds)

Norms:

• Excellent: >120 seconds
• Good: 60-120 seconds
• Average: 30-60 seconds
• Below Average: <30 seconds

3. Wall Sit (maximum time in seconds)

Norms:

• Excellent: >60 seconds
• Good: 45-60 seconds
• Average: 30-45 seconds

Source: Fitbudd - Assessment Blueprint 2025

🎯 PART 6: Goal Setting & Action Planning

SMART Goals Framework

Specific - Measurable - Achievable - Relevant - Time-bound

Transformation example:

• ❌ Vague: "I want to be fitter"
• ✅ SMART: "I want to increase VO2 max from 38 ml/kg/min (average) to 43 ml/kg/min (good) in 12 weeks through 3x/week cardio training (HIIT + steady-state)"

Motivational Interviewing Techniques

Open questions:

• "Why is this goal important to you?"
• "How will you feel when you achieve it?"
• "What might be challenging?"

Reflective Listening:

• Client: "I want to lose weight but don't have time"
• Trainer: "I understand time is a barrier for you. Tell me, what does a typical day look like?"

Affirmations:

• "I see you're very motivated"
• "That's great you're already thinking about solutions"

📁 Complete Assessment Process - 60-Minute Session

Assessment Session Timeline

0-10 min: Introduction and PAR-Q/HHQ

• Welcome, rapport building
• Complete PAR-Q (if not done beforehand)
• Review HHQ, red flags identification

10-20 min: Static Posture Assessment

• Views: front, side, back
• Documentation with checklist

20-40 min: Movement Screening (OHSA + 2-3 FMS tests)

• OHSA (with modifications if needed)
• Selected FMS tests based on OHSA findings
  • Example: If OHSA shows knee valgus → FMS Single-Leg Squat

40-55 min: Performance Testing (selected tests)

• 1-2 tests based on client goals:
  • Goal: Fat loss → Body composition (skinfold/BIA)
  • Goal: Endurance → VO2 max estimation (Cooper/Rockport)
  • Goal: Strength → 1RM estimation

55-60 min: Goal Setting & Program Overview

• SMART goals with client
• Program outline
• Q&A, next steps

Documentation and Follow-Up

Documents to archive:

• PAR-Q (signed)
• Health History Questionnaire (signed)
• Static posture assessment checklist
• OHSA checklist
• FMS score sheet (if used)
• Performance test results
• SMART goals document

Reassessment schedule:

• 4-6 weeks: Movement screening (OHSA, FMS)
• 8-12 weeks: Performance tests (VO2 max, 1RM, body composition)
• 12 weeks: Complete reassessment (all components)

🚨 Contraindications and Safety Protocols

Absolute Contraindications to Performance Tests

Client should NOT perform exercise tests if:

• Unstable coronary artery disease (unstable angina)
• Uncontrolled cardiac arrhythmias
• Severe aortic stenosis
• Uncontrolled hypertension (>180/110 mmHg)
• Acute myocarditis or pericarditis
• Pulmonary embolism or deep vein thrombosis (last 3 months)

Relative Contraindications

Medical consultation recommended, but light tests possible:

• Moderate aortic stenosis
• Electrolyte abnormalities
• High-risk pregnancy
• Unknown arrhythmias
• Advanced atrioventricular block

Emergency Protocols

Stop test immediately if client experiences:

• Chest pain
• Dizziness, nausea, loss of consciousness
• Irregular or very rapid heartbeat
• Shortness of breath disproportionate to exertion
• Pallor, cold sweat

Action:

1. Stop test, seat client
2. Monitor vital signs (HR, BP if available)
3. If symptoms don't resolve in 5 min → call emergency (911)

📚 Key Takeaways and Next Steps

5 Most Important Lessons

1. PAR-Q is MANDATORY, not optional

• Only official pre-screening tool
• Legal protection for trainer
• Download from ePARmed-X+: https://eparmedx.com/?page_id=79

2. OHSA > FMS for most trainers

• OHSA: Faster (5 min), reliable, valid for movement disorders
• FMS: Longer (20 min), excellent reliability, but controversial validity as injury predictor
• Recommendation: Start with OHSA, add 2-3 FMS tests if deeper assessment needed

3. Not every client needs every test

• Tailor test battery to client goals:
  • Fat loss → Body composition, basic movement screen
  • Performance athlete → Full FMS, VO2 max, 1RM
  • Senior/rehabilitation → Focus on balance, flexibility, contraindications

4. Reassess every 4-12 weeks

• Movement screening: every 4-6 weeks
• Performance tests: every 8-12 weeks
• Why: Progress tracking = client motivation + data-driven program adjustments

5. Documentation protects you and client

• Signed PAR-Q/HHQ = legal protection
• Assessment checklists = professional standard
• Progress tracking = accountability

Your First Step Today

Mini assessment protocol (20 minutes) to implement starting tomorrow:

1. PAR-Q (5 min) - ALWAYS
2. OHSA (5 min) - Front + side view
3. 1 performance test (10 min) - Choose based on goal:
   • Fat loss: Circumferences (waist, hips)
   • Strength: Push-up test to failure
   • Endurance: 1-mile walk test (Rockport)

Then: Gradually add components (static posture assessment, FMS, VO2 max) as you get comfortable with protocols.

🔗 Sources and Further Reading

Official Organizations and Standards

1. ePARmed-X+ Official - PAR-Q+ Forms
2. NASM Blog - Everything About PAR-Q
3. NASM CPT 7th Edition Chapter 12 - Posture and Movement Assessments
4. ACE Fitness - Posture and Movement Assessments

FMS Research

5. Physiopedia - Functional Movement Screen
6. PubMed - FMS Reliability Study (ICC 0.81)
7. PubMed - FMS Reliability, Validity, Injury Predictive Value Meta-Analysis
8. PMC - Functional Movement Screening for Function Assessment

Assessment Protocols & Templates

9. Fitbudd - Complete Personal Training Assessment Blueprint 2025
10. Exercise.com - Personal Trainer Questionnaire Template
11. PT Distinction - Personal Training Questionnaire for New Clients
12. Trainer Academy - Chapter 10: Posture, Movement, Performance Assessments

VO2 Max & Performance Testing

13. BodySpec - Comprehensive Guide to VO2 Max Chart
14. Exercise.com - Complete Fitness Assessments Guide
15. PMC - Graded Exercise Testing Protocols for VO2max

Additional Resources

16. PT Pioneer - Postural Assessment Guide 2025
17. Insurance Canopy - PAR-Q Form Guide for Personal Trainers
18. ISSA Chapter 7 - Client Assessments

Author: Gymiti Team
Publication Date: January 19, 2026
Last Updated: January 19, 2026

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