Fitness Training

What is Fitness Training?

All Wellness Center staff are trained to perform equipment orientations, fitness assessments and assist members with our suggested workout plans. Fitness training is not personal training; we do not have personal trainers in our wellness centers. Our staff members are not allowed to do "personal" consultations with members on information like weight loss, nutrition, exercise prescription, etc.

What is an equipment orientation?

We have provided pictures of each piece of equipment with exercise explanations. You may download the equipment orientation so you know how to use all the equipment before you even use the centers. Or you can ask any staff member for assistance and they can personally show you how to use all the equipment.

JQA Wellness Center Equipment Orientation
Lewis Wellness Center Equipment Orientation
Webster Wellness Center Equipment Orientation
Washington Wellness Center Equipment Orientation

What is a workout consultation?

We have suggested workout plans for various exercise levels to help you add variety to your workouts. You can ask any staff member for assistance or download the workout plans right here from our website.

Beginner Workout Plan
Full Body Workout Plan #1
Full Body Workout Plan #2
Three Day Split - Day 1
Three Day Split - Day 2
Three Day Split - Day 3
Two Day Split - Day 1
Two Day Split - Day 2
Stability Ball Workout

Why should I perform a fitness assessment?

Fitness assessments give a baseline to measure your performance. Subsequent assessments will provide information to help you evaluate your progress.

What do I need to perform a fitness assessment?

You must fill out a Fitness Assessment Medical Health History and Fitness Assessment Informed Consent to perform the 3 Minute Step Test, 1 Minute Timed Sit-Up Test, and Push-Up Test in our centers. You may download them from our website and bring them to the center. You do not have to fill out any forms to use the Omron Fat Loss Monitor for body composition, because you will perform the assessment without our assistance. We do suggest you follow the Fitness Assessment Preparation Guidelines (below) prior to performing a fitness assessment.

Body Composition

What is body composition?
Body composition is your body fat percentage and body mass. The Wellness Centers have an Omron Fat Loss Monitor that uses the Bioelectrical Impedance Method to estimate your body fat percentage, and indicates your body mass index in four ranges, low, normal, high, and very high on the screen.

What is the Bioelectrical Impedance Method?
In Bioelectrical Impedance, a small electrical current is passed through the body and measures the electrical current's resistance through the body. This method is based on the theory that fat is a poor electrical conductor containing little water or an "impedance", while lean tissue is a good electrical conductor filled with mostly water.

Body Composition Norms

Push Up Test

Why should I perform a push-up test?
The push-up test measures muscle strength and endurance in the upper body specifically the triceps, anterior deltoids, and pectoralis major muscle groups.

Are there are different tests for males and females?
Yes, there are different protocols for males and females. Females perform the push-up test from the bent-knee position while males assume the standard push-up position.

Push Up Test Norms

1 Minute Sit-Up Test

Why should I perform the 1 Minute Sit-Up Test?
The 1 Minute Sit-Up Test measures the muscular strength and endurance of your abdominals and hip flexor muscles. Abdominal endurance and strength is important for core stability and back support.

1 Minute Sit-Up Test Norms

3 Minute Step Test

What is the 3 Minute Step Test?
The 3 Minute Step Test predicts your cardiovascular fitness by a measurement of your heart rate response. You step up and down onto a 12-inch bench to the beat of a metronome for 3 minutes then sit down on the bench for 1 minute while the tester measures your heart rate from your radial pulse.

3 Minute Step Test Norms

Fitness Assessment Preparation Guidelines

In order to assure that the results of your fitness assessment are as accurate as possible, please review the following guidelines. Your assessment will be given on the assumption that you have followed these recommendations.

1. Wear loose fitting clothes (jogging attire, shorts, training shoes, etc.)

2. Avoid eating or drinking for 3 hours before your assessment.

3. Avoid alcohol, tobacco, and coffee for at least 3 hours before your assessment.

4. Avoid exercising on the same day as your assessment. Exercise will elevate your blood pressure and resting heart rate - invalidating these measures.

5. Try to get a good night's sleep the night before your assessment.

6. Please inform a member of staff if you are suffering from any acute respiratory infection or related condition.

7. If you have been given a medical questionnaire and/or fitness assessment consent form, please have them completed when you arrive.