Please read through the following information (below) on how to prepare for testing and for directions to the Fit Stop at OUR home/lab in Carlsbad. Let me know if you have any questions or concerns and I look forward to meeting you next week.

SPECIAL NOTE: Before you schedule your fitness evaluation be sure to complete the Par-Q Readiness form (click here to download) to see if you should consult with your physician before testing.

1. The Cardio-Metabolic Exercise Profile (Treadmill / Bike)

Treadmill for video shot

An exercise physiologist will be conducting your cardio-metabolic assessment. You will be tested on a treadmill. The test starts at a very easy level and increases intensity in 1-2 minute stages until you cannot continue (max) or until you have reached your threshold (sub-max). The actual exercise time during testing is usually between 10-18 minutes during which time you will be breathing through a mask connected to a metabolic analyzer, while wearing a heart-rate monitor. The analyzer measures the volume as well as the % of carbon dioxide and oxygen from your expired air. Prior to exercise testing weight and skin-fold body-fat measurements will also be determined.

You will be in full control of the test at all times and will be free to discontinue the exercise test at any time.

Pre-Test:

IMPORTANT: YOU WILL WANT TO SCHEDULE YOUR EXERCISE TEST DURING A "RECOVERY WEEK" (I.E., EASY WEEK) AND ABSOLUTELY FOLLOWING AN EASY WORKOUT DAY.

For 24 hours prior to testing please try to eat regularly. Be sure to take in at least 500 ml (16 oz) of water before bed, and another 500 ml of water 2 hours before your test.

Prior to and when you arrive for your evaluation please be sure to:

1. Wear appropriate running shoes.
2. Eat a light regular breakfast &/or lunch. Avoid eating for two hours prior to the test if possible.
3. DO NOT drink coffee (no caffeine), alcoholic beverages or smoke for 4 hours prior to your evaluation.
4. Be sure to maintain your current medication schedule.
5. Avoid any exercise 4 hours prior to this evaluation or intense exercise for 24 hours prior to testing.

Try to arrive 5 minutes early.

Cancellations: If you choose to cancel for any reason, you must call the facility where testing if being held within 24 hours of your test to receive a refund.

Tardiness: You must be on time for your scheduled test. If you show up late for your scheduled test time, you will have to wait until the next available time slot. No exceptions.

Risk and Discomfort: You may experience some discomfort during exercise testing. YOU WILL BE IN FULL CONTROL OF THE TEST AT ALL TIMES AND CAN CHOOSE TO DISCONTINUE TESTING AT ANY TIME.

__________________________________________________________

Bike Test for video shot

An exercise physiologist will be conducting your cardio-metabolic assessment. You will be tested on a bike ergometer. The test starts at a very easy level and increases intensity in 1-2 minute stages until you cannot continue (max) or until you have reached your threshold (sub-max). The actual exercise time during testing is usually between 10-18 minutes during which time you will be breathing through a mask connected to a metabolic analyzer, while wearing a heart-rate monitor. The analyzer measures the volume as well as the % of carbon dioxide and oxygen from your expired air. Prior to exercise testing weight and skin-fold body-fat measurements will also be determined.

You will be in full control of the test at all times and will be free to discontinue the exercise test at any time.

Pre-Test:

IMPORTANT: YOU WILL WANT TO SCHEDULE YOUR EXERCISE TEST DURING A "RECOVERY WEEK" (I.E., EASY WEEK) AND ABSOLUTELY FOLLOWING AN EASY WORKOUT DAY.

For 24 hours prior to testing please try to eat regularly. Be sure to take in at least 500 ml (16 oz) of water before bed, and another 500 ml of water 2 hours before your test.

Prior to and when you arrive for your evaluation please be sure to:

1. Wear appropriate riding shoes (bring pedals and clip-on shoes if you have them)
2. Eat a light regular breakfast &/or lunch. Avoid eating for two hours prior to the test if possible.
3. DO NOT drink coffee (no caffeine), alcoholic beverages or smoke for 4 hours prior to your evaluation.
4. Be sure to maintain your current medication schedule.
5. Avoid any exercise 4 hours prior to this evaluation or intense exercise for 24 hours prior to testing.

Try to arrive 5 minutes early.

Cancellations: If you choose to cancel for any reason, you must call the facility where testing if being held within 24 hours of your test to receive a refund.

Tardiness: You must be on time for your scheduled test. If you show up late for your scheduled test time, you will have to wait until the next available time slot. No exceptions.

Risk and Discomfort: You may experience some discomfort during exercise testing. YOU WILL BE IN FULL CONTROL OF THE TEST AT ALL TIMES AND CAN CHOOSE TO DISCONTINUE TESTING AT ANY TIME.

__________________________________________________________

2. Resting Energy Expenditure (REE)

IF your testing will include the REE (resting energy expenditure) test assessment your test will be conducted at the Fit Stop Human Performance in Carlsbad.

REE test: An exercise physiologist will be conducting your REE assessment. You will be evaluated using a metabolic cart while lying comfortably on a recliner chair for 20-30 minutes. You will be asked to use the 1 st few minutes to get into a comfortable position (In most measurement setting, clients are given a rest period prior to donning the measurement device (i.e., facemask). This is done to calm you and make you comfortable prior to testing. Because measuring a person’s resting energy expenditure is a very sensitive test, your slightest movement or changes in your breathing patterns will affect the final test results. The goal is to find a 5-to 15 minute period when you are absolutely relaxed, without movement or physical or mental distress. During a REE test, three important variables are measured: Ventilation (how much you breath), oxygen consumption (VO2) and carbon dioxide production (VCO2). From these numbers, the computer calculates a person’s resting caloric expenditure and provides information about how much fat or carbohydrate fuel is being used to sustain life at rest.

You will be in full control of all testing at all times and will be free to discontinue the test at any time.

Pre-testing requirements:

You will need to be in a semi fasted state depending on latest meal size and stimulants consumed…

• If light meal (<500 kcals) then 4 hour fast
• If medium meal (>500 Kcals &/or caffeine) 8 hour fast
• Non-caffeine beverages < 500 kcals 4 hour fast
• Nicotine use 8-12 hour fast
• Light to moderate exercise Abstain 18-24 hours
• Intense exercise Abstain 48 hours
• Sleep requirements 8-12 hr of restful sleep

Try to arrive 5 minutes early.

Cancellations: If you choose to cancel for any reason, you must call the facility where testing if being held within 24 hours of your test to receive a refund.

Tardiness: You must be on time for your scheduled test. If you show up late for your scheduled test time, you will have to wait until the next available time slot. No exceptions.

Risk and Discomfort: You may experience some discomfort during exercise testing. YOU WILL BE IN FULL CONTROL OF THE TEST AT ALL TIMES AND CAN CHOOSE TO DISCONTINUE TESTING AT ANY TIME.

__________________________________________________________

3. Hydrostatic (underwater) Weighing

If your testing includes the hydrostatic weighing your testing will be conducted at the Fit Stop Human Performance in Carlsbad.

Do not schedule a test if you have any lung or pulmonary disorders, including the common cold or flu. Bring swim suit and towel.

Prior to testing please try to avoid the following:

• Avoid vigorous activity for 8-12 hours prior to testing
• Refrain from eating food for 4 hours prior to testing. Drink plenty of water.
• Avoid caffeine and other non-essential stimulants (pop, candy, chocolate) for 8-12 hours prior to testing.
• Participants should report for the test free of any jewelry (including earrings, bracelets, rings, etc.)
• Try to avoid gaseous foods at least two days prior to test date.
• All participants should urinate and expel any gas or feces from the bowels prior to testing.

Try to arrive 5 minutes early.

Cancellations: If you choose to cancel for any reason, you must call the facility where testing if being held within 24 hours of your test to receive a refund.

Tardiness: You must be on time for your scheduled test. If you show up late for your scheduled test time, you will have to wait until the next available time slot. No exceptions.

Risk and Discomfort: You may experience some discomfort during exercise testing. YOU WILL BE IN FULL CONTROL OF THE TEST AT ALL TIMES AND CAN CHOOSE TO DISCONTINUE TESTING AT ANY TIME.

__________________________________________________________

4. Functional Strength Assessment

This profile is a functional strength and flexibility assessment.  Your assessment will be conducted at the Fit Stop Human Performance Lab in Carlsbad, CA.

An exercise physiologist will be conducting your functional assessment. You will be in full control of all testing at all times and will be free to discontinue the exercise test at any time.

For 24 hours prior to testing please try to eat regularly.

Prior to and when you arrive for your evaluation please be sure to:

• Wear appropriate workout shoes
• Eat a light regular breakfast &/or lunch.
• DO NOT drink coffee (no caffeine), alcoholic beverages or smoke for 4 hours prior to your evaluation.
• Be sure to maintain your current medication schedule.
• Avoid any exercise 4 hours prior to this evaluation or intense exercise for 24 hours prior to testing.

Try to arrive 5 minutes early.

Cancellations: If you choose to cancel for any reason, you must call the facility where testing if being held within 24 hours of your test to receive a refund.

Tardiness: You must be on time for your scheduled test. If you show up late for your scheduled test time, you will have to wait until the next available time slot. No exceptions.

Risk and Discomfort: You may experience some discomfort during exercise testing. YOU WILL BE IN FULL CONTROL OF THE TEST AT ALL TIMES AND CAN CHOOSE TO DISCONTINUE TESTING AT ANY TIME.