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9. Measurements & assessments

Filled by Coach  ·  Questions 47  ·  Time ~45 min in person  ·  Prefix meas_, screen_, test_*

Completed by the coach at the baseline appointment, not by the client at home. Every field is optional at the form level — what gets measured depends on the goal, the client's consent, and what section 2 allowed.

Prerequisites

Do not run any of section 9.5 until:

  1. Section 2 is complete and any Yes on the PAR-Q+ has been resolved, with clearance on file where indicated.
  2. Resting blood pressure and heart rate (9.3) are within safe limits — see Screening red flags.
  3. The client has given explicit consent for physical measurement (consent_measurement in section 11).

Skip 9.4 entirely if meas_weight_aware indicates the client would rather not know, or nut_disordered_history is Yes.

9.1 Session details

ID Field Type Options / units
meas_date Assessment date Date YYYY-MM-DD
meas_assessor Assessed by Short text Coach name
meas_type Assessment type Single choice Baseline / 6-week review / 12-week review / Ad hoc
meas_conditions Conditions Long text Time of day, fasted or fed, footwear, clothing

Repeatability beats precision

Note the conditions and reproduce them at every re-test. A tape measure used the same way each time tells you more about the trend than a DEXA scan taken once.

9.2 What the client already knows

Asked before anything is measured, and asked of the client rather than the scale.

ID Field Type Options / units
meas_weight_aware Do you know roughly what you weigh? Single choice Yes, and I'm happy to say / Yes, but I'd rather not say / No, and I'd rather not know / No, but I'd like to find out
meas_weight_self If you're happy to, what is it? Number + unit kg or lb — self-reported
meas_bodyfat_aware Do you know your body fat percentage? Single choice Yes / No / I don't want to discuss body fat
meas_blind_weigh Would you prefer to be weighed without seeing the number? Single choice Yes / No / I'd rather not be weighed at all

Borrowed directly from the source sheet

The practitioner sheet asks מודעת למשקל and מודעת ל-% שומן — literally aware of your weight / aware of your body fat — rather than demanding the figures. It's a better question than the one I had, for two reasons.

It captures the client's relationship with the number, which determines whether the number is safe to use at all. And it gives a graceful way to decline that isn't a blank field, so you can tell "won't say" apart from "skipped the form."

meas_blind_weigh follows from it: weighing a client while turning the display away is standard practice in eating-disorder-aware settings, and costs nothing to offer to everyone.

These answers are binding

I'd rather not know, I don't want to discuss body fat, or I'd rather not be weighed at all override the rest of this section. Do not weigh, do not measure, do not mention the number later. Read alongside nut_disordered_history in section 7.

9.3 Vitals & anthropometrics

ID Field Type Options / units
meas_height Height Number + unit cm or in
meas_weight Body weight Number + unit kg or lb
meas_bmi BMI Calculated kg/m² — derived, not entered
meas_resting_hr Resting heart rate Number bpm, seated, after 5 min rest
meas_bp_systolic Blood pressure — systolic Number mmHg
meas_bp_diastolic Blood pressure — diastolic Number mmHg
meas_bp_repeat Repeat reading if first was elevated Short text systolic/diastolic

9.4 Body composition

Requires consent_measurement. Skip per the prerequisites above.

ID Field Type Options / units
meas_waist Waist circumference Number cm, at narrowest point
meas_hip Hip circumference Number cm, at widest point
meas_whr Waist-to-hip ratio Calculated derived
meas_chest Chest circumference Number cm
meas_arm_l / meas_arm_r Upper arm, left / right Number cm, relaxed, mid-belly of biceps
meas_thigh_l / meas_thigh_r Mid-thigh, left / right Number cm
meas_calf_l / meas_calf_r Calf, left / right Number cm
meas_bodyfat_pct Estimated body fat Number %
meas_bodyfat_method Method used Single choice Skinfolds / Bioimpedance / DEXA / Visual estimate / Not measured
meas_photos_taken Progress photos taken Yes/No Requires consent_photos

9.5 Movement screen

Score each: 0 = unable or painful · 1 = compensated · 2 = competent · 3 = clean and controlled. Record where the compensation appeared, not just the number.

ID Test Type Notes to capture
screen_overhead_squat Overhead squat, 5 reps Score 0–3 Heel lift, knee valgus, forward torso, arm drift
screen_hip_hinge Hip hinge with dowel Score 0–3 Lumbar flexion, dowel contact points
screen_shoulder_mobility Back-scratch / Apley's Score 0–3 Distance between hands, left vs right
screen_ankle_dorsiflexion Knee-to-wall Number + score cm from wall, each side
screen_single_leg_balance Eyes-open single leg stand Number + score Seconds held, each side, max 60
screen_thoracic_rotation Seated rotation Score 0–3 Degrees, left vs right
screen_active_slr Active straight leg raise Score 0–3 Each side
screen_pain_provoked Did any test provoke pain? Yes/No + text Stop the screen if yes

Pain ends the screen

If screen_pain_provoked is Yes, stop testing, record what provoked it, and route back to section 4. Do not proceed to 9.6.

9.6 Capacity tests

Select only what is appropriate for the client's screening status and goal.

ID Test Type Options / units
test_pushup Push-up test to failure Number reps, note full or knee variation
test_sit_to_stand 30-second sit-to-stand Number reps
test_plank Front plank hold Number seconds, stop on form breakdown
test_grip_l / test_grip_r Grip strength, left / right Number kg, dynamometer
test_step_test 3-minute step test Number recovery HR at 1 min
test_walk_6min 6-minute walk test Number metres
test_vo2_estimate Estimated VO₂max Calculated ml/kg/min, state the protocol used
test_squat_est_1rm Estimated squat 1RM Number + unit From a submaximal set, note reps and load
test_deadlift_est_1rm Estimated deadlift 1RM Number + unit As above

Estimate, don't max out

On a first assessment, use submaximal sets and an estimation formula rather than a true 1RM attempt. The number is barely less accurate and the risk is an order of magnitude lower.

9.7 Coach notes

ID Field Type Options / units
meas_priorities Top three training priorities from this assessment Long text —
meas_contraindications Confirmed exclusion list Long text Carried over from section 3, plus anything found today
meas_referrals Referrals made Long text Who, why, date
meas_next_review Next review date Date YYYY-MM-DD
meas_notes Anything else Long text —

9.8 Red flags

Stop and refer immediately — no assessment, no session, today:

  • Resting blood pressure at or above 180/110 mmHg on two readings (meas_bp_systolic / meas_bp_diastolic)
  • Resting heart rate below 40 or above 120 bpm in an asymptomatic client, unexplained by medication (meas_resting_hr)

Clearance required before training:

  • Resting blood pressure at or above 160/100 mmHg (meas_bp_systolic / meas_bp_diastolic)

Proceed with caution:

Flag Source field Typical modification
Blood pressure 140–159 / 90–99 meas_bp_* Avoid Valsalva, breath-holding, heavy isometrics and inverted positions; recheck each session
Declines to know or discuss weight meas_weight_aware, meas_blind_weigh Skip 9.2–9.4 entirely; progress by performance and how clothes fit

If a stop condition fires here, use the wording in Stop conditions and route the client to their doctor before continuing.

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