Exercise Testing & Prescription

Exercise testing and prescription in Saigon / Ho Chi Minh City

Start your personal training properly with thorough fitness assessments, functional movement screens and proper fitness training program design.

Pro-Fit personal trainers will get your training started properly

Your personal fitness training program starts with clinical based exercise testing & prescription including a comprehensive and thorough fitness assessment functional movement screen which will ensure that we gain the necessary information to design your best training program.

Step 1: Initial Consultation

We'll schedule an in-person meet so we can start the process of assessing, evaluating and prescribing your fitness training program according to we need to train you for your best success.

We talk about your current condition and discuss achieving realistic goals.  This includes how you want to look and feel as well as what we conclude from our assessments.  We understand what our personal training clients want, but often times, during the assessments we find issues which we need to correct which have nothing to do with desired goals.

Contact us here to schedule your free consultation.

Step 2: Exercise Testing

At Pro-Fit, our personal trainers use fitness assessment protocols from ACE (American Council on Exercise) and NASM (National Academy of Sports Medicine).

Our fitness assessments and functional movements screens cover all muscles, tendons, ligaments and joints and their functionality.

The list of tests we perform include, but are not limited to:

  • Resting Heart Rate

  • Resting Blood Pressure

  • Height / Weight

  • Body Fat Composition 

  • Visceral Fat

  • BMR (Basal Metabolic Rate)

  • Aerobic Endurance

  • Cardio Respiratory Recovery Rate

  • Muscular Strength

  • Muscular Endurance

  • Movement & stability in all planes 

  • Flexibility

  • Strength

  • Posture

  • Agility

  • Coordination

  • Speed

  • Power

  • Balance

 

I also check for skeletal asymmetries which could be cause by under performing and over performing related muscles, habitual asymmetrical movement patterns, joint and vertebral compression as well as disfunctional femoral external rotations.

Step 3: Exercise Prescription

Step three is all about the design of the appropriate, holistic and clinical based exercise prescription.

This involves the four pillars of wellness including:

  • Mental

  • Fitness & Movement

  • Foods & Nutrition

  • Recovery

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I, first and foremost have to instill in you the mental capacity to believe in yourself and what you are about to embark upon enough to achieve it.

There are certain mental tactics which I employ, most of which are implemented along the way as we make further progress, scale your intensity thus requiring the need for even greater mental strength, confidence and perseverance.  

Taking from the exercise testing analysis and data, using exercise science and physiology, I design the most goal appropriate fitness training program so that you can train safely, efficiently, reach your goals and enjoy the entire life changing process while molding positive behaviors along the way.

Your dietary and nutritional is a priority as we know fitness training benefits are not gained in full unless supplemented with proper consumption of essential, high performance, low calories foods which are micro nutrient dense and that which have appropriate macro ratios.

A meal plan strategy is outline and then tweaked on a daily basis according to your performance needs and recovery requirements.

Recovery is essential, therefore I integrate ample foam rolling for myofascial release and massages for soft tissue therapy as needed.  I also integrate conversational dialogues about disciplined sleep patterns, meditation and mindfulness.

Step 4: Exercise Monitoring, Scaling & Progressions

Exercise Monitor, Scale & Progressions

Step four involves another form of fitness assessments, but this time it occurs during your actual fitness training.  Each workout is monitored and bio metrically tracked so that you are exercising within the prescribed heart rate parameters, intensities and caloric expenditures relevant to your goals.  It's impossible to measure VO2 of Volumes of Oxygen Uptake without a CARDIOCOACH or KORR metabolic testing kit while training at an apartment gym so instead, I use the Polar H10 Heart Rate Sensor.  With the Polar, I am able to track and log your heart rate, caloric expenditure and cardio respiratory recovery, thus giving me a pretty good idea of your relative increase in fitness levels.

With this collected data, I am able to then intelligently scale your workout intensity according to progressions which will continue to push you, but at a safe pace. 

I use principles of NASM principles of Stabilization, Strength & Power for measuring progressions and periodization training. 

Learn more about our personal training here.