Pre Activity Readiness Questionnaire: Fill & Download for Free

Some assessments can be done online before you even meet your trainer. Examples include (1) the Physical Activity Readiness Questionnaire PAR-Q (which covers potential injuries and/or certain medical conditions), (2) assessments of your nutrition and sleep habits, etc.Other assessments can be done through portable devices such as scales, activity trackers, metabolic testing devices, posture analysis tools, etc.I think the main problem is not whether your trainer can conduct pre-screening assessments outside of a gym; it’s whether they will do the assessments at all. Unfortunately, many don’t. This makes it difficult to hold them accountable for results.Hope this helps!

What do you mean by ‘aerobics’? Like the 80’s form of exercise or simply doing something aerobic?In the past six months have you:Been diagnosed or treated for heart disease or stroke, or pain/discomfort/pressure in your chest during activities of daily living or during physical activity?Been diagnosed or treated for high blood pressure (BP), or a resting BP of 160/90 mmHg or higher?Experienced dizziness or lightheadedness during physical activity?Experienced shortness of breath at rest?Had a concussion?Lost consciousness or fainted?Had a health care provider tell you that you should avoid or modify certain types of physical activity?Had any other medical or physical condition (such as diabetes, cancer, osteoporosis, asthma, spinal cord injury) that may affect your ability to be physically active?If you answered no to all of those, you’re likely fine to begin aerobic training in a well planned progressive manner.Sage advice is to progress at your own manageable pace by extending out the duration of the activity. I’d do this before I started increasing the intensity beyond the aerobic zone as I detailed step-by-step, in this article:How to Safely Get Started With Exercise - Part 1 Cardiovascular Exercise • Skill Based FitnessHOWEVER…The #1 thing you should do if you’re concerned, is check with your doctor, who at a bare minimum will give your heart a listen, check your blood pressure and maybe do a few more tests. It’s possible even to send you for an EKG/ECG or metabolic assessment if any potential abnormalities are a concern. It’s rare, but it is sometimes recommended.The thing is no one, not even your doctor knows for sure.Contrary to popular opinion, medicine is really all about educated guesses and probabilities. You could have an ECG one day that gives me a mild abnormality, train a little aerobically on your own or not, come back in a few weeks or months later and that abnormality could be completely gone on the next ECG. All testing tools like ECG have limitations. Rarely are tests definitive. Plenty experience false positives and yes some of them miss problems too.However, gradual increases in aerobic exercise are also typically used to treat things like high blood pressure, so most doctors will give you a go ahead unless something is particularly strange during your appointment, which is rare.Up to you if you want to forego medical examination in advance but it’s highly recommended/encouraged and most fitness professionals like myself will screen you for any obvious signs with a PAR-Q like this, or some other readiness questionnaire. Basically a series of questions similar to those above…There are a few red flags on such a form. We can often continue to work with you because risks in a well thought out exercise routine are pretty low but we will still generally request or insist that you see a doctor and bring us a note. It is outside of our scope of practice to diagnose, so we rely on other health care practitioners (like doctors/physical therapists) who are qualified, to make those calls.The good news is you’re mere existance is aerobic to some degree, even if you’re bedridden you need aerobic energy creation to live. Aerobic stress on the heart isn’t particularly strong, it’s just stronger than at rest, which is what makes it different from anaerobic stress. It creates more elasticity within the heart/blood vessels comparatively, which is generally seen to be a very good thing for pretty much everyone.Unless you answered yes to one of the above questions, or can’t walk or stationary bike, for whatever reason. There is a very strong reason to assume you’re heart is healthy enough to attempt aerobic training.The risks of starting an aerobic exercise program (walking could be considered such) are rather low and the rewards are potentially rather high.‘Health’ is a funny word, because unless you’ve been diagnosed with something, your heart is by default ‘healthy.’ Health is the absence of disease, so you should know if you’re healthy enough.Now is your heart going to withstand hard anaerobic training right now? Maybe not…That probably won’t put you at a high risk without some undiagnosed pre-existing condition though, and the probabilities of such a thing are extremely low. It’s likely that your heart rate has been up there without you even realizing it because heart rate isn’t solely determined by exertion. Stress can cause large spikes in heart rate that your heart manages.Marathons aren't dangerous for men - Canadian Running MagazineIf you’re into probabilities, you have a significantly better chance of dying in an automobile accident (~1 in 103 people, vs ~1 in 80,000–100,000 for an undiagnosed pre-existing heart condition). For better perspective, you have a ~1 in 3000 chance of being struck by lightning but not dying from it, at some point in your lifetime.Depending a bit on your age, a lot of people can get their heart rate into a 130-150 BPM zone, which is the so-called ‘aerobic training zone.’ This is generally low risk, but a more practical way to assess is rate of perceived exertion on a scale of 0–10, if you don’t have a HR monitor.This level of activity in a reasonably cardiovascularly fit person should feel like they are exerting themselves at about a 5–6 out of 10 if 10 was the hardest they could possibly train and 0 was laying in bed. Pretty low right? Hold that effort level for 10 minutes at a time and you’ve got a pretty effective initial aerobic stress that will only make your heart adapt in good ways.Meet yourself where you’re at. If you feel you can’t sustain that level of exertion for 10 minutes, do less, take a break, and then retry with the goal of accumulating 10 minutes total in the day. Over time it gets easier, eventually 10 minutes at one time is doable, then you can start adding duration.You could start adding duration before that too if you have the time. Let’s say you can only sustain a 5 out of 10 walking pace or biking pace for 1 minute and you need to stop or significantly slow down for 3 minutes. Hypothetically, it takes you 40 minutes to accumulate 10 minutes with such an approach, but you’re willing to invest 60, meaning you can get 4 more minutes above that 10 minute requirement.Basically you should be able to carry on a conversation in this zone. And one last rule of thumb I like to tell people is that they should be able to breath in and out through their nose in this zone as that is generally true.

Caution : Mega rant ahead !Hate is a strong emotion. I don’t hate but certainly dislike a particular thing.No, I’m not talking about the infrastructure, curriculum or administration - all of which , I agree, need a massive overhaul.I’m talking of an equally malicious yet shrouded phenomenon, of which almost all of us are guilty of at times (me, included).Through my four years of college, I realized, there are basically two types of students - the whiners and the winners. All of us exhibit various degrees of these two classes.Simply put, the whiners are those who ask what the college is doing for them. The winners, on the other hand, ask what they can do for the college.While you were lamenting the lack of good sports facilities, someone won laurels for us in Inter NIT sports meets. [1][1][1][1]While you were grumbling about outdated class curriculum, few Motis took it upon themselves to teach their juniors Coding/Web Dev/Android/Robotics so that they can build an impressive resume.[2][2][2][2] [3][3][3][3] [4][4][4][4] [5][5][5][5]You crib about the proxy servers going down frequently, someone eased the process for you by designing a server uptime portal.[6][6][6][6]While you complained about delays in exam results from the comfort of your air conditioned home, few boys braved the Allahabad heat to ensure there are no discrepancies in the grade sheet.[7][7][7][7]You bitch about sexism and male chauvinism in college while sipping your coffee, someone actually took the pains to approach the Alumni assoc. regarding the same.[8][8][8][8]You don’t share a KB of data on DC++, while someone has his external hard disk connected to the system day and night.[9][9][9][9]You crib about the falling ranking of the institute, but couldn’t find the time to fill the ranking questionnaire posted on our college website.[10][10][10][10]You whine about MNNITians lacking time and creativity, some students already have their startups up and running.[11][11][11][11]While you protest about the choice of celebs invited by organizers during fests, few students work overtime, often paying from their own pockets, to ensure the show runs smoothly.[12][12][12][12]You moan about the pre -placement talks being soporific, few people worked thanklessly to call those companies on campus. [13][13][13][13]Armchair activists like you talk about child labour and pollution, but can’t lend a helping hand to some clubs striving to bring a positive change.[14][14][14][14] [15][15][15][15]You are ready to run back home at the drop of a hat, while some people spend their weekends over activities like quizzing, dramatics and photography.[16][16][16][16] [17][17][17][17] [18][18][18][18]If you have read so far, please take a moment out to evaluate into which of the two categories you fall.More often than not, the answer is going to be the latter category.If every student pledges to leave Motilal in a place better than the one they found it in, the number of whiners and the reasons for whining will go down substantially.You don’t need to be the Festival Secretary in order to become a ‘winner’, start small, every act counts. Go donate your old rusty cycle (that you never use) to the guard. Try your hand at dramatics to get over your stage fear. Become a mess secretary and change the aloo dish that everyone despises.If you can’t be a part of the solution, at least don’t be a part of the problem.Groom yourself and also the college. These days, these opportunities, will never come back !I’m sure you will remember your college days long after you graduate, but will the college remember you ?Footnotes[1] MNNIT Athletics Club-MAC[1] MNNIT Athletics Club-MAC[1] MNNIT Athletics Club-MAC[1] MNNIT Athletics Club-MAC[2] MNNIT CC Queries[2] MNNIT CC Queries[2] MNNIT CC Queries[2] MNNIT CC Queries[3] Log into Facebook | Facebook[3] Log into Facebook | Facebook[3] Log into Facebook | Facebook[3] Log into Facebook | Facebook[4] Android MNNIT[4] Android MNNIT[4] Android MNNIT[4] Android MNNIT[5] Log into Facebook | Facebook[5] Log into Facebook | Facebook[5] Log into Facebook | Facebook[5] Log into Facebook | Facebook[6] http://172.31.9.69/dc/[6] http://172.31.9.69/dc/[6] http://172.31.9.69/dc/[6] http://172.31.9.69/dc/[7] https://academics.mnnit.ac.in/webt14.html[7] https://academics.mnnit.ac.in/webt14.html[7] https://academics.mnnit.ac.in/webt14.html[7] https://academics.mnnit.ac.in/webt14.html[8] Log into Facebook | Facebook[8] Log into Facebook | Facebook[8] Log into Facebook | Facebook[8] Log into Facebook | Facebook[9] SuttA DC Hub MNNIT Allahabad[9] SuttA DC Hub MNNIT Allahabad[9] SuttA DC Hub MNNIT Allahabad[9] SuttA DC Hub MNNIT Allahabad[10] Student, Faculty, Staff Satisfaction Survey, 2017- IIIrd ROUND[10] Student, Faculty, Staff Satisfaction Survey, 2017- IIIrd ROUND[10] Student, Faculty, Staff Satisfaction Survey, 2017- IIIrd ROUND[10] Student, Faculty, Staff Satisfaction Survey, 2017- IIIrd ROUND[11] TMCV Humorously Sarcastic[11] TMCV Humorously Sarcastic[11] TMCV Humorously Sarcastic[11] TMCV Humorously Sarcastic[12] Culrav[12] Culrav[12] Culrav[12] Culrav[13] Training and Placements Department[13] Training and Placements Department[13] Training and Placements Department[13] Training and Placements Department[14] Enactus MNNIT Allahabad[14] Enactus MNNIT Allahabad[14] Enactus MNNIT Allahabad[14] Enactus MNNIT Allahabad[15] Rotaract Club, MNNIT[15] Rotaract Club, MNNIT[15] Rotaract Club, MNNIT[15] Rotaract Club, MNNIT[16] Log into Facebook | Facebook[16] Log into Facebook | Facebook[16] Log into Facebook | Facebook[16] Log into Facebook | Facebook[17] https://www.facebook.com/Alchemy.Dramatics/[17] https://www.facebook.com/Alchemy.Dramatics/[17] https://www.facebook.com/Alchemy.Dramatics/[17] https://www.facebook.com/Alchemy.Dramatics/[18] Pixels[18] Pixels[18] Pixels[18] Pixels