Example of the REPORT
QUESTIONNAIRE MBF universal fitness training program
Instruction on how to fill out the QUESTIONNAIRE
Which indicators must necessarily be filled out in the QUESTIONNAIRE?
Which tests are not absolutely necessary?
Is there a need to acquire some special equipment to accomplish the testing?
How are the measurements taken?
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How are the measurements taken?
  • Height and weight
  • Body type
  • Body proportions
  • Heart rate
  • Blood pressure
  • Forced vital capacity
  • Static force (dynamometry)
  • Percentage of fat in body composition
  • Estimate of fitness level
Measurement of Standing Height (inches or centimeters). Height is measured with the help of a height meter. You should stand straight with your back to the device and your head, scapula, buttocks, and heels touching the height meter. The cursor of the height meter should be lowered to touch the top of the head. You can read the height by the lower point of the cursor.
Measurement of Weight (in pounds or kilograms)
Weight is measured most easily with a small floor scale. You should stand on the scale with the weight of your body balanced evenly on your feet.
Body proportions

Measurement of the circumference of body parts.
This is done with help of a measuring tape (Gulick measurement tape) in inches or centimeters. Measurements should be taken at the broadest or most concave points of the chest, breast, abdomen, buttocks, thigh, calf, and arm. The waist should be measured at its smallest point.



Heart Rate Monitor
Test of pulse/heart rate. This test may be used to evaluate how the heart works at work and at rest. The test is best performed in the morning in a lying position. If the test is conducted in the afternoon, it is necessary to have a preliminary rest for 5 minutes. A reading may be taken at the wrist or at the neck. To take the pulse on the radial artery of the wrist, use the second or the third finger of the right hand to depress the artery on the inside of the wrist of the left hand. (For left-handed persons, reverse the procedure.) Depress hard enough to feel the pulse but not so hard as to block the flow of blood. An easier way to take your pulse is on the neck. Place the index and middle fingers on the Adam's apple of the neck. (Both men and women have one.) Slide the fingers into the gulf between the windpipe and the side of the neck. Press gently with your fingertips to feel for the beat of the pulse. Do not use your thumb which has its own pulse.
It is very convenient to use special devices to take the pulse (Electronic BP/Pulse, Finger BP/Pulse, Finger Pulse, and Heart Rate Monitor).
Pulmonary Function Test (Spirometry)
Spirometry measures the maximum volume of air which a person can inhale with a very deep breath. This is measured with the help of a spirometer. It is first necessary to make a deep inhalation and exhalation. Then you should make a very deep inhalation and exhalation to the maximum extent possible into the tip of the spirometer tube.
This process must be repeated twice. Record the best result.
A low level of spirometry of the lungs is cause to consult your physician.
Static force (Hand Dynamometer)
This test measures force of the isometric contraction of the hand. The magnitude of maximal contraction (in pounds or kilograms) is measured with the help of a Hand Dynamometer. The patient should grasp and squeeze the dynamometer as hard as possible, keeping the hand pronated and extended down alongside the body. The test is performed twice with each hand. The best result is used (recorded).
Blood pressure
Blood pressure test is to evaluate the cardiovascular system.
Blood pressure is measured with the help of a manometer.
Place the cuff around the upper arm. The pulse can be heard at the inward side of the elbow joint. The first pulse beat corresponds to the upper systolic pressure. The last pulse beat corresponds to the lower diastolic pressure.
It is now possible to buy special electronic devices to measure blood pressure. These are of great importance in making it easier to evaluate the processes or condition of the cardiovascular system (Electronic BP/Pulse, Finger BP/Pulse).
If your blood pressure is higher or lower that normal, you should consult with your physician immediately.
Body type/Phisiques/Somatic Types - Males & Females
1. Ectomorph - characterized by thin, boney, spare physique or build. Slender physical type. Asthenic body type. Thin torso with long arms and legs. Slight, light, delicate bone structure. Lean and sinewy muscular development.
2. Mesomorph - characterized by muscular, sturdy physique, strong, sturdy, athletic physical type. Well-proportioned. Massive and well-developed chest dominating over the abdomen. Prominent body joints. Firm, rugged, strong body build.
3. Endomorph - characterized by body fat and abdominal prominence. Physique dominated by abdomen. Thick torso with short arms and legs. Abdominal mass predominating over upper body. Rounded, soft, fleshy contours.
Percentage of fat in body composition

It is a very simple and often used method to identify the proportion of the muscle and fat tissue in the body's composition. Knowing weight and fat percentage, one can determine the common principles for normalizing weight and for developing the physical exercise program for the specific body parts, which should to be trained first.
Body weight composition can be determined with the use of a Skinfold Caliper (#1) or with the use of different tools or analyzers such as Bio Analogies Systems or Body Logic Fat Analyzer (#2). These devises are easily available at any gym. When Skinfold Caliper is used, one should fill in the data of fat skinfold of Suprailiac-1 Bicep-2 Tricep-3 Subscapular-4. If you use electronic equipment you should fill in only the percentage of fat in body composition.

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Estimate of fitness level

Fitness level will be measured in one of the following ways:

  1. According to your given sex, height, weight, blood pressure and pulse. The results in the report show automatically under the name "Integral Test", but only if all the necessary indicators are listed in the questionnaire.
  2. In the result of medical observation, the doctor will rate FITNESS LEVEL as - Very poor , poor, fair, good, excellent or superior.
  3. According to various tests such as 1.5 MILE RUN TEST (2.4 km) or 12 MIN WALKING/RUNNING TEST . Both of these tests take place on a 440-yard track (400 meter track of a stadium) or on a flat measured area. Warm- up before the beginning of the test- slow stretching, walking, and jogging. The 1.5 MILE RUN TEST ( 2.4 km) is used to measure your best time. The 12 min walking/running test is used to measure your maximum distance. If you tested the Fitness Level by one of these tests, you have to fill in the application your results, i.e. Very poor, poor, fair, good, excellent, or superior.
  4. More particular test with physical training in FITNESS LEVEL - BICYCLE ERGOMETER TEST and TREADMILL TEST, which take place under the direction of specialists in a medical office or Health Center. If you graded the FITNESS LEVEL , you need to fill in on the questionnaire corresponding to the results i.e Very poor, poor, fair, good, excellent or superior.
Working position
During the work day, early or late, different desires come about. They don't only lower your ability to work, but also have an effect on your health. In this connection there are few short exercises, that you could do at work, which may be very useful. Mark them down in the questionnaire: how you work - standing, sitting, various, sometimes sitting, sometimes standing.

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