Fitness assessments

Measure ankle dorsiflexion range using the wall test (knee-to-wall distance in cm).

Test shoulder flexion and internal rotation using the back-scratch method.

Evaluate hip flexor tightness with the Thomas Test for anterior pelvic tilt risk.

Assess hamstring length using active straight-leg raise (ASLR) with angle measurement.

Measure unilateral balance and stability by timing single-leg stance (eyes open & closed).

Count maximum push-ups to assess upper-body muscular endurance. Normative data by age and sex.

Systematic front and side-view posture assessment identifying alignment deviations and muscle imbalances.

Pre-exercise screening questionnaire to identify potential health risks before starting a program.

10-item questionnaire measuring perceived stress levels over the past month.

Daily wellness check: sleep, fatigue, muscle soreness, stress, and mood on a 1–5 scale.

Self-report questionnaire to flag common injury risk factors and training red flags.