Fitness assessments

Evaluate your mobility, movement quality, strength, and overall readiness with standardised tests and questionnaires.

Flexibility & mobility

Joint range of motion, muscle length, soft tissue extensibility

Ankle Mobility Test

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

2 measures · ~3 min

Shoulder Mobility Test

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

2 measures · ~3 min

Hip Flexor Length Test

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

4 measures · ~4 min

Hamstring Flexibility

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

2 measures · ~3 min

Movement quality

Patterns, compensation, balance, stability, motor control

Single-Leg Balance Test

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

4 measures · ~5 min

Strength & endurance

Muscular capacity, aerobic fitness, time-based tests

Push-Up Test

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

1 measure · ~2 min

Posture

Static alignment, upper-body deviations, spinal position

Static Posture Check

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

13 checks · ~5 min

Questionnaires

Readiness, wellness, stress, sleep, and lifestyle screens

PAR-Q (Physical Activity Readiness)

Start here

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

7 questions · ~2 min

Perceived Stress Scale (PSS)

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

10 questions · ~4 min

Wellness Questionnaire (Daily)

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

5 questions · ~1 min

Injury Risk Screening

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

28 questions · ~6 min