MicroFit Body Composition & Fitness Testing
We are pleased to offer a comprehensive fitness evaluation that will allow us to assess your current fitness level and make recommendations for improvement.
MicroFit enables us to measure body composition, flexibility, strength and aerobic capacity:
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Computerized calipers measure body composition
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“Sit and reach” test measures flexibility
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Static biceps curl measures strength
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Stationary bike test with a heart rate monitor will help us determine aerobic capacity.
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MicroFit testing requires light to moderate exercise
This thorough fitness evaluation will serve as a basis for comparison, enabling us to determine the effectiveness of your program. It will also help us to track results and make any necessary adjustments in order to help you reach your fitness goals.
Each member receives his or her first evaluation free of charge. We recommend an initial evaluation within the first 3 weeks of starting your program. A follow-up evaluation should be conducted after 8-12 weeks in order to monitor the effectiveness of your current program.
First Evaluation: Free (members)
First Update: Free (members)
One Free MicroFit Upon One or Two-Year Membership Renewal
Each Additional Complete Evaluation: $10.00 (members)
Each Individual Test: $5.00 (members)
Non-member Fee: $40.00
Instructions for MicroFit Orientation
MicroFit is a state-of-the-art fitness composition that tests an individual’s overall fitness level, consisting of the following six tests:
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Blood Pressure/Resting Heart Rate
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Height/Weight
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Skinfold Measurements (% Body Fat)
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Aerobic Fitness
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Back Flexibility
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Biceps Strength
In order to receive the best results possible from MicroFit, we ask that you follow these directions:
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Do not eat or drink one hour prior to testing.
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Wear loose fitting clothing, i.e., shorts, t-shirt or sportsbra. If you decide to wear sweatpants because of weather, please wear shorts underneath or bring a pair to change into.
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Please allow 30-60 minutes to complete and review the test with your trainer.
MicroFit testing is currently available at Colonial Fitness only.
More Details
What should you wear to do the microfit?
A short sleeve shirt, shorts, and sneakers. The short sleeve shirt and shorts are recommended in order to perform a body fat test.
How long will the Microfit take to complete?
Plan on approximately 40-45 minutes for 1 person. If two people are coming in together, then it will take approximately 1 hour and 15 minutes.
What’s involved in the Microfit?
You will start out by completing a brief health history form.
You will then put on a heart rate monitor.
Then, the Microfit will proceed with…
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A blood pressure measurement
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Checking body weight
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A body fat measurement will be performed with either a skin caliper (skinfold measurement) or Futrex (infrared reactance) device
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An aerobic capacity test will be conducted where you will ride an exercise bike for approximately 8-12 minutes while your heart rate is being assessed
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A flexibility test will be performed with a “sit and reach” test
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A biceps’ strength test will be performed
What does all of this mean?
Your will receive a comprehensive Microfit printout with your results broken down into various categories comparing your results with “norms” based on your gender and age group. This will provide you with information on your current health and fitness status. It will also help a Colonial fitness trainer to design a personalized exercise program that is tailored just for you!
Additionally you can have circumference measurements of various body areas taken to track your progress.
Then what?
Be sure to set up an appointment with a Colonial fitness trainer to design and intruct you through your personalized workout. You should have a Microfit performed every 3 months to keep track of your progress and to ensure that you are getting the results that you desire. We are dedicated to helping you reach optimal levels of health and fitness!
TO SCHEDULE YOUR MICROFIT TEST, PLEASE CALL COLONIAL FITNESS AT
610-777-7801
.