One Page Initial Client Report

Template
Date: 6/12/2023
Dear Tahlia,

Thank you for attending the clinic on Wednesday the 6th of December 2023. You

came in today to work with me to improve your cardiorespiratory fitness, your upper

body power-endurance and your lower body explosiveness and resilience. The

following are body and fitness measurements taken from testing. I have compared

your results to normative data for someone of your age and gender.

MEASURE DESCRIPTION VALUE NORM COMPARED

Weight (kg) A measure of an individual’s 58.1 Significantly less than average for an
mass can be used to determine Australian 18–24-year-old female
BMI along with height (66.5kg)1

Height (cm) A measure of an individual’s height 171.6 Significantly taller than average for an
can be used to determine BMI along Australian 18–24-year-old female
with body weight. (163.8cm)1
Body Mass Index (kg/m²) High BMI can be an indicator of 19.8 In the 20th percentile for BMI for an
health problems and high body Australian female over the age of 182
fatness.
Resting Blood Pressure Resting blood pressure is an 120/60 Slightly higher than the average
(mmHg) indicator of lifestyle diseases like (116/75) for a female 21-25 years old3
hypertension.
Resting Heart Rate (bpm) Resting HR, or how many times an 65 (Smart watch, taken Significantly lower than the average
individual's heart contracts per at waking) (79.3 ± 14.0cm) for a female aged 18
minute is a measure of or over4
cardiovascular health.
Waist circumference (cm) This is a good measure of body fat 65 (done over tights) Similar compared to the average
around your midsection. (84.5 ± 13.7cm) for a female aged 18-
245
Hip circumference (cm) We can use this measure to 87.8 (done over tights) Similar compared to the average
compare with waist circumference (88.33) for female aged 18 or over5
to work out waist to hip ratio
Estimated Vo2 Peak A measure of cardiorespiratory 41.74 Similar compared to the average
(ml/kg/min) fitness (39.51 ± 8.76 ml/kg/min) for a female
aged 20-297

Predicted 1RM Lat A measure of upper body pulling 60kg Significantly higher than the average
Pulldown (kg) strength (40kg) for females aged 18 and over8
Predicted 1RM Hamstring A measure of lower body strength 34.4kg Significantly lower than the average
Curl (kg) (59kg) for females aged 18 and over8
Overall, your results indicate that you are very fit and healthy for a female around your age,
demonstrated by your low resting heart rate and your above average Vo2 Peak data. In addition,
you demonstrated significantly higher upper body pulling strength than average. However, your
predicted 1RM hamstring curl, a measure of lower body strength, may need to be improved for
you to have better resilience on the soccer field.

To achieve your cardiorespiratory goal, we are going to engage in a high intensity interval
training program done twice a week for 6 weeks, with training derived off your vo2 peak data.
To achieve your resistance training goal, we will engage in a resistance training program done
twice a week for 6 weeks, focused on lower body strength. A re-assessment will take place in 6
weeks’ time on the 10th of January 2024.

SMART goals:

Resistance training goal:

To increase your hamstring curl 1RM by 5% in 6 weeks, to improve speed and resilience for
your soccer performance.
F: 2 times per week
I: Top sets should be working around 70-80% of 1RM
T: 50 minutes
T: Resistance training; free weights and machines
P: Increase the intensity (%1RM) on top and working sets gradually over the course of the 6
weeks

Cardiorespiratory training goal:

Using your vo2 peak data, we will try to run a 1-kilometre time trial in under 7 minutes in 6
weeks, to work on your speed endurance for your soccer performance.
F: 2 times per week
I: Main portion of the session should be around 60-80% of Vo2 peak
T: Overall session should take around 40 minutes
T: Running
P: Increase the intensity (%Vo2peak) of the main portion of the session gradually over the
course of 6 weeks to around 85% Vo2 peak

It has been great working with you thus far. We look forward to you achieving your goals.
Please don’t hesitate to contact me if you have any questions.
 Sign off
Brett/Exercise Physiologist/0000000000

References

1. Main features - height and weight. Australian Bureau of Statistics. (2013, June 7).
https://www.abs.gov.au/ausstats/abs@.nsf/lookup/4338.0main+features212011-13

2. Australian Institute of Health and Welfare. (2018). Australia's health 2018. Canberra: AIHW.

3. Lin, J. D., Chen, Y. L., Wu, C. Z., Hsieh, C. H., Pei, D., Liang, Y. J., & Chang, J. B. (2016). Identification of
Normal Blood Pressure in Different Age Group. Medicine, 95(14), e3188.
https://doi.org/10.1097/MD.0000000000003188Avram, R., Tison, G. H., Aschbacher, K., Kuhar,

4.P., Vittinghoff, E., Butzner, M., Runge, R., Wu, N., Pletcher, M. J., Marcus, G. M., & Olgin, J. (2019).
Real-world heart rate norms in the Health eHeart study. NPJ digital medicine, 2, 58.

5. https://doi.org/10.1038/s41746-019-0134-9Assessment of anthropometric indices among residents

of Calabar, South-East Nigeria - Scientific Figure on ResearchGate. Available from:
https://www.researchgate.net/figure/Waist-circumference-distributed-by-age-and-sex-among-
study-participants_tbl6_263291694 [accessed 6 Dec, 2023] van der Steeg, G. E., & Takken, T.
(2021).

6. Buot, Merites. (2011). M.M. 2011. Assessment of the fitness status of an individual using
kinanthropometric tests. Asia Life Sciences 20 (1): 175-184.. Asia life sciences.

7. Reference values for maximum oxygen uptake relative to body mass in Dutch/Flemish subjects aged
6-65 years: the LowLands Fitness Registry. European journal of applied physiology, 121(4), 1189–
1196. https://doi.org/10.1007/s00421-021-04596-6

8. Seo, D., Kim, E., Fahs, C.A., Rossow, L.M., Young, K.C., Ferguson, S.L., Thiebaud, R.S., Sherk, V.D.,
Loenneke, J.P., Kim, D., Lee, M., Choi, K., Bemben, D.A., Bemben, M.G., & So, W. (2012).
Reliability of the one-repetition maximum test based on muscle group and gender. Journal of
sports science & medicine, 11 2, 221-5 .