On Target Fitness — J. D. Colver

Fit By Nature: On-Target Fitness Worksheet.

The purpose of this worksheet is to create awareness of strengths, opportunities any injuries or limitations we can work on & around - as well as goal setting exercise.

The answers are completely private and all questions are optional.

It takes about 10 - 15 minutes, and is a starting point not a test. The Fit By Nature methods begins where you are now and during a follow up meeting we can set solid and achievable milestones to start and keep on an upward trajectory. If you rather do this exercise over the phone instead of filling out the form, please let me know, and if you print it out and use it as a worksheet, just take a picture and send it to me.

Thanks for making time to complete this exercise. I hope you find it useful and thought-provoking. Mapping out a success path is fun and I look forward to sharing strategies and ideas which serve your efforts and lifestyle well.

John

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Cardiovascular Aerobic: Long Endurance at moderate intensity

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Cardiovascular Anaerobic: Short efforts at high intensity

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Maximal Strength: Ability to create force

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Strength Endurance: Ability to make repeated demands on specific muscle groups i,e. hiking uphill.

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Agility: Fast explosive efforts (jumping, bouncing)

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Balance (static)

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Coordination

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Flexibility

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

Power to weight ratio: Optimal body composition

Choose from following 1. Significantly lacking 2. Not Satisfied 3. Average 4. Strong 5. Very strong 6. Couldn’t be better

I eat nutritious and healthy food

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

I eat sufficiently for my activities/energy needs

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

I sleep well

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

I take time to rest and relax

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

I manage stress well

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

My overall health is good

1. Never 2. Not so much 3. Sometimes 4. Mostly 5. Nearly always 6. Always

I enjoy training

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Nearly always 6. Absolutely

I feel like I'm getting the results I want

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Nearly always 6. Absolutely

I have goals which inspire me

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Nearly always 6. Absolutely

I have a plan to meet those goals

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Nearly always 6. Absolutely

Im satisfied with my fitness/performance

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Yes 6. Never been better

I am the athlete I want to be

1. No 2. Not as much as I want 3. Average 4. Mostly 5. Nearly always 6. Absolutely

What are some results you wish to see with this training

Could be endurance, speed, injury recovery, increased knowledge, confidence etc - anything you want to share.

Concerns you may have; performance at high altitude, any unknowns, fears, challenges?

No topic or question off-limits or 'silly'.

What excites you. What would you try if you knew you couldn't fail?

Please share any goals you may have in one month

Please share any goals you may have in three months

Please share any goals you may have in one year

Please share any goals you may have in five years

Please share any goals you may have in twenty years or lifetime

Please use this box for any message or questions

Paradise and Mount Rainier with Journalist and climber Terry Woods (left).

Eyes forward, don’t look down!

Cascades Range, Washington USA

Camino de Santiago, Spain.

Camino de Santiago. Ingles route.

Discovery Park, Seattle, Washington.

Discovery Park, Seattle, Washington. USA