A step-by-step guide to your full Fitness Intelligence Assessment: what happens, in what order, and how to prepare for the most accurate results.
The Physical Fitness Evaluation is the comprehensive testing session that forms the core of your Fitness Intelligence Assessment at Vitalis Health. This page describes what happens during the session, in the sequence it occurs, so you arrive knowing exactly what to expect.
The full evaluation takes approximately 90 to 120 minutes, including the physician consultation and report review at the end. It is conducted by a trained clinical fitness evaluator under the supervision of Dr. Jisha V, MBBS, DNB Family Medicine, Fellowship in Diabetology.
Preparation checklist: please read at least 24 hours before your appointment
The evaluation will be deferred or modified if you present with uncontrolled blood pressure above 180/110 mmHg, active chest pain or palpitations, fever, or any acute illness on the day of your appointment. Please call the clinic if you are unwell so we can rebook you without a cancellation fee.
Tests are conducted in a fixed sequence designed to minimise interference between assessments. Cardiovascular and physically demanding tests are completed first, followed by balance and flexibility assessments once you have recovered adequately.
The session begins at rest. The clinical assistant records your height, weight, blood pressure, resting heart rate, and peripheral oxygen saturation. BMI is calculated automatically.
Body composition is then measured using the Accuniq BC380 bioelectrical impedance analyser. You stand barefoot on the device for approximately 30 to 45 seconds while holding the hand electrodes. The measurement is painless and the electrical signal cannot be felt. Results include body fat percentage, skeletal muscle mass by segment, visceral fat level, basal metabolic rate, and waist circumference.
Read more about Body Composition Analysis
You lie down for five to ten minutes while wearing a heart rate monitor, allowing a stable resting heart rate to be recorded. You then walk on the treadmill at a comfortable pace until your heart rate stabilises within the target zone. The assessor increases the incline to five percent and records heart rate readings at two and four minutes. This is the Ebbeling Single-Stage Protocol and is used for most patients. If you exercise regularly, a second stage using the Bruce Protocol may be added to improve accuracy, as the Ebbeling protocol can overestimate VO2 max in people with a higher baseline fitness. The full treadmill component takes approximately 15 to 25 minutes.
Your VO2 max is estimated using the Ebbeling formula and classified against ACSM age- and sex-specific norms. Personalised heart rate training zones are calculated from this result.
Read more about the VO2 Max and Treadmill Test
After a minimum rest of three to five minutes following the treadmill test, the following four assessments are conducted in sequence.
You squeeze a hydraulic hand dynamometer with maximum effort for five to ten seconds. Two trials are performed on each hand, alternating, with 30 seconds of rest between each trial. Results indicate overall functional strength and are scored against age- and sex-matched normative data. The test takes approximately three minutes.
Men perform full push-ups and women perform knee push-ups. You continue until form failure or for up to one minute. A valid repetition requires the chest to reach near the floor and the arms to achieve full extension at the top of the movement. Results are scored against age- and sex-based norms across five categories from Excellent to Poor.
You perform continuous bodyweight squats to fatigue. A valid repetition requires the hips to descend to or below the level of the knees before returning to full standing. Arms may be extended forward for balance. The test continues until controlled movement can no longer be maintained. Results are scored against age- and sex-matched normative data.
You hold a forearm plank position with the body forming a straight line from head to heels for as long as possible. The test ends when the hips drop or rise out of alignment. Results are scored on a seven-category scale ranging from Very Poor (below 15 seconds) to Excellent (above six minutes).
Following adequate recovery from the strength assessments, the session continues with the following four tests.
You sit on the floor with both legs straight and the soles of your feet flat against a fixed vertical surface. You reach forward slowly along a measurement scale and hold the furthest position for two seconds. Two trials are performed and the best result is recorded in centimetres. Positive values indicate a reach beyond the feet; negative values indicate a shortfall before reaching the feet.
You stand barefoot on one foot at the centre of a star-shaped grid marked with athletic tape. You reach as far as possible in eight directions with the free leg, without losing balance, touching down, or lifting the heel of the stance foot. Three trials are performed per direction for both legs. A composite score expressed as a percentage of leg length is calculated automatically. This test detects dynamic balance deficits and elevated lower-limb injury risk.
Six 20-second standing stances are performed on both a firm floor and a foam pad, in double-leg, tandem, and single-leg positions, with eyes closed throughout. Any errors including stepping, stumbling, opening the eyes, or significant hip flexion are counted. Lower total error scores indicate better static postural stability. Results are scored against age-banded normative data.
You stand barefoot on a wobble board and maintain balance without the board touching the floor. Timing begins once you are stable on the board and stops when the board makes contact with the floor. Two attempts are permitted and the better time is recorded. A score of 30 seconds or above is classified as Good Balance.
All results are entered into the Vitalis Physical Fitness Evaluation App throughout the session and scored automatically in real time. On completion of all tests, Dr. Jisha V reviews your complete report with you in a consultation. The printed report includes your overall fitness score out of 100 across all five domains, individual test results with category ratings against age- and sex-matched norms, body composition data with segmental breakdown, your estimated VO2 max and personalised heart rate training zones, any areas flagged as requiring clinical attention or targeted training, and Dr. Jisha’s exercise prescription and lifestyle recommendations.
The printed report is provided before you leave. A digital copy is saved to your patient file at Vitalis Health.
Yes. You may stop any test at any time and without needing to provide an explanation. Stopping one test does not affect the rest of the evaluation. Some tests such as the push-up, squat, and plank are effort-dependent, meaning the result reflects how far you push, but there is no obligation to continue past the point of comfort or safety.
Please inform the assessor about any joint problems, recent injuries, or recent surgery before the session begins. Several tests can be modified or omitted depending on your condition. Completing a partial evaluation is far more clinically useful than not being assessed at all, and Dr. Jisha will interpret the available results accordingly.
Yes. The assessor stands close by throughout all balance tests and is ready to steady you if needed. The tests are conducted on a non-slip surface. Most patients find the tandem and single-leg stances challenging with eyes closed, particularly on the foam pad. This difficulty is expected and is precisely what the test is designed to measure.
Mild muscle soreness the day after the assessment is possible, particularly following the push-up, squat, and plank components, and especially in patients who are not currently active. This is comparable to the soreness experienced after a moderate gym session and typically resolves within 24 to 48 hours. We advise avoiding intense training on the day of the assessment itself.
A light snack two to three hours before is appropriate. Avoid a heavy meal as it may cause discomfort during the treadmill test and strength assessments, and will affect the accuracy of the body composition reading. Avoid all caffeinated drinks for at least 12 hours before your appointment.
Your results are saved to your Vitalis Health patient record and form a baseline for tracking change over time. A follow-up assessment is typically recommended after three to six months. If you are enrolled in an exercise programme, a diabetes management programme, or a weight management programme at Vitalis Health, Dr. Jisha uses your fitness data directly to guide your prescription and to monitor your progress at each review.
Our clinic team will guide you through the process from booking to results.
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