Personal Health & Fitness Evaluation

For Parom Waikasikarn

Dear Parom,

Congratulations… you're about to make an extremely

important investment in your HEALTH!
Welcome to your very first personalised Celebrity Fitness Health &
Fitness evaluation. We understand your goals and we thank you for
choosing Celebrity Fitness to help you reach them. Your coach will be
with you every step of the way; motivating, educating and inspiring
you.

We know that after only 6 weeks of coaching you will start feeling
positive changes in your life, you'll feel stronger, leaner, fitter,
healthier and more confident.

The purpose of this evaluation is to show you clearly how your health
and fitness looks today. It will also provide us with vital information
that will help us design individualised training programs for you based
on your goals, strengths & weaknesses.

Congratulations on your motivation and dedication to improving your

life, we look forward to guiding you along your health and fitness
journey.

Your personal fitness partner

General

Weight 80

73.7
70

60

50

kg
40

30

20

10

0
04 Jul
24
Static Posture

0º

1º

0º

0º

0º 0º

25º

23º

0º

1º

04 Jul 24
Body Composition

Manual Scales

Body weight
73.7 kg

BMI Bone
24.91 Mass kg
3.1 kg

Body BMR
Fat % 1167
19.9 %

Total Body Metabolic

Water % Age
57.3 % 27

Muscle Visceral Fat Level

Mass kg 9.0
55.9 kg

Body Fat % Body Fat kg Lean Mass kg

19.9 % 14.7 kg 59.0 kg

Goal Body Fat % Goal Body Fat kg Body Fat To Lose To Reach Goal
15% = 11.1 kg 3.6 kg

Body Fat: 19.9% Lean Mass: 80.1%

04 Jul 24
 Fat Mass And Lean Mass (%) Fat Mass And Lean Mass (kg)
100 80

80.1
75 60

59.0
50 40

kg
%

25 20
19.9

14.7
0 0
04 Jul 04 Jul
24 24

Body Fat Lean Mass Body Fat Lean Mass

Body Fat % Muscle Mass kg

Whole 19.9 55.9

Body Fat Percentage

Men
Lean Health Weight Overweight Obese
Risk of disease High to Very high Average to low Low Moderate to high High to Very high
20-39 yrs 0 - 4.9% 5 - 7.9% 8 - 20% 20.1 - 25% > 25%
40-59 yrs 0 - 5.9% 6 - 10.9% 11 - 22% 22.1 - 28% > 28%
60-90 yrs 0 - 6.9% 7 - 12.9% 13 - 25% 25.1 - 30% > 30%

Visceral Fat Index

Women Men
More than 15.01 Poor More than 15.01
13 - 15 Acceptable 13 - 15
9 - 12 Good 9 - 12
5-8 Very Good 5-8
1-4 Excellent 1-4

Athletes
Female Age Male
Excellent Good Average Bad Excellent Good Average Bad
10.0 15.0 20.0 25.0 All 6.0 9.0 12.0 15.0
Weight or Body fat percentage - what's important ?
Weight gain can be caused by different factors, (hereditary, sickness, psychological, dieting, poor food choices etc.). However in most cases it's an
imbalance between calorie intake and output, in other words we consume more calories than we expend. On one hand we don't move enough, on
the other we have bad eating habits.

Most diets focus on the bodyweight of a person and not their body composition. The problem with dieting is that quite often more than 50% of the
lost weight is lean muscle tissue and not body fat! This has negative effects on your long-term success and your health. In fact, 90% of all people
who follow conventional diets regain their weight or more in the 6 months to 5 years following the diet.

If you want to lose weight efficiently and "look better naked", you need to burn body fat! not lose water or lean muscle mass. In fact 1kg of lean
muscle mass maintained on your body for 1 year will increase your calorie consumption by a massive 36,500 calories per year! So more lean muscle
mass means more calories burnt, even while you sleep. Sounds good I know but I can hear you saying to yourself, "I don't want to get big and
bulky". Remember that muscle takes up approximately 4 times less space on the body than fat, so don't worry if you increase your lean muscle
mass by two or three kilograms, you aren't going to get bulky. Instead you'll develop a fit and sculpted look, one that will help to ensure your long-
term success.

To avoid the "yoyo" effect, you need to increase your muscle mass and therefore focus on a combined strength/cardio/recovery training program.
By increasing muscle mass your metabolism will burn more calories even during revovery, (while you sleep). 1kg of lean muscle muscle burns
36,500 calories per year during rest; This corresponds to about 73 hours of cardiovascular training or in other words approximately 1.5 hours of
cardiovascular training per week over the whole year. So developing a little extra lean muscle mass will give you excellent returns on your
investment!
Measurements

Measurements Total
40

31.0
cm 20

0
04 Jul 24

Biceps Relaxed Chest

31.0 cm

• Biceps Contracted

32.0 cm

Hips
• Waist (min)

Waist (belly button)

• Glutes (max)

Thigh (top) Calf

Thigh (middle)

Waist to Hip Ratio Total

31.0 cm

• Waist (min) & Glutes (max) • Not included

Waist to Hip Ratio

Men Women Health Risk Level
0.95 or less 0.80 or less Reduced Risk
0.96 to 1.00 0.81 to 0.85 Elevated Risk
1.00 or higher 0.85 or higher High Risk
Dynamic Posture

Single Leg Squat Test

04 Jul 24

EXERCISE / AREA LEFT RIGHT

Quad
Dominant Dominant

ASSESSMENT
Quad Dominance: A person is considered to be positive for 'Quad dominance' if they perform
the single legged squat with and upright torso rather than leaning forward (hinging forward at
the hips). Quad dominance occurs when the anterior muscles (quads and hip flexors)
overpower the posterior muscles (glutes and hamstrings) of the leg. Quad dominance can
cause lower back and knee pain. Note: Many cyclists are dominant in their quadriceps.

Foot
Pronation Pronation
Neutral Neutral
Supination Supination

ASSESSMENT
Good joint alignment & muscle biomechanics.

Knee
Valgus (in) Valgus (in)
Neutral (aligned) Neutral (aligned)
Varus (out) Varus (out)

ASSESSMENT
Eg. knock-kneed. Can be referred to as medial knee displacement, often thought of as "knee
caving". The femur & knee move inwards causing twisting at the knee joint. Can lead to
patellofemoral pain (knee) pain, ACL tears and iliotibial band syndrome.

ASSESSMENT
Eg. bow-legged. The tibia is turned inward in relation to the femur. The knee moves outside of
its neutral alignment over the first and second toes.

Hip Drop
Yes Yes
Slight Slight
No No

ASSESSMENT
Opposite hip drops during static or dynamic 1 leg squat.
Hip Rotation
Yes Yes
Slight Slight
No No

ASSESSMENT
Good joint alignment & muscle biomechanics.
Flexibility

Flexibility & Mobility - Move Freely & Functionally

Flexibility is an essential part of our physical capacities to stay in good health. Normal flexibility insures a well functioning body and guarantees you
"freedom of movement". Reduced joint mobility or tight muscles hinder a complete range of motion, thus other joints or other muscles will need to
compensate for the lost motion. This compensation can leed to tension, pain & injury.

For example, being seated puts your hips in a flexed position. If we remain in this position for long periods of time, the hip flexors will shorten and
tighten up, the opposing muscle (antagonist), in this case the gluteus maximus, will constantly be in a lengthened state and over time will become
neurologically inhibited (amnesic). Once the gluteus maximus ceases to function correctly, the synergists muscles, the hamstrings and the lower
back extensors, will need to compensate, causing them to become overloaded by the additional work. An overworked muscle will often contract to
protect itself from injury. This in itself can be the main cause of tensions and pain in different parts of your body, in this case your back. In the long
run this can turn into chronic pain and deterioration of the lumbosacral region, (lumbago, herniated disc, etc.). Similar sequences of muscle
compensations elsewhere in your body can cause knee & ankle pain or shoulder and neck pain leading to headaches & migraines.

To stay in shape, work regularly on your flexibility. It is essential to maintain good joint mobility and excellent muscular flexibility.

0
Posterior Chain
-2.5
Age: 18-29 30-39 40-49 50-59 60-69+
Men

cm
-5
Excellent +22 +18 +14 +10 +6
Above average +16 +12 +8 +4 0
Average +10 +6 +2 -2 -6 -7.5
Below average +4 0 -4 -8 -12 -8
Poor -2 -6 -10 -14 -18 -10
04
Jul
24
Strength

Strength

15
Push-ups on the Toes

10

Quantity
(Age 30-39) 10
Excellent ≥ 30
Very Good 22-29 5
Good 17-21
Acceptable 12-16
Poor ≤ 11
0
04
Jul
24

100
Endurance (Legs)
80

60

40

secs
Good: 91-120 sec 41
20
Average: 61-90 sec
Weak: 31-60 sec 0
Very Weak: < 30 sec
-20

-40
04
Jul
24

30
Crunch Endurance
25
Repetitions

20

Age < 29 30 - 39 40 - 59+

Good > 51 > 45 > 39
10
Average 36 - 50 33 - 44 30 - 38
Poor < 35 < 32 < 29

0
04
Jul
24

Pillar Strength - Core

 80
Hover - Core Strength
70
60

secs
40
Pass: 80 sec
Weak: 30 sec
20

0
04
Jul
24

Pillar Strength - Shoulders

100
Scapula Retractors Strength
80

60

secs
Pass: 120 sec 40
Weak: 60 sec 38
20

0
04
Jul
24

Pillar Strength - Hips

Hip Extension Pattern

Hip Extension Pattern - Left
Gluteus Maximus
Hamstrings
Correct activation sequence Back Extensors
Gluteus Maximus 1
Hamstrings 2
Back Extensors 3 Hip Extension Pattern - Right
Gluteus Maximus
Hamstrings 1
Back Extensors
Once again congratulations on your efforts and continued motivation. You are well on the way to reaching your health & fitness goals.

Please do not hesitate to ask for more information about your health & fitness evaluations. Your coach and the entire team at Celebrity Fitness are
here to support and motivate you. We wish you a long and healthy life!

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