Health & Fitness Program

I am Functional Fit

I am Muscular Fit

These assessments help define how muscularly (strength and endurance) and functionally fit you are.

They are part of the FitTec Training Programs.

They allow an understanding of what exercises are right for you.

You should do both tests before trying any advanced functional and muscular exercises. Only perform advanced exercises if you pass all the tests. If you surpass all the benchmarks you can consider yourself MFFit ( I am MFFit ).

If you do not access to a piece of fitness equipment place N/A (not available) on the form.

Do not do this program unless you agree to the waiver (see waiver) and answered No to all PAR Q questions (see PAR Q).

These simple tests helps you determine if something is limited to your body. This limitation may cause physical issues especially if you try advanced exercises. In other words if you lack mobility, balance, strength, or endurance trying some exercises can do more harm than good. Examples: If you do not have good overhead mobility and strength you may develop shoulder issues from performing a shoulder press. If you lack calf mobility performing a deep squat may strain your knee. If you lack spinal stability (core ability) performing a deadlift could cause a low back strain.

The Muscular Fit Test Program helps you understand your muscular ability (strength and endurance). This will help you determine what muscular fitness exercises are right for you (see beginner, intermediate, or advanced muscular exercise list).

The Functional Fit Test Program helps you understand if you have the ability to perform functional exercises safely and efficiently. It will also help you determine if it is safe to perform demanding competitive lifts and challenging functional exercises like the KettleBell Swing and Farmer's Walk (beginner, intermediate, or advanced functional exercise list).

Exercise Lists

From the both test results you can determine what muscular and functional fitness exercises you should attempt: beginner-green (for those just starting or who had difficulty doing some of the tests), intermediate-orange (for those who could do all the tests properly without pain, but did not meet the benchmarks), or advanced-red (for those who could do all the tests properly without pain and met or surpassed the benchmarks).  

Master Functional Training Exercise List

Master Muscular Training Exercise List