Physical Assessment Instructions
What gets measured gets managed.
Though it may sometimes feel like looking at your bank account after a spending spree, you need to know where you stand - to know where you're going, and so that down the road you'll know where you've been.
It's important. A reality check, a barometer, motivation and a tool for figuring out your goals, or whatever - log your damn measurements.
Body Composition
Weight: Needs little explanation, but we will say that it's only one measurement and gets far more attention than it should. Weigh yourself, write it down.
Body Fat Percentage: For the most accurate results, we recommend BodPod or DXA Body Composition scans, but an experienced practitioner using calipers can work in a pinch (pun fully intended). Just ensure you use the same method for pre and post analysis to ensure its your BF% changing, not your measurement method.
Ask your trainer about options in your area.
Lean Body Mass: Your non-fat bodyweight.
LBM = weight - (weight x BF%).
In case you didn't figure it out, you can also use your BF% to determine exactly how much fat you're carrying around every day:
Fat Weight = weight x BF%.
Frame
Lever length, biomechanics... Your skeleton profoundly affects your natural strengths and weaknesses, and plays a drastic roll in determining how different movements and exercises will affect your body, specifically. Which squat variation will provide you with the most benefit for the least potential harm? How often should you lift heavy? These measurements will help you and your trainer start to piece the puzzle together.
Height. How tall are you? Write it down.
Wing Span: A partner will make this much easier. Stand up straight and raise your arms parallel to the floor, forming a "T" with your body. Measure distance from finger tip to finger tip.
Ape Index: Your wingspan to height ratio, in inches. For most people it's equal, or zero. Not for me though, how bout you? Here's a short, interesting article comparing the pros & cons of positive and negative ape indexes and how they pertain to climbing.
Ape Index = wingspan (inches) - height (inches)
Elbow to Wrist Crease (straight line)
Point of Shoulder to Elbow (straight line)
Hip Point to Knee (straight line)
Knee to Floor (you guessed it, straight line)
Inches (Circumferences)
What's wrapping that frame? Whether you're looking to add inches, lose inches, or for the right combination of each, it's critical to know where you're beginning.
You can use a flexible tape measure, or a piece of rope or webbing in conjunction with a regular tape measure. A partner helps, a lot. For a cheap and convenient solution, we recommend the MyoTape Body Tape Measure, available here. Maybe it'll be here in time for your follow-up measurements, but for today use what you've got.
General: Ensure the tape is flat (not twisted, and perpendicular to the body part being measured. The widest point is not always obvious and you may need to slide the tape back and forth to loc
- Measure in a relaxed state, not after exercise.
- Measure without clothing ideally (but not critical as long as you 're consistent during your next measurements)
- Perform all measurements while standing upright, relaxed but with good posture. You may be braced, but not sucking in or puffing out - it should be a natural measurement.
- DOUBLE CHECK EACH MEASUREMENT
Upper Arm (Left & Right): With your arm straight and relaxed, hanging by your side, measure at the widest point.
Forearm (Left & Right): With palm facing up and arm in front of you, measure forearm at widest point.
Neck: Measure circumference just below larynx. To find your larynx, place a few fingers on the front of your neck, then swallow. You'll feel a lump - measure just below that point.
Shoulders: You'll need a partner for this one. With arms relaxed at your sides, have partner wrap tape around entire torso, at the widest part of your shoulders. Measure on an exhale (i.e. not with a puffed out chest).
Chest/Bust: On an exhale, measure circumference of your chest at nipple height.
Waist: Measure circumference at narrowest part above belly button but bellow xiphoid process (the bottom middle of your ribcage, or the bottom of your sternum).
Hips: Measure circumference at largest part of hips or glutes - whichever spot above your thighs is largest.
Thigh/Upper Leg (Left & Right): With a straight leg, measure the circumference of each thigh at it's widest point.
Calf (Left & Right): Standing with a flat foot, measure the circumference of each calf at it's widest point.