Wellness Assesment, Personal Programs, Orientation...

Wellness Coaches
One-on-one Instruction

• Wellness Appointment (Free):
  This is your first appointment with a Wellness Coach, includes health history, goals, program wishes, orientation and tour.

• Personal Program (Free):
  Our Wellness Coaches create a program designed specifically for you: your needs, goals, limitations and ambitions; it’s unique, just like you.
  
  
• Fitness Assessment (1st one Free, then $10.00):      
  Discover your current fitness level: recovery heart rate, strength, endurance, flexibility and more. 
• YMCA Assessment (18 – 59 years)  OR
• Senior Fitness Test (60+ years).
  
  
• Teen Training (Free):
  Youth 12-15 years old require two sessions with a YMCA Wellness Coach before using Health and Wellness Center on his or her own (parent’s permission required).
  
  
• Family Training (Free):
  Parent and child (8+) sign up together to meet with a YMCA Wellness Coach; learn how to workout safely and effectively together, includes orientation and practice using equipment.
  
• Fit For You (fee based): Meet with a Wellness Coach for twelve 1-hour sessions of personalized training, program design, motivation and guidance to keep you fit and healthy. $200.00 for 12 sessions.

Senior Fitness Test  (Ages 60 - 94 years)
The series of tests are designed to assess your underlying physical parameters associated with functional mobility (strength, endurance, flexibility, balance and agility).  The test battery was developed and scientifically validated through research at the Ruby Gerontology Center at California State University, Fullerton. 

All tests will be administered by a trained YMCA Wellness Coach. You will be asked to perform to your personal best within your “comfort zone” and will never be asked to push yourself to the point of overexertion, or beyond what you think is safe for you.  The following is the list of test items that we can perform:

1. Chair Stand Test (number of stands from a chair in 30 seconds)
2. Arm Curl Test (number of curls in 30 seconds; 5-lb. weight for women, 8-lb. weight for men)
3. * 6-Minute Walk Test (number of yards walked in 6 minutes – person can rest when necessary)
4. * 2-Minute Step Test (number of steps completed in 2 minutes)
5. Chair Sit-and-Reach Test (distance one can reach forward toward toes while seated)
6. Back Scratch Test (how far hands can reach behind the back)
7. 8-Foot Up-and-Go Test (time required to get up from a chair, walk 8 ft., and return to chair)
8. Height, weight, resting blood pressure and body max index.

* Note you will be doing only one of the cardio options listed above, either the 6-Minute Walk Test (if you are participating in a group test) or the 2-Minute Step Test (if you are getting individually tested).
Although the physical risks associated with the testing are minimal, the following reminders are important in assuring your safety and helping you do the best you can.  Please…

1. Avoid strenuous physical activity one or two days prior to assessment.
2. Avoid excessive alcohol use for 24 hours prior to testing.
3. Eat a light meal one hour prior to testing.
4. Wear clothing and shoes appropriate for participating in physical activity.
5. Be prepared to fill out a Medical Clearance Form at appointment (bring glasses).
6. Please inform the YMCA test administrator of any medical conditions or medications that could affect your performance.

Fitness Assessment  (Ages 18 – 60 years)
The Eugene Family YMCA is happy to offer Fitness Assessments to our members.  Here are a few things you should know when attending a Fitness Assessment.  This information will help your appointment be a pleasant and informative experience. 

Please arrive to the assessment without having exercised beforehand and preferably free of caffeine products.  Please wear comfortable clothes that allow you to move easily.  If you would like us to get a more complete body composition percentage, please wear shorts to the appointment. 

Please note that we cater the Fitness Assessment to your exercise comforts and your body’s health & well-being. 

All the tests are optional; you do not need to perform every test.  Below is a list of the YMCA Fitness Assessment components that we offer (18 years and older): 

• Height / Weight – find out what your current height and weight is.
  
  
• Resting Heart Rate – count your pulse for one full minute, finding your resting heart rate.
  
  
• Resting Blood Pressure – measures your current blood pressure.
  
  
• Body Composition – staff use skin fold calipers to measure your body fat at four sites (triceps, abdominal, thigh, and hip).  This will allow us to determine your percentage of body fat at this time.
  
  
• 3-Minute Step Test – measures your cardiovascular efficiency.  You will step to the beat of a metronome, on a 12-inch high bench for three minutes.  After stepping you will sit quietly for one full minute while the staff counts the number of heart beats in that recovery minute.
  
  
• Flexibility – measures the flexibility in your low back, and hamstrings. You will be asked to sit and reach forward to get a measurement of your flexibility. 
  
  
• Bench Press Test – measures the strength and endurance of your upper body; shoulders (deltoids), back of the arm (triceps) and chest (pectoral) muscles. Women lift 35-pound bar, men lift an 80-pound bar.  You will be asked to lift the bar until muscular fatigue, following the beat of a metronome.
  
  
• Half-Sit Up Test – measures the strength and endurance of your abdominal muscles.  You will be asked to perform as many ½ sit ups as you can, with proper form, in one minute.

These tests will give you measurable scores on your fitness level; you will see how you compare to other women and men in your age bracket.  The Health & Wellness Center Office is where we perform the test.