Wellness Appointment, Personal Programs, Fitness Assesment...

Wellness Coaches
One-on-one Instruction

• Appointment	For	Purpose / Description	Fee
  Wellness Appointmen 1st Appointment	New and existing members 18 and older	Get started on the right foot Review Health History Goals, Interests, Limitations Tour of Health & Wellness Center Use of Cardio Equipment & Circuit Machines Tour of Facility Get Signed up for Personal Program	Free
  Personal Program 2nd Appointment	New and existing members 18 and older	After a Wellness Appointment, our staff can create a program designed specifically for you, your needs and your interests. You'll have your own personal workout plan, a sheet to record over time, know the machines, equipment, what weight, what order and how many reps to do to keep you safe and reach the goals you want	1st Wellness Appt. Free Program Updates Free We recommend signing up for a program update every 8-12 weeks. Members sign up for the appointment at the Reception Center.
  Nutrition Discussion	New and existing members 18 and older	Discuss nutrition in an environment that promotes well-being, balance, and an increase in knowledge. Our staff are not nutritionist or dieticians so we will not do doing menu planning but can be very helpful.
  Fitness Assesment	New and existing members 18 - 59 years old	Find Out Your Current Fitness Level: Height/Weight Resting Heart Rate / Blood Pressure Body Composition 3-Minute Step Test (recovery heart rate) Flexibility (lower body) Strength/Endurance Tests: Bench Press & Half-Sit Up Test	1st one Free Repeat Fitness Assessments recommneded every 6 months. $10 after your first one.
  Teen Training	YMCA Member, 12-18 years old	Sign up or two appointments to see a Wellness Coach Learn how to use the Health & Wellness Center on his/her own. Get a personal workout program to follow. You can use the cardio and weights machines, in a safe and appropriate manner.	Free
  Senior Fitness Test	New and existing members 60 + years	Find Out Your Current Fitness Level: Strength: chair stand & biceps curls Cardio: 6-minute walk or 2-minute step test Flexibility: lower and upper body 8-Foot Up & Go Height, Weight, Blood Pressure, Body Mass Index	Free We offer Group Tests with our classes several times a year, these are free as well, and fun.
  Family Training	YMCA Members, Adult & Child (8 - 11 years old, with parent)	If you have a child that is too young to participate in the Teen Training program but is interested in using the Health & Wellness Center, this is what you need. Parent and child learn how they can, TOGETHER, use and operate the equipment and room so they can learn to be healthy together.	Free
  Fit For You	YMCA Member, 18+	Work with a Wellness Coach, one-on-one for 12, 1-hour sessions Individualized programs and workouts led by the Wellness Coach Workouts designed for you that get increasingly more challenging over time	$250.00 for 12 1-hour sessions
  Wellness w/ Tom	YMCA Member, 18+	Meets M, W, F from 8-9am Tom leads a "personal training" session to a small group of Y members. Exercises change bi-monthly, the small group workouts out together, the small group atmosphere creates a great feeling of support, fun and motivation. Member must check with Tom to see if he has opening, once the member learns he does have opening, the member can pay at the front desk, receipt goes into Tom's box.	$75.00 for 10 1-hour 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.