What is Fitness Testing/Elements?

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Your Fitness Test is a mandatory part of membership and can only be post-poned (not avoided) if you are pregnant and/or part of the CF Lite class.  All fitness tests must be booked by 8pm of the day before you wish to attend. Our front desk attendants are happy to assist in this regard.

The 60-minute, group-based fitness test consists of:

  • Weight Assessment
  • Body Fat Measurement
  • Physical Performance Testing

Fitness Test: Pre-Attendance Instructions

Your fitness test will be physically demanding, so come prepared for an intense bout of exercise.

You will need:

  • Water
  • Exercise Mat
  • Clothing suitable for exercise
  • Footwear suitable for exercise
  • A towel

To determine your weight and body fat % we use a bio impedance scale.  The optimal body fat range is from 12% – 25% for women and 5% – 20% for men.

To ensure the consistent accuracy of your readings and best performance during your fitness test, please always observe the following:

  • During the 24 hours before your fitness test, consume 8 ounces of pure water every 2 waking hours
  • Avoid alcohol, sweetened drinks and caffeine during the 24 hrs before your fitness test. It is best to just drink water
  • Avoid all food and drink during the 4 hrs before your fitness test
  • Avoid exercise during the 24 hours before your fitness test (we need you to be as physically ready as possible for maximal exertion)
  • Void your bowels and bladder before your fitness test
  • Ladies, when possible avoid doing your fitness test during menstruation
  • Remove all jewellery and electric/electronic devices before stepping on the scale.  If you have a pacemaker please inform your coach as you will need an alternate method of determining your body fat %
  • Remove your shoes and socks/pantyhose before stepping on the scale
  • Bring your inhaler with you (asthmatics)
  • If you are diabetic or have high Blood Pressure, or have any other condition which may negatively affect your performance, it is your duty to inform the Coach/Coaches

Elements Sessions: Pre-Attendance Instructions

You will need:

  • Water
  • Exercise Mat
  • Clothing suitable for exercise
  • Footwear suitable for exercise
  • A towel

Make sure to book/confirm your 3 Elements sessions with front desk before you leave the Fitness Test. All Elements sessions must be booked by 8pm of the day before you wish to attend.

Your three mandatory Elements sessions are used to educate you as to the proper movement patterns required for success in movement as a human being, not just as an athlete.

Elements sessions are group-based and are an hour in duration.  Come prepared to exercise intensely but more importantly, come with an open mind and ready to learn.

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