YuvaFit

Guidelines

Pre-Testing Essentials
Before arriving, complete a Physical Activity Readiness Questionnaire (PAR-Q) online or on-site to screen for health risks; consult a doctor if you have conditions like heart issues or recent injuries. Schedule via MRIIRS sports lab (typically mornings, 8-11 AM); arrive 15 minutes early with ID and consent form signed. Eat a light meal 2 hours prior (e.g., banana and water), avoid caffeine/alcohol 24 hours before, and sleep 7-8 hours nightly.

Clothing and Gear:

• Breathable athletic wear: Moisture-wicking T-shirt, shorts/track pants (no jeans/zippers), sports bra for women.
• Footwear: Clean, supportive running shoes with good grip (no sandals/chappals); bring socks.
• Accessories: Avoid jewelry/watches; tie back long hair; optional towel, water bottle (500ml), hairband.
• Environment: Indoor gym floor (non-slip mats provided).

Step 1: Arrival and Registration (5-10 minutes)
Check in at MRIIRS YuvaFit reception; provide name, age, gender, and contact details on a digital form.

Step 2: Health Screening (5 minutes)
Resting heart rate (wrist/pulse oximeter, 60 seconds) and blood pressure checked seated (target <140/90 mmHg).

Step 3: Warm-Up (10 minutes)
Group dynamic warm-up led by trainer:

• March/jog in place (2 min).
• Arm circles, leg swings, torso twists (3 min).
• Light bodyweight squats, lunges (3 min).
• Sport-specific drills (e.g., high knees for agility prep, 2 min).

Hydrate sips only; no static stretches yet to avoid injury.

Step 4: Core Fitness Tests (30-45 minutes)
Tests in fixed order with 3-5 minute active recovery (walking) between. Two trials each, average scores. Supervised by 2+ MRIIRS staff; stop if dizzy/nauseous.

• Anthropometry (2 min): Stand straight against stadiometer (height to 0.1 cm), weigh (to 0.1 kg). No clothing adjustment needed.
• Muscular Strength (Handgrip & Jump, 5 min):
  • Handgrip: Squeeze dynamometer (max 3 tries/hand, dominant hand recorded).
  • Standing Long Jump: Feet behind line, swing arms, jump forward (measure distance from start to heels).
• Upper Body Endurance (Push-Ups, 4 min): Plank position, full range (chest to floor, arms extend); count max in 60 seconds. Modify to knees if needed.
• Core Endurance (Plank or Sit-Ups, 4 min): Forearm plank (body straight, hold max time) or bent-knee sit-ups (hands across chest, 30/sec cadence).
• Agility (Shuttle Run/T-Test, 5 min): 10x5m shuttles or T-pattern (cones 5m apart); time with stopwatch. Start on whistle.
• Cardiorespiratory Endurance (20m Beep/Shuttle Run, 8-12 min): Audio beeps (start 8 km/h, increase); run 20m out/back, turn on beep. Level reached when 2 fails in row.
• Flexibility (Sit-and-Reach, 3 min): Seated on mat, feet against box, reach forward (max hold 3 sec, measure to cm).

Step 5: Cool-Down and Recovery (10 minutes)
Static stretches (hamstrings, quads, shoulders, 20-30 sec each side). Monitor HR until <100 bpm. Rehydrate (200-300ml water/electrolytes).