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Play Better Golf

Below are specific tests to analyze your fitness level.  Read the instructions thoroughly before you begin each test.  You'll receive recommendations with your results that will help you get started to better health! 


 
 
   

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Welcome to Kelly Blackburn's
Golf Fitness Academy!
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Analyze Your Fitness Level
Your Fitness Program Starting Point...

Below are a series of easy steps that allow you to determine your current level of fitness. Before you start, here are some personal tips.

Life is usually hectic and it sometimes seems we have no extra time to add to the schedule- so think about the following before you start your fitness program:

1) Analyze your personality - Are you one who can develop a program from a self help book or do you need to pop in a video and have someone on the screen to motivate you?

2) Be realistic about the amount of time you have to dedicate to a program - it's good to start a few times weekly.

3) Don't over commit yourself - schedule your workouts as you would any other appointment of significance in your life. Leave the weekends out of the commitment, these are usually dedicated to playing golf or catching up around the house.

4) Remember - if you fail to plan, then you plan to fail.

Where do I Begin?

Many of you have asked me “How do I know where to begin with my golf fitness program?”  The first step is to analyze your golf fitness level so that you will know the amount of time you need to invest and the number of sessions you need to progress.  Take this simple test and your results will show you where to begin!

 


Kelly Blackburn's Fitness Analyzer

The fitness analyzer will help to determine the fitness level of the client.  The four tests below will determine your flexibility, upper, middle, and lower body strength.  Each activity will be scored as follows: Par = 1 point, Birdie = 2 points, Eagle = 3 points.  Total the points upon completion and match the results to the fitness rating chart below. 

Important: Warm-up and stretch the before beginning the following tests. Please be careful, don't over-do it. If you feel pain STOP, nor do any activity past the point of pain. We recommend that you consult a physician before starting any physical regimen, especially if you have not been physically active.



1. Flexibility Test

Sit with the legs extended in front and the feet slightly apart and sit upright.  Place a yard stick between the feet with the 15-inch mark at the heels.  Place one hand atop the other and lean forward from the waist as far as possible.  Do not bounce or jerk.  The number that is at the top of the middle finger indicates your flexibility.  Match the number to the chart below to assess current status.

 

                                                                                                                         

FLEXIBILITY SCORING CHART

Men's Score By Age
  20-29 yrs 30-39 40-49 50-59 60+
Eagle (3 points) 19+ inches 18+ 17+ 16+ 15+
Birdie (2 points) 13-18 18+ 17+ 10-15 9-14
Par (1 point) 10-12 12-17 11-16 7-9 6-8

Women's Score By Age
  20-29 yrs 30-39 40-49 50-59 60+
Eagle 22+ inches 21+ 20+ 19+ 18+
Intermediate 16-21 15-20 14-19 13-18 18+
Beginner 13-15 12-14 11-13 10-12 12-17


2. Upper Body Strength Test

From a modified or military position, do as many push-ups as possible in a 60-second period.  Match the number to the chart below to assess current status.

        

UPPER BODY SCORING CHART

Men's Score By Age
  20-29 yrs 30-39 40-49 50-59 60+
Eagle (3 points) 43+ 37+ 31+ 28+ 27+
Birdie (2 points) 30-42 25-26 21-30 18-27 17-26
Par (1 point) 17-29 13-24 11-20 9-17 6-16

Women's Score By Age
  20-29 yrs 30-39 40-49 50-59 60+
Eagle 33+ inches 34+ 28+ 23+ 21+
Birdie 23-32 23-33 18-27 15-22 13-20
Par 12-22 10-21 8-17 7-14 5-12



3. Mid Body Strength Test

Sit on the floor with the knees bent and the heels on the floor.  Place the arms across the chest.  Slowly lower the torso to a 45-degree angle.  Maintain this angle for as long as possible.  Match the number of seconds to the chart below to assess current status.

 

                                                                                                                                     

Male & Female Mid Body Strength Scoring

Eagle (3 points) - 25+ seconds

Birdie (2 points) - 15-24

Par (1 point) - 5-14

 

Lower Body Strength Test

Place the back against the wall with the feet 18 inches away from the wall.  Bend the knees and lower the torso until the hips are just above a right angle.  Maintain this angle for as long as possible.  Match the number of seconds to the chart below to assess current status.

Male & Female Lower Body Strength Scoring

Eagle (3 points)     90+ seconds

Birdie ( 2 points)      60-89 seconds

Par  (1 point)       30-59 seconds



TOTAL FITNESS RANKING CHART
AND RECOMMENDED EXERCISE

Take your 4 scores, add them up, and compare to the chart below. (Example: If you scored 2, 3, 2, 2, your score is 9 equal to a birdie level).

4 – 7 total points scored = Par Level

  • It is recommended that the cardiovascular duration be 10 – 20 minutes.
  • The recommended amount of free weight to use for each exercise is 1 – 5 pounds.
  • The recommended amount of plate loaded weight for each exercise is 10 – 50 pounds.
  • The recommended number of repetitions is 8-10.


8 – 11 total points scored = Birdie Level

  • It is recommended that the cardiovascular duration be 20 – 30 minutes.
  • The recommended amount of free weight to use for each exercise is 5 – 8 pounds.
  • The recommended amount of plate loaded weight for each exercise is 20 – 60 pounds.
  • The recommended number of repetitions is 10-12.


12 or more total points scored = Eagle Level!

  • It is recommended that the cardiovascular duration be 30 – 45 minutes.
  • The recommended amount of free weight to use for each exercise is 8 – 15 pounds.
  • The recommended amount of plate loaded weight for each exercise is 30 + pounds
  • The recommended number of repetitions is 12-15.


    
 










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