Physical Activity Readiness

Any exercise programme, even for apparently healthy individuals, carries an element of risk. You will experience some feelings of exertion during activity and may become hot and uncomfortable at times. Your breathing and heart rate will increase as a result of activity as would be expected from physical exercise. As your fitness improves, you will participate in more vigorous levels of activity if this is part of your goal, but these should remain within your capabilities. You have a responsibility to exercise your own personal judgement, as well as any other considerations, before and during exercise participation. It is recommended that you seek professional medical advice before embarking on any exercise programme. During exercise activity where your trainer is not present you will be responsible for your own safety.  If, at any time, you feel undue pain or excessive discomfort you should stop the activity and, where necessary, summon medical assistance.


Participating in exercise as a result of content from or produced via our website is entirely voluntary. You may withdraw from exercise at any time. Client information obtained as a result of consultation for fitness programmes will be treated as privileged and confidential. This information will be recorded, managed and stored in line with data protection principles.

Biochemical Individuality and Genetics

Although I was able to build muscle whilst in a calorie deficit, have become the fittest and healthiest I have been and rarely get ill, the effects and limitations of our genetics and biochemical individuality will have a resulting effect on what each of us will achieve. So I cannot guarantee that everything will work for you or to the same degree. You will though be participating in fitness and nutrition lifestyle changes that are highly likely to provide significant physical health benefits.

Physical Activity Readiness Questionnaire (PAR-Q) and you (a questionnaire for people aged 15 - 69)

Regular physical activity is fun and healthy. Increasingly more people are starting to become active every day. Being more active is very safe for most people, but some people should check with their doctor before they increase their physical activities.

If you are planning to become more physically active, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you whether you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.

Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? YES / NO

2. Do you feel pain in your chest when you do physical activity? YES / NO

3. In the past month, have you had chest pain when you were not doing physical activity? YES / NO

4. Do you lose your balance because of dizziness or do you ever lose consciousness? YES / NO

5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity? YES / NO

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart conditions? YES / NO

7. Do you know of any other reason why you should not do physical activity? YES / NO


If you answered ‘YES’ to one or more questions:

Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered with a ‘YES’.

You may be able to do any activity you want as long as you start slowly and build up gradually. Or you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activity you wish to participate in and follow his/her advice. Find out which community programmes are safe and helpful for you.

If you answered ‘NO’ to all questions:


If you answered NO honestly to all PAR-Q questions, you may be reasonably sure that you can start becoming much more physically active. The safest and easiest way is to begin slowly and build up gradually.

You can also take part in a fitness appraisal, which is an excellent way to determine your basic fitness so you can plan the best way for you to live actively. It is also highly recommended that you have your blood pressure evaluated. If your reading is over 140/90, talk with your doctor before you start becoming much more physically active.

Delay becoming much more active if you are not feeling well because of a temporary illness such as a cold or a fever. Wait until you feel better. If you are or may be pregnant talk to your doctor before you start becoming more active.

Please note: Tell your fitness or health professional if your health changes to the extent that you would answer ‘YES’ to any of the above questions. Ask whether you should change your physical activity plan.

Informed use of the PAR-Q: The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who undertake physical activity and, if in doubt after completing this questionnaire, consult your doctor prior to physical activity.

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