New Athlete Assessment |

Name *

First

Last

Email *

Do you have fins?

Yes
No
Don't know

Do you use fins?

Yes
No
Don't know

What kind of fins do you own?

Do you have paddles?

Yes
No
Don't know

Do you use paddles?

Yes
No
Don't know

Do you have a swim snorkel?

Yes
No
Don't know

Do you use a swim snorkel when you swim?

Yes
No
Don't know

What is your swim warm up routine?

List the swim drills you know how to do.

Do you incorporate drills in your daily swim routine?

Yes
No
Don't know

Do you know what your average pace is for 100 yards/meters??

Yes
No
Don't know

If so, what is your pace?

Have you ever had your swim stroke analyzed? By whom? When?

Do you have a wetsuit?

Yes
No
Don't know

If so, what kind of wetsuit? How old is your wetsuit?

Do you use body glide or a spray lubricant?

Yes
No
Don't know

How many times a week have you swam in the past month?

How many yards are in a typical workout in the past month?

Do you currently swim in a masters program?

Yes
No
Don't know

Is a masters program offered in the area in which you live or work? (Describe if you know how the program works? What days? Coach on deck?)

Have you ever been videotaped in the water?

Yes
No
Don't know

If so, when and by who?

How many years have you been a runner?

What was your longest run in the past month?

How many times a week do you run?

What type of running shoes do you wear?

When was the last time you replaced your shoes?

How do you decide it is time to replace your shoes?

Have you ever had your running form analyzed?

Yes
No
Don't know

Do you have lock laces?

Yes
No
Don't know

How do you measure intensity when running? (By pace? Heart rate? Perceived exertion?)

Do you warm up and cool down every time you run?

Do you perform any muscle activation exercises?

Yes
No
Don't know

If so, which muscle activation exercises do you perform?

How many years have you been cycling?

What is your longest bike ride in the past month? (Miles and/or duration)

How many times a week have you biked in the past month?

Do you know how to put air in your tires?

Yes
No
Don't know

Do you inflate your tires before every ride?

Yes
No
Don't know

Do you know how to clean your bike?

Yes
No
Don't know

When was the last time you had your bike tuned?

How often do you replace your chain?

Have you ever been fit on your bike?

Yes
No
Don't know

If yes, when and by whom?

What type of cycling cleats do you use? When did you last replace your cleats?

Which of the following terms are you familiar with?

What type of bike(s) do you ride? When did you purchase?

Do you experience any discomfort before/during/after riding a bike? Please describe in detail.

Do you have a weekly stretching routine?

Yes
No
Don't know

Do you have a special warm up routine when you swim?

Yes
No
Don't know

Do you have a special warm up routine when you bike?

Yes
No
Don't know

Do you have a special warm up routine when you run?

Yes
No
Don't know

Do you guage training success on the total number of training hours performed each week/month?

Yes
No
Don't know

Do you change intensity during each workout by performing a warm up, main set, and cool down?

Yes
No
Don't know

Do you place the same emphasis on swim training as you do cycling and running?

Yes
No
Don't know

Do you limit caloric intake or try to achieve a certain number with your daily diet?

Yes
No
Don't know

Do you know what a 3 week or 4 week training cycle entails?

Yes
No
Don't know

Do you avoid fat in your daily meals and snacks?

Yes
No
Don't know

Do you rely on carbohydrates as a main primary source of calories in most of your meals?

Yes
No
Don't know

Do you skip breakfast or limit your caloric intake during a particular meal? i.e. coffee and a bagel or oatmeal for breakfast.

Yes
No
Don't know

Do you eat three full well balanced meals (carbohydrate, protein, fat) a day and never go more than 4 hours without eating?

Yes
No
Don't know

Are you able to regulate body composition without counting calories or going on a strict diet?

Yes
No
Don't know

During training, do you take in calories when training for more than 60 minutes?

Yes
No
Don't know

Do you consume protein within 30 minutes of training sessions lasting over 60 minutes?

Yes
No
Don't know

Do you avoid taking in calories during or immediately following exercise due to issues with weight or body composition?

Yes
No
Don't know

Do you focus on hydrating before, during, and after every workout?

Yes
No
Don't know

Following heavy training sessions do you often get strong cravings for carbohydrates later in the day or in the middle of the night?

Yes
No
Don't know

Do you have issues retaining body fat or struggle to maintain proper body composition despite a heavy training load?

Yes
No
Don't know

Do you drink sugar based beverages (soda, Gatorade, Monster, Red Bull, etc.) outside of or during exercise?

Yes
No
Don't know

During training, do you hydrate with a low carbohydrate sports drink?

Yes
No
Don't know

Do you follow any strength/conditioning program as part of your training?

Yes
No
Don't know

Do you participate in any group type training? (yoga, strength, cycling, etc.)

Yes
No
Don't know

Do you have restrictions on when you can work out?

Yes
No
Don't know

If yes, please describe. Ex: I work the night shift, I work from 5-10 then have a 4 hour break and work again from 2-6.

Do you spend any time focusing on personal weaknesses?

Do you experience any night sweats?

Never
Sometimes
Often

Do you experience any unusual muscle fatigue?

Never
Sometimes
Often

Do you experience any fatigue during the day?

Never
Sometimes
Often

Do you experience any insomnia at night?

Never
Sometimes
Often

Do you experience any fluctuating motivation, depression, and/or self doubt?

Never
Sometimes
Often

Do you experience any change or loss of appetite?

Never
Sometimes
Often

Do you experience any frequent sickness?

Never
Sometimes
Often

Do you experience any inability to get over sickness?

Never
Sometimes
Often

Do you experience any no performance gains despite training?

Never
Sometimes
Often

Do you experience any reliance on caffeine or stimulants to perform at work, daily life, or training?

Never
Sometimes
Often

Do you experience any frequent overuse injuries?

Never
Sometimes
Often

Is there anything else we should know regarding your current level of fitness? Any current ailments or limitations your coach should be aware of?

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