| DVD
Users -
Welcome to Kelly Blackburn's
Golf Fitness Academy!
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of this website, your online golf & health resource... |
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
