PFL Record - Level 1

Level 1 is the entry level into the program and focuses on Stability and Cardiopulmonary, in order to make sure the body is in a healthy enough condition to commence a more varied training program.

 

On completion of this level you will already be in the top 5% of the population.


Population Score: 5%

Athletic Score: 100%



Level 1 Record Sheet

PDF Download

Download
PFL Record - Level 1
Personal Fitness Level Program Discipline list and score sheet, for recording results.
PFL Record - Level 1.pdf
Adobe Acrobat Document 147.6 KB

How to Perform the Level 1 Disciplines

Sub Max VO2 Max Test

 

Using a treadmill and heart rate monitor walk as fast as you can for 1 mile or 1.61 kilometers with a good straight posture.

 

Record your final heart rate in the last 10 seconds of your walk and the time it took to complete it.

 

Formula

 

Figure 1: 0.388 x Age

Figure 2: 0.17 x Weight

Figure 3: 3.265 x Duration

Figure 4: 0.156 x Heart Rate

 

Total Score: Fig 1 + 2 + 3 + 4 = X

 

VO2 Max: 139.168 – X

(Milligrams per Minute)

 

+ 6.318 for Males

Shoulder Wall Slide

Front Plank

Squat Depth


Body Row Hold

Prone Knuckle Hold

Ball of Foot Balance


Side Plank