The Performance Audit
SECTION 1: PAR-Q
Full Name
*
First Name
Last Name
Gender
*
Please Select
Male
Female
Prefer not to say
Age
*
Has your doctor ever told you that you have a heart condition and that you should only do physical activity recommended by a doctor?
*
Yes
No
Do you feel pain in your chest during physical activity?
*
Yes
No
In the past month, have you had chest pain when not doing physical activity?
*
Yes
No
Do you lose balance because of dizziness or ever lose consciousness?
*
Yes
No
Do you have a bone or joint problem (back, knee, hip, etc.) that could be worsened by increased activity?
*
Yes
No
Is your doctor currently prescribing medication for blood pressure or heart conditions?
*
Yes
No
Do you know of any other reason why you should not participate in physical activity?
*
Yes
No
I confirm I have answered these questions honestly. If any answers change, I agree to inform my coach.
*
I agree
By signing you agree to our terms and conditions
*
I agree
Terms and conditions
Signature (Digital)
*
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SECTION 2: Client info
Mobile number
*
Email Address
*
example@example.com
Height
*
Current Weight
*
Lowest Weight (past 12 months)
Highest Weight (past 12 months)
Address
Sport (if relevant)
Position
Competitive Level
Please Select
Amateur
Serious Amateur
Semi-Pro
Academy
Other
Years Competing
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SECTION 3: Goals & Motivation
Main goal
*
Why is this important to you?
*
Is there a deadline for this goal? If yes, when?
What would success look like in 12 weeks?
What are your training/performance goals?
Strength
Power
Speed
Endurance
Body composition/fat loss/muscle gain
Other
What are the biggest barriers that could prevent you achieving your goal?
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SECTION 4: Training & Competition Overview
Describe your typical weekly training & exercise schedule
*
Training/gym sessions per week
Describe your training/exercise schedule
Match/competition frequency (if relevant)
Match/competition days
Current injuries
When do you feel most fatigued in competition?
When do you feel most explosive?
Performance issues experienced
Cramping
Heavy legs
Early fatigue
Lack of explosiveness
None
What type of training/exercise do you enjoy?
Any movements you cannot do or dislike?
If we wanted you to train more, when could you realistically add sessions?
Describe the gym/equipment you have access to
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SECTION 5: Lifestyle & Environment
Occupation
Shift pattern
Commute method
Car
Public transport
Walk
Cycle
Other
Commute time
Daily activity level excluding training
Low
1
2
3
4
High
5
1 is Low, 5 is High
Who primarily controls food at home?
Me
Partner
Shared
Typical weekend structure
Does your job require travel or frequent eating out?
Yes
No
How much time per week do you have for yourself?
What do you do for stress relief?
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SECTION 6: Health & Medical History
Do you have any medical conditions?
Are you currently taking any medication?
Are you allergic to anything?
Are you intolerant to any foods or drink?
Any previous dietary issues?
Any current symptoms (nothing is irrelevant)?
Do you suffer from stress, anxiety or depression?
Yes
No
How healthy do you feel at the moment?
Not healthy
1
2
3
4
Very healthy
5
1 is Not healthy, 5 is Very healthy
Females only: menstrual cycle regularity and timing
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SECTION 7: Sleep & Recovery
Sleep hours per night
Sleep quality
Poor
1
2
3
4
Excellent
5
1 is Poor, 5 is Excellent
Do you wake during the night?
Yes
No
If yes, how many times?
What time do you go to bed?
What time do you wake up?
What do you do in the 2 hours before bed?
Do you feel recovered before most sessions?
Yes
No
Recovery methods used
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SECTION 8: Energy & Hydration
Energy rating upon waking (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Energy rating mid-morning (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Energy rating mid day (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Energy rating afternoon (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Energy rating evening (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Energy rating night (1–5)
Low
1
2
3
4
High
5
1 is Low, 5 is High
Water intake per day
What do you drink across the day?
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SECTION 9: Fuelling & Nutrition Analysis
Do you understand protein, carbs & fats?
Yes
No
Do you understand calories and how to calculate them?
Yes
No
Do you understand how to read food labels?
Yes
No
What sources do you use to learn nutrition info?
Are you currently doing anything specific with your nutrition?
Any dietary requirements?
Diet history in last 3 years and outcomes
Have you tracked your intake before? If so how?
How comfortable are you cooking?
Not comfortable
1
2
3
4
Very comfortable
5
1 is Not comfortable, 5 is Very comfortable
Could you source and follow a recipe?
Yes
No
Access to cooking/heating facilities at work
Food prep time available evenings/weekends
Does your routine require frequent eating out/travel?
Yes
No
What do you know you could do better?
Meals per day currently
Meals per day comfortably
Where do you buy most of your food?
Can you choose your evening meals or do you eat what others cook?
I choose
Shared
Family/partner chooses
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SECTION 10: Supplements, Caffeine & Alcohol
Are you currently taking any supplements?
Yes
No
If yes: list supplements, timing, and dosage
Reason for taking supplements
Where do you buy supplements and why?
Caffeine intake: what, how much, and when
Alcohol intake: frequency, what, when, how much
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SECTION 11: Body Composition Baseline
Do you have access to weighing scales?
Waist measurement
Body fat % (if known)
Upload progress photos
Upload a File
Drag and drop files here
Choose a file
Cancel
of
Where do you carry most fat?
How do you feel about your current physique?
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SECTION 12: Final Reflection
What do you believe is the real reason you are not currently where you want to be physically or performance-wise?
*
How did you hear about us?
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