The Performance Audit

The Performance Audit
SECTION 1: PAR-Q – Medical Clearance

Please answer YES or NO. If you answer YES to any question, you must consult your GP before beginning a training programme.
Has your doctor ever told you that you have a heart condition and that you should only do physical activity recommended by a doctor?
Do you feel pain in your chest during physical activity?
In the past month, have you had chest pain when not doing physical activity?
Do you lose balance because of dizziness or ever lose consciousness?
Do you have a bone or joint problem (back, knee, hip, etc.) that could be worsened by increased activity?
Is your doctor currently prescribing medication for blood pressure or heart conditions?
Do you know of any other reason why you should not participate in physical activity?
I confirm I have answered these questions honestly. If any answers change, I agree to inform my coach.
By signing you agree to our terms and conditions
Terms and conditions
Signature (Digital)
SECTION 2: Personal & Athlete Profile
Full Name

First NameLast Name
Gender
Age
Height
Current Weight
Lowest Weight (past 12 months)
Highest Weight (past 12 months)
Address
Mobile Number
Please enter a valid phone number.Format: (000) 000-0000.
Email Address
example@example.com
Sport (if relevant)
Position
Competitive Level
Years Competing
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?

Other
What are the biggest barriers that could prevent you achieving your goal?
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
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
SECTION 5: Lifestyle & Environment
Occupation
Shift pattern
Commute method

Other
Commute time
Daily activity level excluding training

1

2

3

4

5

1 is Low, 5 is High
Who primarily controls food at home?
Typical weekend structure
Does your job require travel or frequent eating out?
How much time per week do you have for yourself?
What do you do for stress relief?
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?
How healthy do you feel at the moment?

1

2

3

4

5

1 is Not healthy, 5 is Very healthy
Females only: menstrual cycle regularity and timing
SECTION 7: Sleep & Recovery
Sleep hours per night
Sleep quality

1

2

3

4

5

1 is Poor, 5 is Excellent
Do you wake during the night?
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?
Recovery methods used
SECTION 8: Energy & Hydration
Energy rating upon waking (1–5)

1

2

3

4

5

1 is Low, 5 is High
Energy rating mid-morning (1–5)

1

2

3

4

5

1 is Low, 5 is High
Energy rating mid day (1–5)

1

2

3

4

5

1 is Low, 5 is High
Energy rating afternoon (1–5)

1

2

3

4

5

1 is Low, 5 is High
Energy rating evening (1–5)

1

2

3

4

5

1 is Low, 5 is High
Energy rating night (1–5)

1

2

3

4

5

1 is Low, 5 is High
Water intake per day
What do you drink across the day?
SECTION 9: Fuelling & Nutrition Analysis
Do you understand protein, carbs & fats?
Do you understand calories and how to calculate them?
Do you understand how to read food labels?
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?

1

2

3

4

5

1 is Not comfortable, 5 is Very comfortable
Could you source and follow a recipe?
Access to cooking/heating facilities at work
Food prep time available evenings/weekends
Does your routine require frequent eating out/travel?
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?
SECTION 10: Supplements, Caffeine & Alcohol
Are you currently taking any supplements?
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
SECTION 11: Body Composition Baseline
Do you have access to weighing scales?
Waist measurement
Body fat % (if known)
Upload progress photos

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Where do you carry most fat?
How do you feel about your current physique?
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?
Should be Empty:

The Performance Audit

SECTION 1: PAR-Q – Medical Clearance

SECTION 2: Personal & Athlete Profile

SECTION 3: Goals & Motivation

SECTION 4: Training & Competition Overview

SECTION 5: Lifestyle & Environment

SECTION 6: Health & Medical History

SECTION 7: Sleep & Recovery

SECTION 8: Energy & Hydration

SECTION 9: Fuelling & Nutrition Analysis

SECTION 10: Supplements, Caffeine & Alcohol

SECTION 11: Body Composition Baseline

SECTION 12: Final Reflection