[VIDEO] How to Check Blood Pressure Manually
Purpose: Measuring blood pressure is crucial for assessing the risk of heart disease.
Equipment Required:
- Mercury sphygmomanometer
- Cuff
- Stethoscope
Procedure:
1. Setup:
- Place the sphygmomanometer on a bench, out of the subject's view.
- The subject should rest quietly for 5 minutes before measurement.
2. Positioning:
- The subject should be seated with their arm resting on the bench, elbow at heart level.
3. Measurement:
- Attach the cuff to the upper arm and increase the pressure to about 180 mm Hg.
- Place the stethoscope over the brachial artery in the cubital fossa.
- Release the cuff pressure at a rate of approximately 2 mm Hg per second.
Recording:
- Note the pressure when the first sound is heard (systolic pressure).
- Note the pressure when all sounds disappear (diastolic pressure).
- Measurement: Blood pressure is recorded in millimeters of mercury (mm Hg)
Normal Range:
- A normal blood pressure reading is typically 120/80 mm Hg for both men and women.
- Note: Consistently high readings should prompt medical consultation.

[VIDEO] How To Measure Waist or Abdominal Girth
Purpose: The purpose of measuring waist girth is to assess the amount of abdominal fat (visceral fat), which is associated with an increased risk of coronary heart disease and diabetes.
Equipment Required:
- Flexible metal tape measure (preferred)
- Pen for marking the skin
Note: If using a plastic or cloth tape measure, regularly check its accuracy against a metal tape, as these materials can stretch over time.
Procedure:
1. Measurement Location:
- Measure at the narrowest point of the waist. If this isn't apparent, measure at the midpoint between the lowest rib and the top of the hip bone (iliac crest).
- If uncertain about the narrowest point, take several measurements at different levels and record the lowest measurement.
2. Measurement Timing: 
- Take the measurement at the end of a normal expiration to account for the movement of the diaphragm, which can affect abdominal volume.
3. Posture: 
- Ensure the participant maintains a relaxed posture, as tension in the abdominal muscles can alter the measurement.
4. Recording:
- The tape measure should be snug but not too tight or loose, lie flat on the skin, and be positioned horizontally.
- By following these guidelines, you can accurately measure waist circumference and assess the associated health risks.

Purpose: 
- BMI is calculated by taking your weight and dividing it by your height squared.
- For instance, if a male is 1.82 metres in height, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If his weight is 70.5 kilogrammes (70.5 / 3.3124), then the BMI is 21.3 (normal range).
- The higher the figure, the more overweight you are.
- Like any of these types of measures, it is only an indication and other issues such as body type and shape have a bearing as well.
- Remember, BMI is just a guide - it does not accurately apply to elderly populations, pregnant women or very muscular athletes such as weightlifters. 
Equipment required:
​- Height measurement and Weight scales
Procedure: BMI (kg/m2)
​Source: Web - Top End Sports http://www.topendsports.com

[VIDEO] How To Measure Step Test at Home 
Purpose: This test measures cardiovascular endurance.
Equipment:
- A 12-inch (30 cm) high bench, stair, or sturdy box
- A watch or timer

Procedure:
1. Step up and down on the box for 3 minutes.
2. Step Pattern:
- Step up with one foot, then the other.
- Step down with one foot, followed by the other.
3. Maintain a steady four-beat cycle, e.g., "up, up, down, down."
4. Keep a consistent and steady pace.

Measurement:
1. At the end of the 3 minutes, remain standing.
2. Immediately take your pulse for one minute, counting the total beats from 3 to 4 minutes after starting the test.
3. Record your heart rate for 1 minute or if you have a monitor, record your heart rate on completion of the 3 min test. The latter is prefered. 

Evaluation:
- A lower heart rate after the test indicates better cardiovascular fitness.
- Compare your heart rate to the results below for assessment.

Remember, results are accurate only if the test is performed as described. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don't worry too much about how you rate - just try and improve your own score. Source: Top End Sports.

Purpose: To measure upper body strength endurance at home.
Instructions:
Men: Perform standard push-ups on toes ("military style"), with only hands and toes touching the floor.
Women: You may choose the standard position or the modified "bent knee" version. For the modified position, kneel with hands on either side of the chest, keeping your back straight. Lower your chest to the floor, ensuring consistent depth—either until elbows are at right angles or the chest touches the ground.
​Measurement: Perform as many push-ups as possible without stopping. The test ends if momentum is lost. Click the total number of reps below.

[VIDEO] How To Measure Wall-sit test (time)
Purpose: Measure the strength endurance of the lower body, focusing on the quadriceps.
Equipment Required: Smooth wall and a stopwatch.
Procedure:
Position: Sit against a wall at a 90° angle.
Test: Start timing when one foot is lifted off the ground. Stop when the subject can no longer maintain the position and the foot returns to the ground.
Rest: Rest for one minute, then test the other leg.
Scoring: The results below, from Arnot and Gaines (1984), provide national norms for 16- to 19-year-olds. While subjects may be older, these scores offer a general guideline for adults. Comparing the scores of each leg can reveal muscle weakness on one side.
​Evaluation: Use the lowest time from the two tests to measure lower body strength endurance. Record the total time below and compare against the normative table.

1 cigarette/week or month does enough damage to be counted as 1/day. If client quit in past 6 months, enter 1. 1 cigar = 5 cigarettes

Used with permission of Heartwise – The Wesley Hospital’s Cardiac Rehabilitation Services and Nutrition and Dietetics Departments, Brisbane, Qld.

HeartWise Diet Habits Questionnaire (DHQ)

The DHQ tool was designed to be used in the cardiac rehabilitation setting and is found to be a valid and reliable screening tool for the assessment of dietary habits in cardiac rehabilitation programs.
Add up results from questionnaire
​Total Score:

The Perceived Stress Scale (PSS-10; Cohen, Kamarch, & Mermelstein,1983) is a popular tool for measuring psychological stress. It is a self-reported questionnaire that was designed to measure the degree to which situations in one’s life are appraised as stressful.
Source: NovoPsych
For each question, choose from the following alternatives:
Add up results from questionnaire
​Total Score: