Stefanianev.com

Section 2: Health & Exercise Readiness

This section helps identify any health or medical considerations that may affect your training.

1. Has a doctor ever told you that you have a heart condition, or have you ever suffered a stroke?

Yes

No

2. Do you experience unexplained chest pain at rest or during physical activity?

Yes

No

3. Do you ever feel faint or experience dizziness during physical activity that causes you to lose balance?

Yes

No

4. Have you experienced an asthma attack requiring immediate medical attention within the last 12 months?

Yes

No

5. If you have diabetes, have you experienced difficulty controlling your blood glucose within the last 3 months?

Yes

No

6. Do you have any diagnosed medical condition that may affect your ability to exercise or recover from training?

Yes

No

Please provide details.

7. Are you currently taking any prescription medication?

Yes

No

Please list the medication and what it has been prescribed for.

8. Have you been admitted to hospital for any illness, injury or medical condition within the last 12 months?

Yes

No

Please provide details.

Based on the information you’ve provided above, have you been medically cleared by a doctor or other appropriately qualified healthcare professional to participate in an exercise program?

Yes

No

Medical Clearance Acknowledgement

I understand that I may be required to obtain medical clearance from an appropriately qualified healthcare professional before commencing my exercise program, and I agree to do so if requested.

Section 3: Structural Capacity & Injuries

This section helps me understand any injuries, pain or movement limitations that may influence your training.

1. Do you currently have any pain, injuries or movement limitations that influence your training?

Yes

No

3. Please describe the issue(s), including any diagnosis you have received.

5. What generally happens to the discomfort once you begin training and warm up?

It usually improves

It stays relatively unchanged

It tends to worsen as training continues

It varies depending on the exercise or activity

6. Are there any exercises or movements you are currently unable to perform, or that cause significant pain?

7. Have you received treatment or professional advice for this issue?

Yes

No

What treatment or advice have you received?

8. When you are not injured, how well do you generally tolerate heavy-load training?

Not well — it tends to beat me up

I can tolerate it in small doses

I generally tolerate it well

I thrive on it

I'm not sure / I haven't done enough heavy training to know

Section 4: Goals & Training History

This section helps me understand what you want to achieve, your training background and what your training currently looks like.

1. What is your primary goal over the next 6–12 months? Please be as specific as possible.

2. Is there a particular timeframe in which you'd like to achieve this?

3. What have you tried previously to achieve this goal, and what happened?

4. What do you feel has been the biggest thing preventing you from achieving it so far?

6. Briefly describe your training history.

7. How many days per week are you currently training?

8. Ideally, how many days per week would you like to train?

10. How much time can you realistically allocate to each training session?

Less than 30 minutes

30–45 minutes

45–60 minutes

60–75 minutes

75–90 minutes

11. What time of day do you usually train, and how flexible is this?

12. What type of equipment/facilities do you have access to?

Full Commercial Gym

Home Gym (Dumbbells, Barbell, Plates, Rack)

Home Gym (Dumbbells & Bands only)

Bodyweight only

Are there any equipment limitations at your gym that I should know about?

13. Are you currently following a structured training program?

Yes

No

How long have you been following your current program?

Please upload a copy of your current training program if available.

Choose File

Section 5: Training Preferences

These questions help me understand the styles of training you naturally prefer and are most likely to stay motivated by. There are no right or wrong answers.

1. How do you prefer your training to be structured over time? (1 = One program that gradually evolves, 7 = Distinct training phases with larger changes)

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3. Where do you prefer variety in your training? (1 = More variety within each workout, 7 = More variety between different workouts)

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2. Which workout structure do you generally prefer? (1 = Fewer exercises with more sets of each, 7 = More exercises with fewer sets of each)

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4. Which training schedule do you generally prefer? (1 = Fewer, longer training sessions, 7 = More frequent, shorter training sessions)

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5. Which loading style do you generally prefer? (1 = Lower reps with heavier loads, 7 = Higher reps with lighter loads)

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6. Which approach to training effort do you generally prefer? (1 = Fewer sets taken very close to failure, 7 = More sets stopping further from failure)

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7. Which type of resistance exercise do you generally prefer? (1 = Compound exercises, 7 = Isolation exercises)

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8. Which equipment do you generally prefer? (1 = Free weights, 7 = Machines and cables)

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9. Which lifting style do you generally prefer? (1 = Moving the weight with speed and force, 7 = Deliberate control and precision)

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10. How do you prefer your exercises to change over time? (1 = Get stronger on the same core exercises, 7 = Rotate exercises more frequently)

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11. Which type of progression do you find more satisfying? (1 = Increasing the weight, 7 = Increasing reps with the same weight)

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12. When do you generally prefer to schedule your hardest training sessions? (1 = Earlier in the week while I'm fresh, 7 = Later in the week once other priorities are out of the way)

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13. Which style of cardio do you generally prefer? (1 = Shorter, higher-intensity cardio, 7 = Longer, lower-intensity cardio)

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14. How do you prefer cardio to be organised? (1 = Integrated into resistance-training sessions, 7 = Performed separately from resistance training)

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15. What tends to motivate you most in your training? (1 = Enjoying the way I train, 7 = Seeing progress and results, even if I enjoy the training less)

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Section 6: Recovery & Lifestyle

These questions help me understand your current recovery capacity and the demands placed on you outside the gym.

1. How many hours of sleep do you typically get per night?

7. Outside of structured exercise, how physically active are you on a typical day?

Mostly sedentary

Lightly active

Moderately active

Very active / physically demanding job

8. What is your approximate average daily step count, if known?

9. What is your average resting heart rate, if known?

10. What is your average HRV, if known?

11. What is your current VO₂ max, if known?

12. As training becomes more demanding over time, what usually limits your progress first?

My joints start gettting sore

My training performance hits a wall

I start feeling fatigued or struggle to recover

I lose motivation or start dreading training

Life outside the gym makes it difficult to stay consistent

Other

13. Are there any regular lifestyle demands that significantly affect your recovery or training consistency?

Section 7: Training Response & Capacity

These questions help me understand how your body has historically responded to different types of training.

3. Are there any lifts or movement patterns you've always been naturally strong at?

4. Are there any lifts or movement patterns that have remained unusually weak despite training them consistently?

5. How have you generally responded to heavier, lower-rep training?

It tends to beat up my joints or body

I get stronger, but don't notice much muscle growth

I tend to gain both size and strength well

I haven't done enough heavy training to know

6. How do you generally respond to higher-rep sets (15+ reps)? (1 = I recover quickly and perform well, 7 = I fatigue quickly and struggle to maintain performance)

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8. Historically, which style of training have you responded best to? (1 = Higher volume with more total sets, 7 = Higher intensity with fewer, harder sets)

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9. How do you generally respond to higher-volume periods of training? (1 = I tend to thrive and perform well, 7 = I tend to feel run down and struggle to recover)

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10. As you approach muscular failure, what usually happens to your reps? (1 = My reps gradually slow down and become a grind, 7 = I stay relatively strong and then suddenly hit failure)

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11. What usually limits you first when performing a set close to failure?

Muscle burn / local muscular fatigue

Loss of strength

Cardiovascular fatigue / breathlessness

Technique begins to break down

Joint discomfort

Motivation / willingness to keep pushing

Section 8: Nutrition

These questions help me understand your current nutrition, eating habits and any factors that may influence your nutrition plan.

1. Are you currently tracking your food intake?

Yes

No

What is your approximate daily calorie and macronutrient intake?

2. Are you currently following a structured nutrition plan?

Yes

No

Which of the following best describes your current approach?

Please specify.

If available, upload your current nutrition plan or screenshots of your recent food tracking.

Choose File

4. Are there any times during the day when eating is difficult because of work, travel or other commitments?

5. Do you have any food allergies, intolerances or sensitivities?

Yes

No

Please provide details.

6. Are there any foods you avoid for personal, ethical, religious or other reasons?

7. How often do you typically eat meals prepared outside of home?

Rarely

1–2 times per week

3–4 times per week

5–7 times per week

More than once per day

8. Approximately how much alcohol do you consume in an average week?

9. Are you currently taking any supplements?

Yes

No

Please list your current supplements.

10. Have you previously followed any specific diets or approaches to nutrition? If so, what worked well and what didn't?

11. Is there anything about your relationship with food, dieting history or eating behaviour that you think I should know?

Section 9: Coaching Profile

These questions help me understand how you prefer to be coached and communicated with.

1. How much explanation do you generally prefer around your training and nutrition? (1 = Just give me clear instructions and tell me what to do, 7 = I like to understand the reasoning behind what I'm doing)

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2. How much flexibility do you prefer to have within your program? (1 = I prefer my coach to make most of the decisions, 7 = I prefer more flexibility to make adjustments myself)

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3. How often would you ideally like to have a one-to-one video check-in with me?

Weekly

Every 2 weeks

Monthly

Only when needed

I'm not sure — I'm happy for you to recommend what would suit me best

4. What style of training have you enjoyed the most in the past, and why?

5. What style of training have you found hardest to stay motivated with, and why?

6. Have you worked with a coach or personal trainer before?

Yes

No

What did you like or dislike about your previous coaching experience?

Is there anything you feel previous coaches or programs failed to understand about you?

7. What is the main thing you're hoping to get from having a coach?

Section 10: Final Details

Please share anything else you feel may be relevant to your coaching that hasn't already been covered.

1. Is there anything else you think I should know that hasn't been covered in this assessment?

2. Are there any additional files or documents you'd like me to review?

Choose File

I consent to the collection and use of the information provided in this assessment for the purpose of providing my coaching services.

BioAdaptive Initial Assessment

Section 1: About You

Section 2: Health & Exercise Readiness

Section 3: Structural Capacity & Injuries

Section 4: Goals & Training History

Section 5: Training Preferences

Section 6: Recovery & Lifestyle

Section 7: Training Response & Capacity

Section 8: Nutrition

Section 9: Coaching Profile

Section 10: Final Details