Instructions
Description - A CrossComp is a series of 4 standardized fitness tests which are proctored by a certified CrossComp Judge:
You will be allowed to rest between exercises, but all 4 tests (totaling 10 minutes of exercise) must be completed within 30 minutes.
Purpose - The objectives of your CrossComp are to:
Prepare - You may, but you do NOT need to, practice for your CrossComp. The important thing is that you show-up.
Instructions - Your CrossComp Judge will explain and demonstrate each exercise and will answer any of your questions.
Judging - Your CrossComp Judge is only allowed to give you instructions on how to perform the exercise, monitor your performance, and then record your official results. Your Judge is not allowed to coach your effort or technique. He/she will NOT encourage you to "try harder," but your Judge may warn you to slow-down, or even insist that you stop, depending on the signs of exertion or discomfort that you exhibit during your CrossComp.
Cautions - There is the possibility of certain physiological changes occurring during your CrossComp. These include:
Note: Eliciting some mild symptoms of physical exertion identifies your level of fitness and helps you realize the risks of NOT exercising more regularly to get and stay more fit. Knowing and tracking your fitness level can motivate you to develop a healthier, more active lifestyle and protect yourself from (prevent/reverse) chronic, sedentary-related disease and disability.
Responsibilities - It is important that you answered the Medical Screening questions accurately regarding any pre-existing cardio-pulmonary-vascular (heart/lung/circulation) symptoms, your medical history, and your current exercise pattern. You are fully responsible for disclosing all symptoms that you experience during your CrossComp, such as: pain, shortness of breath, or pressure, tightness, and/or heaviness in your chest, neck, jaw, back, and/or arms.
Goal - Your CrossComp is for YOUR benefit. You are not competing with anyone, but yourself.
- 4-minute Shuttle Run/Walk
- 3-minute Air-Squat amrap*
- 2-minute Leg-Raise amrap*
- 1-minute Push-Up amrap*
You will be allowed to rest between exercises, but all 4 tests (totaling 10 minutes of exercise) must be completed within 30 minutes.
Purpose - The objectives of your CrossComp are to:
- Assess: Determine your current physical Functional Capacity.
- Plan: Generate an appropriate Exercise Rx (prescription).
- Implement: Track your progress towards your personal Fitness Goal.
Prepare - You may, but you do NOT need to, practice for your CrossComp. The important thing is that you show-up.
- Be well rested, hydrated, and not full or hungry. Bring a water bottle.
- Be dressed to perform the exercises. Consider: indoors/outdoors, weather, temperature, sun-exposure.
- Be on time. (You may arrive any time during your scheduled appointment.)
- Allow up to an hour to complete your tests (in case there is a wait time when you arrive).
Instructions - Your CrossComp Judge will explain and demonstrate each exercise and will answer any of your questions.
- You may modify the exercises to the best of your ability, but any modification will affect your score.
- You are expected to set and adjust your pace to whatever intensity level is comfortable for you.
- You may pause to rest any time during your exercise test, and then resume when you're ready, but the timer continues.
- You may stop your CrossComp at any time for any reason.
Judging - Your CrossComp Judge is only allowed to give you instructions on how to perform the exercise, monitor your performance, and then record your official results. Your Judge is not allowed to coach your effort or technique. He/she will NOT encourage you to "try harder," but your Judge may warn you to slow-down, or even insist that you stop, depending on the signs of exertion or discomfort that you exhibit during your CrossComp.
Cautions - There is the possibility of certain physiological changes occurring during your CrossComp. These include:
- Shortness of Breath
- Pounding Heart Beats
- Palpitations
- Dizziness
- Fatigue
- Impaired Coordination
- and in extremely rare instances: Heart Attack, Stroke, or Death.
Note: Eliciting some mild symptoms of physical exertion identifies your level of fitness and helps you realize the risks of NOT exercising more regularly to get and stay more fit. Knowing and tracking your fitness level can motivate you to develop a healthier, more active lifestyle and protect yourself from (prevent/reverse) chronic, sedentary-related disease and disability.
Responsibilities - It is important that you answered the Medical Screening questions accurately regarding any pre-existing cardio-pulmonary-vascular (heart/lung/circulation) symptoms, your medical history, and your current exercise pattern. You are fully responsible for disclosing all symptoms that you experience during your CrossComp, such as: pain, shortness of breath, or pressure, tightness, and/or heaviness in your chest, neck, jaw, back, and/or arms.
Goal - Your CrossComp is for YOUR benefit. You are not competing with anyone, but yourself.
- Do your best and have fun.
- Accept the test results.
- Commit to a lifestyle that helps you get more fit over time.
- Schedule a follow-up CrossComp every 1-6 months to track your progress.
- Encourage your friends and relatives to get more fit with you.
- Enjoy your journey to optimal health!