Prepare
Prepare for your HAWQ Score assessment
To help you prepare for your HAWQ Score assessment and ensure the results are accurate, reliable and reflective of your true health and fitness status, please review these guidelines now that you have booked your assessment.
Watch the video guide
24 hours before
Proper preparation in the day leading up to your assessment is crucial for accurate results. Follow these guidelines to ensure your body is in optimal condition for testing.
Hydration
Drink plenty of water (approximately 2-3 litres) throughout the day. Good hydration improves accuracy in tests like body composition, cardiovascular function and muscle performance.
Avoid Alcohol & Caffeine
Refrain from consuming alcohol or excessive caffeine as they can affect hydration, heart rate and blood pressure readings.
Balanced Nutrition
Eat balanced meals throughout the day. Avoid heavy or spicy food that may cause discomfort the next day during your assessment.
Rest from Exercise
Avoid intense physical activity. Your muscles need to be rested for strength and mobility tests to reflect your baseline capability accurately.
On the day of your assessment
Fasted State Requirements
Aim to arrive at your test in a fasted state for a minimum of 4 hours and no more than 8 hours to provide an accurate blood glucose result. If your test is early in the morning, refrain from having breakfast and you will already be in a fasted state.
Light Snack
Bring a snack with you to consume following your blood glucose assessment if required, so you can perform the other non-strenuous physical assessments in comfort.
Personal Hygiene
Shower beforehand if possible and avoid applying lotions or oils, especially around areas where skin contact is needed (e.g. the chest area for VO₂max testing).
What to avoid before your test
Certain activities and substances can significantly impact your test results. Please avoid the following to ensure accurate measurements.
Food Within 4 Hours
Eating too close to your test will affect your blood glucose levels and compromise result accuracy.
Intense Cardio Workouts
Can fatigue muscles and skew strength or VO₂max results, preventing accurate baseline measurements.
Energy Drinks or Caffeine
Within 4 hours of testing, these may elevate heart rate and affect respiratory test results.
Alcohol Consumption
Within 24 hours of testing, alcohol dehydrates the body and impairs physical performance.
Smoking or Vaping
Within 2 hours minimum (preferably longer) as it affects respiratory function tests significantly.
Clothing guidelines for accurate testing
During the testing protocol, the accuracy of tests will be affected by what clothing you wear. Please follow these guidelines, and if you are uncomfortable with any of the recommendations, discuss this with the practitioner before you start the test.
Women's clothing
For movement assessments, we recommend women wear a close-fitting top or sports bra and tight-fitting leggings to ensure test accuracy.
Men's clothing
For movement assessments, we recommend men wear a close-fitting top and tight-fitting leggings or shorts to ensure test accuracy.
Body composition testing
This is completed using medical grade body composition scales and requires you to be bare footed and wear minimal clothing to get an accurate bodyweight score.
Mobility assessments
This is completed using imaging software and requires close-fitting clothing with bulky items removed. We recommend leggings or cycling shorts and a fitted t-shirt or sports bra. Long hair should be tied back.
Strength testing protocol
What to expect
These tests are completed using isometric strength testing equipment that will allow you to exert a high level of force against the equipment. You will be given time to warm up and multiple attempts at the test.
Preparation tip
For best results, avoid strength training exercises within 24 hours of the test. This ensures your muscles are fully recovered and can demonstrate your true baseline strength capacity.
Warm-Up Period
You'll be guided through a proper warm-up routine.
Multiple Attempts
Several attempts ensure accurate measurement.
Maximum Effort
Exert maximum force against the equipment.
Respiratory & cardiovascular tests
Spirometry testing
Inform the testing team if you feel unwell or have a respiratory condition before taking this test. Avoid smoking or vaping within 2 hours of the assessment and inform the team if this was not possible.
- Measures lung function and capacity
- Requires clear airways for accuracy
- Non-invasive breathing test
VO₂max assessment
To complete this test, the tester will place a small, non-invasive monitoring device on your chest. If you are wearing tight-fitted clothing, you may be asked to move this to one side to allow correct placement of the device.
- Measures cardiovascular fitness
- Chest sensor placement required
- Indicates aerobic capacity
Blood glucose testing
Test requirements
This test requires a sample of blood taken via a finger prick. For an accurate result you need to complete this test in a fasted state for a minimum of 4 hours before the test and up to 8 hours. Water is allowed during this fasting period.
Important preparations
- Hands should be clean and free of lotion or residue
- Avoid caffeine, sugar and strenuous exercise on the morning of the test
- Inform the testing team if you are diabetic or on medication
Final reminders
Your safety and comfort are our top priorities. Please review these final important points before attending your HAWQ Score assessment.
Feel Unwell?
If you feel unwell, have injuries, or are experiencing any symptoms that may affect your ability to perform, please notify your testing professional before beginning.
Questions or Concerns?
If you are uncomfortable with any of the clothing recommendations or testing procedures, please discuss this with the practitioner before you start the test.
Bring Your Snack
Remember to bring a light snack to consume after your blood glucose test so you can complete the remaining assessments comfortably.
We look forward to helping you understand your health and fitness status through your HAWQ Score assessment. Following these guidelines will ensure you receive the most accurate and reliable results possible.
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