Fitness Score Instruction

The Fitness Score application provides you with a powerful tool for fitness evaluation that helps the personal trainer to design an individual program track the client’s progress and improve his or her fitness score. The Fitness Score application measures physical fitness levels through evaluation of heart rate variability (HRV). Heart rate variability refers to physiologic fluctuations in the time between each heartbeat. Assessment based on Heart Rate Variability analysis is scientifically proven to monitor the functional integrity of the body and provide accurate fitness evaluation. Please note that the results of the evaluation should be interpreted on an individualized basis by a qualified fitness professional.

Evaluation of heart rate variability can be quickly performed in only three to four minutes, which allows the assessment to be performed at any time and any place.  To perform the test, clients are simply required to stand from a lying position and breathe deeply. During the test, the heart rate variability data is recorded and displayed in a special graph, known as a Rhythmographic strip or Rhythmogram, as shown below.


Each vertical blue line in the rhythmogram corresponds to the interval between two consecutive heartbeats, with the length of the line corresponding to the length of the interval in seconds. As the test is performed, blue lines are added to the horizontal axis to form the rhythmographic strip. This graph shows one’s heart rate fluctuations throughout an entire test, known as the Heart Rate Variability portrait. 
The fitness test includes four stages:
  1. Supine Stage: Client lies on his or her back.
  2. Transition period: Client changes position from lying to standing.
  3. Upright stage: Client stands quietly for 1 to 2 minutes.
  4. Deep Breathing Stage: Client breathes deeply while standing or sitting.
The rhythmogram above demonstrates the first three stages of the fitness test. The first 192 blue lines (heartbeats) correspond to the Supine stage, followed by the curve representing the Transition period. Finally, the last 192 blue lines correlate with the Upright stage.
The Fitness Score is displayed in the application as a Fitness Chart. The Fitness chart graphically represents the results of the quantitative heart rate variability analysis conducted during the orthostatic fitness test. Therefore, the chart provides an “instant snapshot” of the client’s fitness score in the form of a functional capacity and adaptability rating.
Functional capacity is a component of fitness that represents the ability of an individual to efficiently perform a task in a multitude of circumstances. Functional capacity serves as an indicator for overall well-being and can vary in response to acute stressors or major lifestyle changes. 
Heart rate variability serves as an excellent indicator for the functional capacity of an individual. High variance in the intervals between heartbeats results in the formation of a wavelike pattern on the rhythmographic strip, with higher functional capacity levels resulting in more distinct waves. Optimal functional capacity has even been referred to as the “dance of the healthy heart.”

The rhythmograms of a well-trained athlete and an individual without training are shown below. Heart rate variability is more pronounced in the rhythmogram of the well-trained athlete, while the rhythmographic strip of the untrained individual is almost flat. Flat rhythmographic strips occur when the intervals between heartbeats are the same length. The lack of variance in the flat rhythmographic strip correlates with a lack of cardiovascular activation in response to external triggers. 
Adaptability measures the responsiveness of the cardiovascular system to physical activity and other external triggers. In other words, adaptability represents the ability of the heart muscle to adapt to varying amounts of demand. Levels of adaptability are higher in individuals with a more responsive cardiovascular system. This component of fitness can be significantly improved with a proper diet and exercise program. 
Functional capacity and adaptability are complementary but distinct components of fitness that require unique methods for evaluation. Functional capacity levels are ideally determined by heart rate variability analysis determined during the stationary phases of the test (e.g., the Supine and Upright stages). In contrast, adaptability is best measured during the transition period. Comparison of the transition portion of the rhythmographic strip of the well-trained athlete and unfit individual highlight the significant differences in adaptability. In essence, individuals with higher adaptability, such as the well-trained athlete, will exhibit curves that are steeper and more pronounced during the transition period. 
It is important to note that the functional capacity and adaptability levels do not directly depend on each other. A person with a low ability to adapt to physical loads may still be able to efficiently manage stress in general. This combination would correspond to a low level of adaptability and a high level of functional capacity. With that said, these two fitness components most often demonstrate a high degree of correlation, as individuals with higher overall fitness levels typically exhibit elevated adaptability and functional capacity. Moreover, clients with suboptimal fitness levels can demonstrate significant improvements in both adaptability and functional capacity with adherence to a well-designed exercise program and healthy lifestyle changes guided by a personal trainer. 
The Fitness Score application displays the Fitness Chart with functional capacity on the X-axis and adaptability on the Y-axis. Functional capacity is scored on a scale from 1 (highest) to 13 (lowest). Adaptability is scored on a scale from 1 (highest) to 7 (lowest). The chart further contains three distinct color-coded zones: 1) Dark blue zone (top left corner) corresponds to athletic fitness levels, 2) Light blue zone (middle) reflects average values of fitness in the general population, and 3) Red zone (bottom right) represents very poor and suboptimal levels of fitness. The client’s fitness score for each test will be marked by a yellow dot. For example, the figure above shows a fitness score of an individual who exercises regularly. His wellness level of 6 is average among the general population. However, his adaptability level of 2 is above average and closer to levels seen in well-trained athletes.
The test results are displayed on the screen so that you and your client can view his or her fitness score. However, interpretation of the results must be performed exclusively by the fitness professional. The results should be interpreted with consideration for the client’s base fitness level, age, and existing health conditions.

 This is essential, as an identical fitness score may indicate an improvement in one client but be a sign of overtraining in a different client. For this reason, it should be emphasized that clients should not alter their training programs independently based on their scores alone. Instead, they should be encouraged to always consult with their personal trainer or an exercise physiologist who can adequately evaluate their training program and find an optimal solution on an individualized basis. 

Fitness scores within the lowest levels of functional capacity and adaptability (indicated by the red zone on the fitness chart) require urgent attention. Individuals in this zone should discontinue further exercise and consult a fitness or health care professional before engaging in additional physical activity.

Detection of Over- and Under-training
The fitness assessment with Fitness Score device can detect any of these conditions that adversely affect the client’s performance and fitness level. In both overtrained and undertrained persons see the fitness score is significantly reduced and are shifted towards the bottom right-hand corner as shown on the pictures below.

Hallmarks of Overtraining 
In the early stages, overtraining is typically characterized by a reduced functional capacity but unchanged adaptability. However, clients who continue to overtrain will enter the exhaustion stage, characterized by a significant reduction in both functional capacity and adaptability.
These figures demonstrate an athlete’s response to overtraining. You can compare his fitness scores at his normal state, at the early stage of overtraining, and at the state of exhaustion.

Detecting Effects of External Factors
A reduced fitness score may also reflect a client’s response to other factors outside of their training program, such as increased stress at work or even increased consumption of caffeine or alcohol. The charts below show the fitness level of an individual before and after alcohol consumption. 

Please use the following link to view and download or open the Fitness Score application (
First, create an account to login, or you may skip login at this time. 

Create a username in the application database for each user. More than one individual may use the account by clicking “NEW NAME“
Type the desired name and then press Create.
To initiate a fitness test for a specific user, click on that user’s name.
Then, click on “New test
The Fitness Score uses two tests for data analysis: Orthostatic and Deep Breathing.
Follow the following five steps to conduct the Orthostatic and Deep Breathing tests:
1. Securely fasten the Polar Belt H6, H7, H9 or H10.
2. Press the Start test button to initiate the test. If the test needs to be restarted, press Stop test. If you need to stop the test and return to the current user account, press Dismiss. To add notes or comments to the test, press Add comments.

3. Lay down flat on your back and relax. Your body should remain as relaxed as possible.
4. Stand up and remain standing
5. Sit down and relax. Your body should be as relaxed as possible. Inhale and exhale deeply and slowly

Please wait for the results of the finished test.
The results will be processed and appear. If the server is busy, it may take a few moments before the results appear. Close and reopen the application at a later time to see the results.
The results will appear as follows:
To tap anywhere to see a conclusion
To see a legend of the Fitness chart press on the symbol
Click on the username to view the user’s trends, results, and RR. Trends will be available after you have performed more than one test.
View of the RR
Hit Done to go back or press @ to mail the results. 
View of the Trends
Functional Capacity Trend
Press Done to go back to the user’s trends, results, and RR.
Adaptability Trend
To view the Adaptability trend press and hold Adaptability.
Command Symbols
Where to buy and how to wear Polar Belts H6, H7, H9 or H10
Follow the links to buy Belt H6 / H7 / H9 / H10
Polar H6, H7, H9 or H10 heart rate sensors have two parts: the chest strap and the connector. The heart rate sensor is worn around your chest, just below the pectorals (chest muscles).
Wear the heart rate sensor
1a. Moisten the plastic electrode areas on the reverse side of the strap.
1b. If the strap has textile electrodes, wet them under running water.
2. Attach the connector to the strap. Adjust the strap length to fit tightly but comfortably around your chest.
3. Tie the strap around your chest, just below the chest muscles, and attach the hook to the other end of the strap.
4. To ensure good heart rate signal detection, check that the moist electrode areas are firmly against your skin and that the Polar logo of the connector is in a
central and upright position.
Polar Belt Maintenance
1. Detach the connector from the strap after every use. Dry the connector with a soft towel. Clean the connector with a mild soap and water solution when needed. Never use alcohol or any abrasive material (i.e., steel, wool, or cleaning chemicals). Never put the connector in a washing machine or dryer.
2. Wash the strap regularly. Dirt impairs the elasticity and function of the heart rate sensor. Rinse the strap under running water after every use and hang to dry. Clean the strap gently with mild soap and water solution when needed. Do not use moisturizing soaps as they can leave residue on the strap. Do not soak, iron, dry clean, or bleach the strap. Do not stretch the strap or sharply bend the electrode areas. Rough handling may damage the electrodes.
3. Dry and store the strap and connector separately to maximize the heart rate sensor battery lifetime.