Tag Archives: Basic Fitness Screen

The Importance of a Basic Golf-Fitness Screen Part-1

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Many of you may be eager to start a golf-fitness program, but are unsure of how or where to start. The key to developing a golf-fitness program to fit your particular needs is to find out what golf-related restrictions, if any, your body has. Performing a golf-fitness screen can help you give you a starting point and determine what exercises you should be performing.

Build your own golf-performance team.  Build a team that can address your physical needs.  Your team my include: a golf professional, personal trainer, physical therapist, orthopedic specialist, massage therapist, chiropractor and even an ophthalmologist.  Everyones needs are different, so you will have to determine what specialist you need for your individual game.

Basic-Golf Fitness Screen Guidelines:
  • Do not do a warm-up before you try any of the golf-fitness tests.
  • The movements should never go to the point of pain or discomfort. Stop immediately if you are in pain.
  • The trainer should watch you do the movements in different angles and planes of motion for the most effective evaluation.
  • Consult your personal physician before doing a golf-fitness screen or any other exercise.
Basic Golf-Fitness Screen No. 1

Your ability to stay balanced throughout your golf swing is important to create power. If you are unable to stay balanced, it is likely you will be limited in the amount of force you can apply to the golf ball while maintaining good fundamentals.

Testing your balance will help you and your golf teacher or trainer determine what swing mechanics and power exercises to be performing.

How to Perform Test-

• Have the golfer stand facing forward with their arms extended out by their sides.
• Have golfer raise one knee off of the ground so that the foot is 6 to 8 inches off the ground. • Have golfer hold this position for as long as they can.
• Repeat this same exercise with the eyes closed.
• It is not necessary to test balance on both legs.

Scoring Your Results-

1-point-If golfer can stand on one leg with their eyes open for at 30 seconds or less.                                                                                                                         2-points-If the golfer can stand on one leg with the eyes closed for at least 30 seconds.                                                                                                               3-points-If the golfer can stand on one leg with their eyes opened and closed for at least 30 seconds.

If a golfer scored less than 2 points, they will want to improve their balance.

Practice something about your game everyday. #CardioGolfChallenge

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certfied Pilates Instructor Karen Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your game to the next level.

Karen will design an individualized golf-specific workout program for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

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Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

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Cardiogolf Exercise 100


3 Simple Tests to Assess Your Fitness

When I was kid in the 80’s, my junior high participated in the Presidential Physical Fitness Award program where we were required to go through a battery of physical fitness tests.  Sort of a way to recognize which kids were going to be athletes or not.  That test always stayed with me and may have been the catalyst to propel me into the fitness industry.

Now it is called the President’s Challenge program and the program has evolved, moving away from recognizing athletic fitness to now providing a barometer on student’s health. Based on the latest science and research, the Presidential Youth Fitness Program places emphasis on the value of living a physically active and healthy lifestyle—in school and beyond.

Whether you agree with the program or not, at least some kids are being exposed to some physical activity in school and the program has provided tools and resources to motivate youth and adults to meet the Physical Activity and Dietary Guidelines for Americans.

Most of us are beyond school years, but I know a lot of you would like to assess your physical fitness and establish a baseline so to improve your fitness.  And this is important, especially if you are new to fitness and you want to start a program. It is also important if you are already physically fit and want to maintain or improve your fitness.  Once you have established your current baseline, you can challenge yourself to improve.

Golfers have special physical needs because the stresses that the golf swing can put on the body and the repetitive nature of the game can lead to muscles imbalances.  It is important to find out if there are any physical limitations or imbalances in your muscles so that you can address those in your fitness program to prevent injury.

So where do you begin?  You should start by taking what I call a ‘fitness inventory’ of yourself.  You won’t get a President’s Challenge award, but you can determine your strengths and weaknesses to build a better fitness plan.

The most common areas of fitness to assess are strength, endurance and flexibility. (Note: before you begin, make sure you check with your primary care physician to establish that is it safe for you to exercise.)


To assess your strength, try this simple challenge: do as many push-ups as you can.  Men should be able to complete 10 push-ups or more and women should be able to complete 5 push-ups or more. Record your score and save to revisit and compare in a few months.


To assess your endurance, try this simple challenge: run or power walk for one mile.  Record the amount of time it took to complete and save results to compare in a few months.


To assess your flexibility, try this simple sit and reach test.  Sit of the ground with your legs extended and a yard stick between your legs. Place one hand on top of the other, then reach slowly forward as far as you can.  Hold the position for a couple of seconds, and measure how far you have reached.  Save your results to compare them in a few months.

Once you have recorded your results, your goal is to make incremental improvements each week in each area of fitness.