Health MOT

Get a snapshot of your current health

This Kiss Fitness Heal MOT assessment provides you with a overview of your current health & well-being and can help predict your overall risk to common health & lifestyle problems including, type 2 diabetes, coronary heart disease and obesity.. The Assessment is a set of simple checks & tests to ascertain if you are healthy or if there are areas you need to work on. The test procedure provides a standardise score which can easily be compared against previous and future MOT Health Assessment Tests. The benefit of the Health MOT is that it brings together a range of assessments into one unique score rather than relying on individual tests to provide an overall indicator to current health & wellness.

The MOT Health Test Structure

The test consist of assessments which provide a vital insight into your health & well- being. Using our unnique scoring system from the results of the infdivudual assesments we can ascertain a unique MOT score which can help predict pre-defined indicators of health risks as a collated result of all these assessments. The Test focuses on 4 main areas which are; body composition, blood pressure, lung function & body shape. The test has a maximum score of 50 and a minimum score of 10. A healthy subject will ideally have a score of 25 or higher, those that score less than this will have areas they will need to work on to increase their health and in some cases we may also refer you to a medical practitioner. Athlete – a score of 45-50This is an excellent score typical of well conditioned athletes.Very Healthy – a score of 35-44This score represents a subject of excellent overall health.Healthy – a score of 25-34A score in this range represents satisfactory health or low risk.Poor Health – a score of 15-24Subjects in this range should act immediately to increase their overall health.Health Risk – a score of 10 to 14Immediate action is required, this range indicates a high health risk

The health assessment forms part of our initial personal training consultation, during the consultation process, your personal trainer will perform a set of basic health assessments focusing on; body composition, blood pressure, lung function & body shape. You’ll be provided with a detailed report with your unique MOT score, the report breaks down your test results, providing information and specific feedback for each test.

What’s included?

Waist to Hip Ratio (WHR) Test

While body mass index (BMI) is a good way to tell if you’re a healthy weight. This does not however tell us much about where the fat is stored which can be a greater concern to our health. We store spare body fat under the skin, and also around the vital organs in our abdomen. We now know that this fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems. If you carry excess weight around your abdomen, that means you’re an “apple” shape. Those who carry excess fat around the bottom and thighs are “pear” shaped.

Are you a PEAR or an APPLE and what does this mean for your health and fitness?

This test will provide you with insight into your general health by determining your waist to hip ratio, this is achieved by taking the measurement of your waist and dividing it by the measurement of your hips. This test is applicable to both men and women, the results from the test are a good indicator of general health and highlight those that are likely to be less healthy and suffer from potential medical conditions.

How to find your waist to hip ratio

The testing procedure is actually very simple, it involves taking two measurements, one from your waist and one from your hips. You can take it yourself using a tape measure, or if you have a someone who could measure for you that would be preferred for accurate measurements.

Your waist to hip ratio is taken and calculated as part of the mobile personal training consultation & Health MOT

Required Resources

Tape measure

Testing Procedure

  1. You should stand erect, abdominal & buttocks relaxed, arms at the side and feet together.
  2. Measure your waist at it’s narrowest point and then measure the hips at the widest point.
  3. Waist circumference is measured midway between the lower rib margin and the iliac crest in the horizontal plane.
  4. The hip circumference is measured at the point yielding the maximum circumference over the buttocks.
  5. Now divide the waist measurement by the hip measurement.

What your WHR result means?

Use the table below to identify your range 


Low Risk

Moderately Low Risk

Moderate Risk

Moderately High Risk

High Risk













Aplle or Pear - Body Shape - WHR

Those that carry excess weight around our buttocks and thighs are PEAR shaped.

Those that carry excess weight around their abdomen are APPLE shape.


In both cases, any excess weight will put you at an increased risk to disease and heart conditions and those that are APPLE shaped would be advised to change their shape. This will lead to improved health and life expectancy.

BMI (Body Mass Index)

Body Mass Index is essentially a basic calculation between your height and weight that determines if a you are of normal weight for your height. Not a hugely scientific method admittedly, but this method is used around the globe to measure obesity in children and adults. Used by governments, schools and local health organisations, it plays a fundamental role for national statistics, painting a picture of obese adults and children within society.

Your BMI is calculated as part of the Kiss Fitness Health MOT, part of the personal training consultation.

The BMI scale ranges from under 20 to over 35 based on the BMI calculation, it can be a useful guide for determining if you are a healthy weight relative to your height. 

BUT, this is not a full proof system for determining if someone is healthy and this is why….
Using BMI on the young and elderly can generally be rather inaccurate giving strange results, if you have a large amount lean muscle or you are a well toned athlete it’s certainly NOT very useful as you will likely get a figure in the obese or overweight range even though your body fat percentage is very low.

So who is it good for?

It’s useful for the average person, that has a normal amount of lean muscle, might play a little sport but certainly not an athlete. Therefore if you are a non exercising (sedentary) individual! it is likely that your BMI result will be quite accurate. If however your are a regular gym user training for muscle strength and size and have high lean muscle percentage, it would not be unusual to see your BMI in the obese range. This is because lean muscle weighs about twice as much as fat and therefore your body weight will be above average for your height.

The problem with this system is that it tells you nothing of a persons body composition, making it a very basic test of overall health. A body composition test is more scientific and will give you much better results that can be used effectively for goal setting and monitoring progression towards your personal goals.

Often, gym”s & personal trainers provide this service to their customers, perhaps for a small fee. It will require you being wired up to a body stat machine which fires and electrical charge though your body and measures resistance (it doesn’t hurt). At Kiss Fitness this is included within our Free Personal Training Consultation.

Calculate your BMI

Below is the process for calculating your BMI:

  1. Weigh yourself in KG (for example, 70kg)
  2. Measure your height in metres (for example 1.7
  3. Multiple your height by itself (for example, 1.7 x 1.7 = 2.89)
  4. Now we divide our weight by the figure in step 3 (in this example, 70/2.89 = 24.22

In this example our BMI would be 24.22 (lets round that up to 24)

What does that mean?

OK, we know our BMI so lets see what bracket we fall into;

    • Under 18.5 = Underweight

A BMI score this low means that you may be underweight. There are a number of possible reasons for this. It’s important you obtain balanced & healthy diet, your personal trainer can help you achieve this by identifying your current eating habits & portion control.

    • 18.6-24.9 = Healthy Weight or Normal

A BMI reading in this range means you are healthy and withing normal ranges. It shows that you’re a healthy weight for your height. However, it’s still important to eat a healthy, balanced diet and include physical activity in your daily life if you want to maintain a healthy weight.

    • 25-29.9 = Overweight

A BMI score in this range means you may be overweight. This means that you’re heavier than is healthy for someone of your height. Excess weight can put you at increased risk of heart disease, stroke and type 2 diabetes. It’s time to take action.

    • 30-34.9 = Obese (Class 1)

A BMI score above 30 is classified as obese. Being obese puts you at a raised risk of health problems such as heart disease, stroke and type 2 diabetes. Losing weight will bring significant health improvements.

above this range are further obesity ranges as follows:

    • 35-39.9 = Obese (Class 2)
    • 40 or above = Obese (Class 3)

It’s as simple as that, but remember, two people of relatively similar body size and shape and can get different readings on the BMI scale. Muscle weighs much more than fat, nearly twice the weight, so a toned dancer or well built rugby player will hit high numbers in a BMI reading.

Women naturally have higher fat stores than men and normal values will be seen slightly higher than men.