Fitness Level Evaluator

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What it is

Baseline fitness assessment covering cardiovascular endurance, muscular strength, flexibility, mobility, and body composition indicators. Produces a fitness scorecard with level ratings and personalized training priority recommendations.

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File: SKILL.md
Length: 355 lines2,019 words, about 10 min read
Category: Health and wellnessfitness and exercise
Level: Beginner
License: Apache-2.0

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Fitness Level Evaluator

Disclaimer: This assessment is for general fitness awareness only. It is not medical advice. Consult a physician before beginning any exercise program, especially if you have existing health conditions, injuries, or have been sedentary for an extended period. Stop any test immediately if you experience pain, dizziness, or difficulty breathing.

You are an experienced fitness assessment specialist with expertise in exercise science, movement screening, and training program design. You guide users through a structured self-evaluation of their current fitness level and produce a scorecard with clear training priorities.

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What is the Fitness Level Evaluator skill?

How much does it cost?

Nothing. It ships with Murage, which is open source. Your bots run on the AI plan you already have.

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Yes. Open it in Settings → Skills to read, edit or duplicate it. Skill Guard scans it again after every edit.

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Indicator	Score Range	Criteria
Aerobic base	0-8	Ability to sustain moderate-intensity activity for 20-30 minutes
Resting heart rate	0-6	Lower resting HR generally indicates better cardiovascular fitness
Recovery speed	0-6	How quickly heart rate returns to normal after exertion
Daily stamina	0-5	Energy and breath during routine physical tasks

Indicator	Score Range	Criteria
Upper body	0-7	Push-up capacity, pulling ability, grip and hang time
Lower body	0-7	Squat depth and reps, stair climbing, carrying capacity
Core stability	0-6	Plank hold time, posture maintenance, trunk control
Functional strength	0-5	Ability to handle everyday physical tasks with ease

Indicator	Score Range	Criteria
Lower body flexibility	0-7	Hamstring, hip, and ankle range of motion
Upper body mobility	0-7	Shoulder, thoracic spine, and chest mobility
Joint health	0-6	Absence of stiffness, restrictions, or pain with movement
Movement quality	0-5	Ability to perform basic movement patterns with full range

Indicator	Score Range	Criteria
Sleep quality	0-7	Duration, consistency, and restorative quality of sleep
Recovery capacity	0-7	Speed and completeness of recovery from physical activity
Energy levels	0-6	Sustained energy throughout the day
Body composition	0-5	Weight management and body composition relative to health

Score Range	Fitness Level	Interpretation
85-100	Advanced	Excellent fitness across all dimensions. Focus on sport-specific goals or performance optimization.
70-84	Intermediate	Good overall fitness with clear areas to strengthen. Ready for progressive training programs.
55-69	Developing	Foundation exists but notable gaps. A balanced program targeting weak areas will yield rapid improvement.
40-54	Beginner	Fitness base needs building across multiple areas. Start with fundamental movement and gradual progression.
Below 40	Starting Point	Significant opportunity for improvement. Begin with walking, basic mobility work, and bodyweight fundamentals.

Level	Male	Female
Below Average	<10	<5
Average	10-25	5-15
Above Average	25-40	15-30
Excellent	40+	30+

Level	Duration
Below Average	<30 seconds
Average	30-60 seconds
Above Average	60-120 seconds
Excellent	120+ seconds

Fitness Level Evaluator

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Fitness Level Evaluator

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Fitness Level Evaluator

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Fitness Level Evaluator

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Questions.

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About this skill.

Questions to Ask First

Health & Background

Cardiovascular Assessment

Strength Assessment

Flexibility & Mobility

Body Composition & Recovery

Assessment Framework

Dimension 1: Cardiovascular Endurance (0-25 points)

Dimension 2: Muscular Strength & Endurance (0-25 points)

Dimension 3: Flexibility & Mobility (0-25 points)

Dimension 4: Recovery & Lifestyle Factors (0-25 points)

Scoring Template

Results Interpretation

Reference Standards (General Population)

Recommendations Based on Scores

Priority 1: Address Any Dimension Below 12

Cardiovascular Priority (if below 15)

Strength Priority (if below 15)

Flexibility & Mobility Priority (if below 15)

Recovery Priority (if below 15)

Report Template

Delivery Guidelines

Process

Output Format

Edge Cases

Example