Free Downloads

Here are all the files that are available to subscribers to the Topend Sports newsletter. Click on the links to find out more about each resource. To access these files, you need to be a subscriber to the Topend Sports Newsletter. Click HERE to subscribe, and you will be directed to the download page. If you are already a subscriber, you will find a link to the download page at the base of each newsletter. Any questions, please contact me.

fitness essentialsFitness Testing Guide — a free ebook that is great resource for athletes, coaches, teachers, parents, personal trainers and exercise physiologists, anyone who needs to evaluate their own or someone else's fitness level, or to gain a greater understanding of tests that they have performed. More about the guide.

Beep Test Audio — beep test audio file with a male voice reading out the levels, in the mp3 format. More about the beep test file.

fitness testing recording sheetFitness Testing Documents — a free to download blank standard fitness test results recording sheet for writing down fitness testing conditions and results. There is also an information sheet, Preparation for Fitness Testing, with information about what to do and what not to do in the days before testing.

RPE Scale or Borg Scale — a common method for subjectively determining exercise intensity levels - a measure of how hard you feel your body is working. It is commonly used in some research studies, but may also be used in training programs to describe the intensity of training sessions. Read about the two versions available, one has a scale from 1-10, the other scale is from 6-20.

fitness essentials100 Fitness Tips — a free 20-page ebook which covers 100 fitness tips on a wide range of health and fitness topics, for athletes of all levels. More about the fitness tips ebook.

health auditHealth Audit — There are many healthy eating guidelines that have been published. We have incorporated one of these into an easy to follow checklist, called 'the Health Audit', which is available for free. The information in this document are some general guidelines for healthy eating. If you can get close to this on a regular basis you are well on your way to living a healthy lifestyle. More about the health audit.

fat calcFat Calculator — a very useful and easy to use software program (Windows only), designed for health professionals, researchers and students for easy recording and calculation of body fat percent. More about the fat calculator.

food diary 1Food Dairy — there is a Daily Food Diary to be used document your daily food intake. You can also download the 3-Day Food Diary which can be used for a more comprehensive analysis of your diet. More about the food diaries.

BodyByte — a free software program for your computer to organize and manage all your information associated with training, fitness and nutrition. More about the BodyByte program.food diary 2

Training Diary — a free pdf download to record what you did each day and how you felt. More about the training diary.

Informed Consent Form for Research Subjects — If you are conducting a research study, it is often necessary to get the informed consent of the participants, so they freely give their approval to participate in the study. We have an example and editable form you can download. More about the research consent form.

car cricketCar Cricket Score Sheet — a fun way to keep the kids occupied on a long car trip. Runs are based on the color of the cars you pass, with a red car getting you out.┬áMore about the car cricket scoresheet.

max workoutsMax Workouts — a 15 page report discusses some of the popular myths in weight loss and fitness training. More about the myths ebook.

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