• One pull up bar
• One set of height adjustable pull up straps
• A wall mounted tape measure that extends approximately eight feet high.
Step 1: Using the tape, measure and record the level (the inch) where the participant’s CHIN touches. That will be the low point so let’s designate that point L.
Step 2: Ask the participant to reach into the air as high as possible, measure and record the level (the inch) at which their FINGER TIPS touch the tape. That will be the high point so let’s designate that point H.
Step 3: Lower the height adjustable straps/grips down to a level where the participant can EASILY do ONE LEG ASSISTED PULL UP (jumping and pulling at the same time) and hold it for a one count before letting themselves back down to the ground. Presuming that was very easy, gradually raise the grips higher and higher (in small increments) while asking the participant to do one more leg assisted pull up at each stop. Eventually this becomes challenging. When you find a level where the participant can still do one good leg assisted pull up but can go no higher, refer to the tape measure and record the level (the inch) of the grips. That will be the middle point so let’s designate that point M.
Step 4: With these measurements in hand, perform the following 3 calculations.
• Subtract L (the low point) from H (the high point) in order to get X (H – L = X)
• Subtract L (low point) from M (middle point) in order to get Y (M – L = Y)
• Divide X into Y in order to get an individual’s FORE Score (X/Y = FORE Score)
Example # 1
Presuming participant # 1 is unable to do any conventional pull ups, calculate the difference between their H and L which gives you X. Let’s say X is 24 inches. Next, calculate the difference between their M and L which gives you Y. Let’s say that Y is 12 inches.
With these two figures in hand, divide the participant’s Y by their X (12/24) and you’ll find their FORE Score is 50%. That means participant # 1 is half way to being able to perform conventional pull ups – at which point they’re naturally immunized against obesity. (If the difference was 18” instead of 12” their FORE is 75%. If it was 6” the FORE is 25%, etc.).
Example # 2
In the process of completing Step 3, you’ll occasionally find participants who are strong and light enough to perform at least one conventional, unassisted pull up. When this occurs (X and Y are the same) their FORE Score is 100%. If they can do more than one, 5 pull ups = 500%, 10 pull ups = 1000%, etc. And with a FORE Score more is always better.)
The Relationship Between BMI and FORE
At this point the question becomes, why use two measurements instead of just one? The answer is that BMI and FORE have different strengths that actually compliment one another. BMI’s greatest strengths include the fact that it’s a universally accepted, non-invasive metric, and it’s inexpensive/cost effective on the front end. On the other hand, FORE’s greatest strength is that it accurately reflects changes in body fat and muscle mass – which BMI does not. FORE is equally non-invasive and inexpensive/cost effective on the front AND THE BACK END.
Why Combine BMI and FORE?
The virtue of combining these two metrics is that if/when a participant’s FORE Score reaches at least 100% the odds of them being obese are microscopically small. Without combining both measurements this meaningful and motivating conclusion cannot be reached. Thus by using both, you’ll have a vastly more accurate and complete picture of the client’s obesity level than you’d have if you used only one.