Testing and Evaluation. Flexibility/Mobility Overhead Squat Test
Body Composition Skinfold Measurements Bioimpedance
Flexibility/Mobility Overhead Squat Test Thomas Test Sit-and-Reach Test
Anthropometry Circumference measurements
Agility T-Test Hexagon Test Pro Agility Test
Aerobic Capacity 12 Minute Run (Coopers test)
Maximum Muscular Strength (Low- Speed Strength) 1RM Bench Press 1RM Back Squat 1RM Leg Press
Local Muscular Endurance Plank Test (for time) Push-Up Test (for reps)
Today: Strength Testing Maximum Muscular Strength (Low-Speed Strength) – 1RM Bench – 1RM Leg Press Maximum Muscular Power (High-Speed Strength) – Standing Long Jump (if space is available) Local Muscular Endurance – Push-Up – Plank – Wall-Sit
Bench Press – Five Point Contact Position (NSCA) Five points of contact: – Head – Shoulders – Butt (glutes/hips) – Left foot – Right foot Lower back – Arched, but not hyperextended like competitive power lifters.
– Eyes are below the racked bar. – Grasp bar with closed, pronated grip slightly wider than shoulder width. – Signal to spotter to assist moving bar off supports Starting Position: Spotter – Stand erect close to head of the bench. – Place feet shoulder width apart, slightly flexed. – Grasp bar with closed, alternated grip. – Assist moving bar from supports on the athlete’s signal. – Guide bar over athlete’s chest. – Release bar smoothly..
– Slightly flex knees, hips and torso and keep back flat while following the bar. Downward Movement Phase: Athlete – Lower bar to touch chest at approximately nipple level (or up to two inches above chest). – Keep wrists stiff and the forearms perpendicular to the floor and parallel to each other. – Maintain the five-point body contact position.
– Keep wrists stiff and forearms perpendicular to the floor and parallel to each other. – Maintain five point contact position. – Do not arch back or raise chest to meet the bar. – At the end of set, signal for spotter assistance in racking the bar. – Keep a strong grip until the bar is racked..
– Slightly extend knees, hips, torso and keep back flat when following the bar. – At the athlete’s signal, grasp the bar with an alternated grip inside the athlete’s hands. – Guide bar back onto supports. – Keep grip on the bar until it’s racked..
2.Provide 1 minute rest period 3.Estimate a warm-up load that will allow the athlete to complete 3 – 5 reps by adding 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 4.Provide 2 minute rest 5.Estimate a conservative, near-maximal load that will allow the client to complete 2 – 3 reps by adding 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 6.Provide a 2 – 4 minute rest 7.Make a load increase: 1.10 to 20 pounds (or 5% - 10%) for upper body exercise 2.30 – 40 pounds (or 10% - 20%) for lower body exercise 8.Instruct client to attempt a 1RM 9.If successful, provide 2 – 4 minute rest and go back to step 7 10.If failed, provide 2 – 4 minute rest, then decrease load by subtracting 1.5 to 10 pounds (or 2.5% - 5%) for upper body exercise 2.30 – 40 pounds (or 5% - 10%) for lower body exercise.
Push-up: Have client perform as many push ups as they can with correct form. Wall-Sit: Have client squat against the wall, without bracing themselves with hands, legs at a 90 degree angle, for time..
Resources NSCA Essentials of Strength Training and Conditioning, Third edition
One of the personal trainer's most important responsibilities to clients is to instruct and manage their exercise technique to ensure maximum benefit. - ppt download
Administration, Scoring, and Interpretation of Selected Tests - ppt video online download
Resistance Training and Spotting Techniques - ppt download
Sports Medicine 15 UNIT IV: FITNESS TESTING AND EVALUATION Part III – Health and Fitness Field Tests By Tannis Crane & Andrew Morgan BPE/BEd. - ppt download
RESISTANCE TRAINING AND SPOTTING TECHNIQUES - ppt video online download
Muscles By: Megan Kuyers. Brachioradialis Located in the upper, outer forearm Flexes the forearm at the elbow Helps grasp items. - ppt download
Testing and Evaluation. Flexibility/Mobility Overhead Squat Test Thomas Test Sit-and-Reach Test. - ppt download
Testing and Evaluation. Flexibility/Mobility Overhead Squat Test Thomas Test Sit-and-Reach Test. - ppt download
Sports Medicine 15 UNIT IV: FITNESS TESTING AND EVALUATION Part III – Health and Fitness Field Tests By Tannis Crane & Andrew Morgan BPE/BEd. - ppt download