1 / 19

Testing and Evaluation

Testing and Evaluation. Flexibility/Mobility. Overhead Squat T est Thomas Test Sit-and-Reach Test. Body Composition. Skinfold Measurements Bioimpedance. Anthropometry. Circumference measurements . Agility. T-Test Hexagon Test Pro Agility Test. Aerobic Capacity.

prema
Download Presentation

Testing and Evaluation

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Testing and Evaluation

  2. Flexibility/Mobility • Overhead Squat Test • Thomas Test • Sit-and-Reach Test

  3. Body Composition • Skinfold Measurements • Bioimpedance

  4. Anthropometry • Circumference measurements

  5. Agility • T-Test • Hexagon Test • Pro Agility Test

  6. Aerobic Capacity • 12 Minute Run (Coopers test)

  7. Maximum Muscular Strength (Low-Speed Strength) • 1RM Bench Press • 1RM Back Squat • 1RM Leg Press

  8. Local Muscular Endurance • Plank Test (for time) • Push-Up Test (for reps)

  9. 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

  10. 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.

  11. Competitive Power Lifter

  12. Bench Press – Good Form

  13. Bench Press – Starting Position • Starting Position: Athlete • Lie supine on bench in five point body contact position. • 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.

  14. Bench Press – Downward Movement • Downward Movement Phase: Spotter • Keep hands in the alternated grip position close to – but not touching – the bar. • 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

  15. Bench Press – Upward Movement • Athlete: • Push bar up until elbows are fully extended. • 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.

  16. Bench Press – Upward Movement • Upward Movement Phase: Spotter • Keep hands in the alternated grip position. • 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.

  17. 1RM Testing Protocol • Warm up with light resistance that easily allows 5 – 10 reps. • Provide 1 minute rest period • Estimate a warm-up load that will allow the athlete to complete 3 – 5 reps by adding • 10 to 20 pounds (or 5% - 10%) for upper body exercise • 30 – 40 pounds (or 10% - 20%) for lower body exercise • Provide 2 minute rest • Estimate a conservative, near-maximal load that will allow the client to complete 2 – 3 reps by adding • 10 to 20 pounds (or 5% - 10%) for upper body exercise • 30 – 40 pounds (or 10% - 20%) for lower body exercise • Provide a 2 – 4 minute rest • Make a load increase: • 10 to 20 pounds (or 5% - 10%) for upper body exercise • 30 – 40 pounds (or 10% - 20%) for lower body exercise • Instruct client to attempt a 1RM • If successful, provide 2 – 4 minute rest and go back to step 7 • If failed, provide 2 – 4 minute rest, then decrease load by subtracting • 5 to 10 pounds (or 2.5% - 5%) for upper body exercise • 30 – 40 pounds (or 5% - 10%) for lower body exercise

  18. Local Muscle Endurance • Plank: Have client hold a plank with correct form for time. • 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.

  19. Resources • NSCA Essentials of Strength Training and Conditioning, Third edition

More Related