Testing and Evaluation

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