AIM RM stands for repetition maximum, therefore 1RM means the maximum weight that can be lifted only once. This test will measure the muscular strength of the lower body in one maximum effort. Equipment Leg press machine Procedure The participant completes a thorough warm-up. For the first lift they need to choose a weight that […]
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AIM RM stands for repetition maximum, therefore 1RM means the maximum weight that can be lifted only once. This test will measure the muscular strength of the upper body in one maximum effort. Equipment Bench press Procedure The participant completes a thorough warm-up. For example sets of 5 – 10 repetitions using a light weight.
AIM To measure the muscular strength of the arms Equipment A dynamometer Procedure The participant holds the dynamometer in the hand to be tested, with the arm at right angles and the elbow by the side of the body When ready, the participant squeezes the dynamometer with maximum effort for about 5 seconds View Norms
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OUTLINE Fat located inside the abdominal wall contributes more to the risk of cardiovascular disease and diabetes than does fat located in other areas. Therefore it is a great health risk to carry excess fat around the abdomen. Equipment Measuring tape Procedure Using a tape measure record the circumference of the waist at approximately
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OUTLINE Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Equipment Devices designed to measure weight and height (e.g. measuring tape/scales) Procedure Take shoes and any heavy clothing off Stand on scales and record weight in Kilograms Measure height in metres Utilise
AIM To measure static flexibility Equipment Tape measure, 2 x metre rulers Procedure Measure the length of the participants arm from their acromial process (edge of shoulder) to their fingertips. This is known as your arm length Have the participant lie on the floor with their arms fully extended overhead Have them grasp one ruler
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AIM The trunk rotation test is a measure of dynamic flexibility that measures range of motion of the hips and shoulders Equipment Chalk and a solid wall Procedure Mark a vertical line on the wall with chalk. Have the participant stand with their back to the wall directly in front of the line. Have them
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AIM To measure static flexibility of the hamstring muscles Equipment A sit and reach box (preferred) or a box and ruler Procedure The participant performs a thorough warmup and dynamic stretching Have participants remove their shoes and sit on the floor with head back and hips at 90 degree angle from the hip joint Have
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Technique Men should use the standard “military style” pushup position with only the hands and the toes touching the floor in the starting position. Women have the additional option of using the “bent knee” position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Lower
AIM Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. How many sit-ups can you do in 1 minute? Count how many you can do in one minute and then check the chart below for your
AIM To measure the muscular endurance of the leg muscles Equipment A chair (ensure that the participants knee’s bend at right angles when they are sitting in the chair) Procedure A chair (ensure that the participants knee’s bend at right angles when they are sitting in the chair) When ready the participant sits down until
AIM The aim of the pullups test is to assess the muscular endurance of the arms and shoulder muscles Equipment A horizontal pull-up bar set at a height so that the participant’s feet do no touch the ground when they hang with their arms extended Procedure The participant hangs from the bar with their arms
