421 Final: MS/ME & Flexibility Protocol

Question 0

MS: 30-sec Chair Stand

Answer 0

Counting # of times within 30s subject can rise to a full stand from a seated position without pushing off

Question 1

MS: 1RM Procedure

Answer 1

• light warm-up
• 1 min rest, perform 3-5 reps @ 60-80% max
• attempt 1RM lift- if successful, repeat after 3 min with heavier load
• continue til failed attempt
• 1RM = weight last successfully lifted with proper form

Question 2

ME: Push-Up

Answer 2

• explain purpose and proper breathing
• M: feet position, back straight; W: modified knee, legs together, lower legs in contact with mat
• hands shoulder-width apart
• lower body until chin touches mat
• back straight at all times
• max # without rest = score
• stop when forcibly straining to maintain technique for 2 consecutive push-ups

Question 3

ME: Curl-Up

Answer 3

• explain purpose and proper breathing
• supine on mat, knees bent 90 deg
• arms at sides apwith tips touching tape, 2nd piece 10cm beyond 1st
• slide arms along floor as curling up and stop when touching 2nd piece of tape
• set metronome to 40bpm
• perform as many as possible without pausing until reach 75 or broken cadence

Question 4

Sit and Reach

Answer 4

• short warm-up
• Canadian: sit without shoes and soles of feet flat against flexometer at 26 cm
• YMCA: yardstick placed on floor with tape across it at 15cm, sit with yardstick btw legs, legs extended 10-12 in apart
• slowly reach forward with both hands- hold 2s
• keep hands parallel, don’t lead with one hand
• score = most distant point reached, best of 2