AOC #3

Question 1

Hand grip dynamometry

Answer 1

Shoulder adducted, elbow at 90 degrees with a neutral grip and slight wrist extension

Perform three trials each one having a single smooth maximal contraction with 1 min rest in between. Use best score

Question 2

Standing long jump

Answer 2

Both feet on taped line

• no practice
• tell them to swing arms backwards and propel themselves as far horizontally as possible
• the client must stick the landing
• measure starting line to back of heel of the foot closest to line
• best of three trials

Question 3

Pro agility test

Answer 3

• three cones 5m apart each
• client gets in a 3 point position feet shoulder width apart and hand on starting line
• 3 trials
  3-2-1-GO
• client goes left to touch line with lead foot and hand then cross to other side to again touch with lead foot and hand then accelerate passed finish line

Question 4

T-test

Answer 4

One baseline cone, next one ten yards in front then two cones each 5 yards from middle cone

• 3-2-1-GO
• client sprints forward touching base of middle cone
• then shuffles left touching base of cone then shuffles all the way right touching base of cone
• Client then shuffles back to middle touching the base and backtracks to starting cone

Question 5

Hexagon test

Answer 5

Agility speed and balance

• 24 inch long sides
• each angle 120 degrees
• ready GO (use timer)
• jump in and out of circle without touching tape
• client completes 3 revolutions
• clockwise and counterclockwise trial

Question 6

300 yard shuttle

Answer 6

• cones placed 25 yards from each other
• 3-2-1-GO
• client runs done to cone touches with foot then comes back = 1
• repeat six times for total of 300 yards
• two trials, average them, and rest five min between trials

Question 7

5-0-5

Answer 7

Starting cone, then one cone 10 yards away, then one cone 5 yards from the middle cone

• 3-2-1-Go
• client accelerates to third cone then turns quickly to cross the middle/finish cone
• do right side and left side turns
• 3 trials with 2-3 min rest in between

Question 8

20 yard dash

Answer 8

2 cones start at first cone with 3 point stance

• other cone 60 feet away 20 yards
• 3-2-1-GO
• sprint to second cone maximally stop timer when they cross
• two trials

Question 9

60 yard shuttle

Answer 9

Starting line 3 point stance

• 5 yards and back
• 10 yards and back
• 15 yards and back
• touch line with hand and lead foot

Question 10

L-drill

Answer 10

• starting cone 5 yards vertical then horizontal 5 yards for third cone
• client starts at first cone in a three point stance
• 3-2-1-GO
• client run touches line of first cone with right hand goes back to touch line of starting cone then goes and circles around cone 2 to then crossover and around cone 3 to then sprint around the middle cone and back