Tests

Question 1

1rm bench procedure

Answer 1

Specific warm up of 5-10 reps with light to mod load

2 heavier warm up sts of 2-5 reps

Question 2

1rm bench pull procedure

Answer 2

one spotter, one recorder

• grab bar with pronated grip, wider than shoulder
• start lift from hang
• bar is pulled up toward to chet
• head has to remain in contact w bench
• valid rep is one in which bar touches bent
• feet off ground

Question 3

1rm back squat number of spotters

Answer 3

two spotters

Question 4

standing long jump protocol

Answer 4

2-3ft tape, toes just behind

• countermovement and then jump as far as possible
• place marker on most rear part of heal
• best of 3 trials is recored to nearest .5inch/1cm

Question 5

vert jump protocol

Answer 5

stand w dominant shoulder 6 inch from wall + reach as high as possible and mark

• lower arm and jump to make 2nd mark
• best of 3 trials

Question 6

how to perform margarita kalamen test and how to score it

Answer 6

athlete spins towards stairs from 20ft from base and then up stairs 3 steps at a time

-measured in power (wxh)/t

w- in newtons (kgx9.8)
h- Meters (inch.0254)- from 3rd to 9th step
tme= sec

Question 7

300 yard shuttle test protocol

Answer 7

one timer, 2 line judges

• pair athletes of similar bailout
• sprints to line 25 yards away and immediately sprints to first line. 6 total round trips

RECOVERY= 5mins

total score= avg of 2 tests

Question 8

partial curl up protocol

Answer 8

athlete in supine, knees at 90deg angle, arms at side, fingers touching 4in long masking tape

• set metronome to 40b/min and curl up to beat
• perfrom max possible (up to max of 75)

Question 9

ymca bench press protocol

Answer 9

one spotter/recorder

• set resistance at 80lbs for males, 35lbs for females
• 60 beats/min metranone, 30 reps/min

Question 10

yo yo intermittent recovery test procedure

Answer 10

20 m distance with a 5m buffer behind the start line
-must place one foot on/over the turning line
termination= when unable to maintain pace for 2 trials

Question 11

maximal aerobic speed test protocol

Answer 11

cones placed at 25m intervals around the running track

• speed set bw 8-12 km;hr and increased by 1km every 2 mins until they can’t maintain
• test terminated if athlete fails to reach the next cone on 2 consecutive occasions

VOS max calculated by 3.5 x MAS (last speed)

Question 12

T test protocol

Answer 12

Start at A
touch base of B right w right hand
shuttle to c, touch base w left hand
shuffle to D, tough base with right hand
shuffle to B, touch base with left hand
back peddle to start

-Best of 2 trials

Question 13

Hexagon test protocol

Answer 13

Athlete stands in centre and then makes 3 revolutions of hexagon and come back to centre each time

best time of 3 trials

Question 14

Pro agility test protocol

Answer 14

• 3 parallel line 5 yards apart
• one timer/recorder, one line judge

Athlete states centre line with 3 point stance

• sprnt to the left, then sprint to fare right then back to middle
• hand or foot contact needed

-best of 2 trials

Question 15

505 agility test

Answer 15

one timer recorder/ one line judge

-on auditory signal athlete sprint forward to 10m line, then turn and sprint 5 m to finish