Name: ________________________________
Date: _____________
1 Rep Max Testing 1. Review exercises online prior to testing day (links are embedded in this document). 2. Pick a weight that you think you can perform 6 - 10 repetitions (10 is max # of reps). 3. Use http://www.exrx.net/Calculators/OneRepMax.html to calculate your 1 RM. Muscle Group
Exercise
Weight
Biceps
Dumbbell Curl
Triceps
Cable Pushdown (rope)
Shoulders
Shoulder Press (barbell)
Chest
Bench Press
Back
Seated Back Row (Straight)
70% 1 RM
Reps
100% 1 RM
Aerobic Capacity - 1.5 Mile Run Test 1. Perform the 1.5 mile run test. At the completion of the run, record the time. 2. Use http://www.exrx.net/Calculators/OneAndHalf.html to calculate scores. Time
VO 2 Max
Population Average
Score
Rating
Aerobic Capacity - Rockport Walk Test 1. Materials: Heart rate monitors and timers. 2. Perform the Rockport Walking Test: After a warm up, subject walks a mile as briskly as possible. At completion of the mile, record time and heart rate. 3. Use http://www.exrx.net/Calculators/Rockport.html to calculate scores.
Time
•
Heart Rate
VO 2 Max
Population Average
Bar for the bench and squats typically weighs 45 lbs
Score
Rating
Name: ________________________________
Date: _____________
•
Mark down the exercise you did today if it was different from what I put so that you will be consistent on your next fitness test.
•
Remember we have to focus on safety which includes warming up, spotting, and re-racking weights.
•
Bring a timer for the VO2 max test.
•
Bring a heart rate monitor if you are doing the Rockport Walk Test.
Other VO2 max tests • •
http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.aspx http://www.brianmac.co.uk/vo2max.htm