Testing, by Gary Newman
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Strength Testing

Take 5-7 days to complete all testing. warming up accordingly for each maximal test, and perform no more than one maximal test per half day (i.e. am- push up test, pm-12 minute run test). Appropriate warm uos include jumping jacks, jump rope, short swim, stretching, and/or cycling.

1. Push Up Test Evaluates upper body muscular endurance for adults. Subject performs as many repetitions as possible without pausing. Subject should be encouraged to perform one or two trial repetitions before test. Elbows fully extended Male subject (See animation) forefoot or toes on floor legs, hips, and back straight tester places upright fist below chest of male subject contact with testers fist

2. Bench Press Test
Equipment
Barbell
Men: 80 lbs (36 kg)
Women: 35 lbs (16 kg)
Bench
Procedure
Start metronome
Subject lies supine on bench
Knees bent flat on floor
Hand barbell to subject
Subject grips bar (overhand) shoulder width
Subject benches with pace of metronome
Subject pressed bar upward
arm is fully extended
Subject returns bar to chest
Encourage subject to breath regularly and not strain during test
Stop test when subject no longer can keep pace of metronome
A little faster or a little slower rhythm is acceptable
Record successful number of repetitions

3. Sit Up Test
Evaluates abdominal and hip flexor muscular endurance.
Subject performs as many bent knee sit-ups as possible within 60 seconds. Subject can rest between reps if unable to sit-up continuously. Subject should be encouraged to perform one or two trial repetitions before test. See animation.
feet anchored by partner or apparatus
knees bent 90°
hands clasped behind neck
elbows travel beyond or make contact with knees
back of shoulders must return to floor
Test results may be invalidated if form is altered.
Evaluates abdominal and hip flexor endurance for adults.
 

Athletic Testing

The vertical jump test involves measuring the difference between the standing reach and the height reached at the peak of a vertical jump.
  • Stand with side toward wall and reach up as high as possible keeping the feet flat on the ground. Record or mark standing reach.
  • Standing slightly away from the wall. Jump up as high as possible using both arms and legs to assist in projecting the body upwards. Touch the wall at the highest point of the jump.
  • Calculate the "net height" by subtracting the standing reach height from the jump height. The best of three attempts is recorded.

Recommendations

  • Mount vertical jump measuring tape to wall or use vertical jump apparatus.
  • Put chalk (or water) on finger tips

 

Sprint Testing:
 
Sprint 5-60m, and record your results in seconds. Ideally run 5m, then, 10m, then, 15m, then 20m, and so through to 40/45m.

12 Minute Run Test:
 
After a warm up, the subject runs as fast a possible for 12 minutes. Tester records distance covered (miles, yards, kilometers, meters). Evaluates cardiovascular fitness for adults.

Flexibility Testing:
 
Evaluate hamstrings and lower back flexibility for adults.

After a brief warmup the subject sits on floor with shoes off. Subject places bottom of feet (10 to 12 inches apart) against side of box (approximately 12" or 30 cm high) with knees straight. Tester places measuring stick on box parallel to subjects legs; 15" or 38 cm at edge of box closest to subject and end of measuring stick ("0") toward subject. Subject places hand over hand and reaches as far as possible over measuring stick without bending knees. Best of three tries is recorded.

Power Testing:
 
Stair Jump, and/or broad triple jump
 
Stand with both feet on ground at the bottom of a stair case, and jump two footed to the highest step you can land on with both feet, and record how many stairs you cleared and how long it took you to clear i.e. 8 stairs in 1.7 seconds. For safety have a spot at bottom of stairs and/or make sure their is a secured hand rail you can hold onto in case you loose your balance. To perform the above test as a braod triple jump, simply jump horizontally across a flat surface (perform the hop skip, jump from two foot take off), land and record distance and time to cover distance i.e. 10 feet 3 inches in 3.7 seconds.

Email,
 
Height
Weight
Age
Results
 
To:garyantonio@msn.com,
 
I will email you the results, and you and your father can decide if you wish to proceed with a program, or take your results to a gym and have a personal trainer of your choice design a program. You can also request to take a retest (up to 3 retest are allowed, then results are final).
 
Good Luck,
 
and remember to warm up atleast 12 minutes before each and every activity, in addittion to warm up take another 3-6 minutes or 2-3 warm up sets of maximal lift exercise i.e. Push up test, you may perform 3 sets of 3-10 push ups to warm up your techniuqe, but do not over due any warm up as you will tire yourself before maximal lift.

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