WEBVTT

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Grip strength slash plate . Pinch

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candidate must place hands on the

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bumper plate . The hands cannot rest in

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the center hole of the bumper plate .

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Candidate may use chalk to maintain

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grip but cannot use any other aids to

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complete the test . When subject is

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ready to begin , he or she will pick up

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both plates at the same time . 1 £35

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plate per hand , the plate should not

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come into contact with any part of the

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body besides the hands , the score will

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start the time when the subject is

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standing upright with arms at his or

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her side with 1 £35 plate in each hand .

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The candidate will maintain a grip on

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both plates for 45 seconds . The

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candidate will stand still for the

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entirety of the test and may not drop

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the plates once they have been picked

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up . If the either plate touches the

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ground before the candidate reaches 45

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seconds . This is considered a failed

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attempt , bicep curl £45 metronome ,

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60 beats per minute starting position ,

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stand straight with feet in a neutral

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or in a tandem position . Grasp the

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easy curl bar with a neutral grip .

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Hands slightly wider than shoulders and

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palms facing up , elbows at your sides ,

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the bar resting on your thighs .

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First movement , bend at both elbows ,

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raising the barbell up towards

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shoulders , do not let your elbows move

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away from your sides . Second movement

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straighten at both elbows , lowering

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the barbell back to your thighs . One

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repetition equals an upward and

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downward movement . Repeat , bicep curl

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movement and cadence . 60 beats per

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minute to the limit of muscular

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endurance or second up , no rest , one

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second down , no rest . If

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movements are not continuously in

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cadence with the metronome for two or

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more repetitions , we will terminate

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the test . Goal of this event is to

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complete as many correct repetitions as

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possible without rest . There is no

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authorized rest position for this test .

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Barbell bench press five rep max . The

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barbell bench press consists of three

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phases , preparatory downward movement

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and upward movement , preparatory phase

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lie on the bench with your back . So

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your head is underneath the barbell ,

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place your feet on the floor , set a

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grip in a neutral , comfortable

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position on the barbell and remove

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Barbell from the rack . A lift from a

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spotter is allowed downward movement

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phase . Lower the Barbell in a

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controlled manner until it reaches your

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mid chest upward movement phase .

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Push the Barbell back up until your

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elbows are almost fully extended . Hips

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should not lift up from the bench and

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feet must remain on the floor back .

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Arching is allowed on each trial , you

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must attempt to accomplish five

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repetitions . If you feel you've

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reached your maximum , then no second

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trial is needed . Barbell deadlift ,

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five rep max . The Barbell deadlift

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consists of three phases , preparatory

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upward movement and downward movement ,

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preparatory phase , stand hip width

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apart , no sumo position in front of

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the Barbell and grasp with a

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comfortable grip over , over , under ,

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over , et cetera . Arms must be fully

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extended back , flat chest held up and

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out . Head in line with a spinal column

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or slightly hyper extended heels in

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contact with the floor and eyes focused

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straight ahead or slightly downward

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upward movement phase . Lift the bar by

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extending your hips and knees . Hips

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should not rise before your shoulders

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back , should remain flat . If your

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back flexes forward , we will terminate

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the attempt . Continue to extend the

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hips and knees until you are standing

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fully upright . There is a slight pause

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at the top of this movement downward

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movement phase , slowly lower the bar

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to the floor while maintaining a flat

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back position . Do not lean forward .

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Weight plates must touch the floor very

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briefly before beginning the next

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repetition . Touch and go . Do not set

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the weight down or rest between

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repetitions do not bounce the weights

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off the floor to begin the next

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repetition . On each trial , you must

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attempt to accomplish five repetitions .

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If you feel you've reached your maximum ,

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then no second trial is needed .

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Barbell back squat five rep max the

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Barbell back squat consists of three

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phases , preparatory downward movement

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and upward movement , preparatory phase

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set yourself underneath the barbell .

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So the barbell is resting comfortably

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on your upper back , not at the base of

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your neck , set your grip in a neutral ,

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comfortable position on the Barbell

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slowly lift the barbell off the rack ,

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move backward and line your feet in a

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neutral , comfortable position ,

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downward movement phase . Lower

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yourself in a controlled squatting

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manner until your hips reach 90 degrees

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or lower . 10 degrees above 90 is

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acceptable upward movement . Face ,

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raise yourself in a standing position .

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On each trial , you must attempt to

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accomplish five repetitions . If you

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feel you've reached your maximum , then

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no second trial is needed . Barbell

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incline , shoulder press five at max

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set the incline on a bench to range

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between 45 to 75 degrees . The incline

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of the bench should not be below 45

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degrees or above 75 degrees . The

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Barbell incline shoulder press consists

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of three phases , preparatory downward

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movement and upward movement ,

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preparatory phase . Sit yourself

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underneath the barbell on the incline

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bench , set your grip in a neutral ,

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comfortable position on the barbell .

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Remove Barbell from the rack . A lift

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from a spotter is allowed downward

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movement phase . Lower the Barbell in a

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controlled manner until it reaches the

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height of your nose . You may go lower

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all the way to your chest . Your head

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must remain still and may not reach up

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higher towards the Barbell to shorten

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this distance upward movement phase ,

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push the Barbell back up until your

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elbows are almost fully extended . Feet

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must remain on the floor and hips must

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remain on the bench on each trial . You

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must attempt to accomplish five

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repetitions . If you feel you've

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reached your maximum , then no second

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trial is needed . Barbell carry £95

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prior to start , you may lift the bar

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to familiarize yourself with the weight ,

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then return them to the start position

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on the ground , start position . You

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will stand with the Barbell on one side

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at the starting line . Once you've been

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instructed , you may lift up the bar

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and begin carrying it forward . Grip

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must be the same as a casket carry and

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Barbell must remain level the entire

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time . Barbell may not rest on your

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back forearm or on your hip . You

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must carry the Barbell as far as you

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can without losing form or until you

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reach the 100 yard marker . If you drop

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the Barbell , the test is terminated

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and your distance is measured . No

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running is permitted . Forearm plank

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lie face down with your forearms on the

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floor and your elbows directly beneath

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your shoulders , keep your feet flexed

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with the bottoms of your toes on the

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floor , rise up on your toes . So that

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only your forearms and toes touch the

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floor . Your body should hover a few

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inches off the floor in a straight line

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from shoulders to feet , draw your

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navel toward the spine and tighten your

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buttocks , look at the floor and keep

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your head in a neutral position and

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breathe . Normally , goal is to hold

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for as long as you can . You will be

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given one cue at the start to fix any

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four mistakes . After that , you will

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only be given one warning to fix your

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form . A second warning means the test

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will be terminated row ergometer , 500

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m , sit in the ergometer ready to start

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a single distance 500 m test , tighten

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foot straps securely or under your

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shoes . Aim of the test is to cover 500

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m in the shortest possible time .

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Ergometer must remain on the ground at

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all times . If it begins to bounce ,

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then you are pulling too hard time

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starts on your first pole . Ergometer

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model will track your time and distance .