NASM Chapter 6 Continued.
We are almost done with chapter 6. Just a couple more client performance assessments.
What get?s measured gets, improved. Don?t want to change? Don?t write anything down. (Big Ups to those people who keep a journal. That practice will change your life for the better)
The military. I haven?t served but they certainly get you disciplined and fit. How do they do that? Why you asking questions! Private! drop and give me twenty!
The Push Up Test.
The client has 60 seconds to achieve the highest number of reps they can. However if posture is compromised such as arches lower back, extends cervical spine, pretty much anything that is not a straight back those reps don?t count.
Elbows are to the sides of the body, and that back is rigid. NICE
Now if your client can do more advanced push ups such as this:
But make sure you use the same assessment exercise next time you do it.
The Davies Test:
This is designed to measure upper extremity agility and stabilization. If your client has any shoulder injuries, or lacks shoulder stability do not have them do this assessment.
Like the push up test it starts in the front leaning rest position. Measure a span of 36 inches and have the client place their hands on those measurements.
Then the client has to perform 3- 15 second trials moving one hand to the other hand. Count the number or repetitions.
Starting position
Exercise Position.
Remember this assessment should be used on clients who are shoulder injury free.
Shark Skill Test
It is designed to assess lower extremity agility and neuromuscular control.
Alot of hoping involved with the Shark Skill Test. So only people who have advanced passed the single leg squat test proficiently should do it.
How much you Bench BRO?
We?ve all heard it asked.
Why do we ask though?
Because the bench press is an assessment of upper extremity strength, and one rep max sounds very impressive.
This assessment like the shark skill test is advanced. If maintaining proper push up form during the assessment is challenging definitely do not start with a bench press assessment for the client.
Movement of the bench press
- Instruct the client to warm up with 8 to 10 reps. Light weight.
- Rest for one minute after warm up set is completed.
- Add 10 to 20 lbs (5?10% of initial load) perform 3 to 5 reps.
- Take a 2 minute rest.
- Repeat steps 3 and 4 until the client achieves failure between 2 and 10 repetitions (3 to 5 reps for higher accuracy.)
- Use a one rep maximum estimation chart/app and start there.
The video is a little long but full of great tips on how to execute a proper bench press.
Lastly
The Lower Extremity Strength Assessment: SQUAT
You wanna get Hot? You got to squat.
I did these wrong for a number of years I wasn?t thinking about the exercises. Didn?t care about form. I am so lucky I did not injure myself.
Remember how we talked about motor learning and memory? What the above video emphasizes is activating the motor learning. The more you play guitar the better you will be. Much like the more you squat the better your squat will be.
Figuring out your 1 rep max squat, is similar to the bench press. The only exception is you want to increase 10?20 percent of the initial load. Instead of the bench which was only 5?10% of the initial load.
- Instruct the client to warm up with 8 to 10 reps. Light weight.
- Rest for one minute after warm up set is completed.
- Add 30 to 40 lbs (10?20% of initial load) perform 3 to 5 reps.
- Take a 2 minute rest.
- Repeat steps 3 and 4 until the client achieves failure between 2 and 10 repetitions (3 to 5 reps for higher accuracy.)
- Use a one rep maximum estimation chart/app and start there.
Your legs are monsters! Just got to train them right. Speaking of training them right check this out. I know the video is long. But it is full of actionable, safe, information that will help you and your entire body.
And that is for chapter 6
Thank you for reading
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Work Passionately
See things In new Perspectives
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