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 Reps 70%1 RM

100% 1 RM

Biceps Dumbbell Curl

Triceps Cable Pushdown (rope)

Shoulders Shoulder Press (barbell)

Chest Bench Press

Back Seated Back Row (Straight)

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 MaxPopulation

AverageScore 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 MaxPopulation

AverageScore Rating

Name: ________________________________ Date: _____________

Bar for the bench and squats typically weighs 45 lbs

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