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SPS 311 PHYSICAL CONDITIONING\
Mohd Fadzil b. Hj Kamarudin
UiTM
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INTRODUCTION
Important use of tests & measurements
is to make training decisions that can
help athletes achieve their goals &
maximize their potential.
Reasons for testing to help athletes &
coaches assess athletic talent & identifyphysical abilities
& areas in need of
improvement.
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Common types of testing &
measuments Maximum Muscular Strength (low-
speed strength)y 1 RM bench press
y 1 RM back squat
Anaerobic/Maximum Muscular Power(high-speed strength)y Vertical
jump
y Margaria-Kalamen test
Local Muscular Endurancey Sit-up
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Common types of testing &
measuments` Aerobic capacity
2.4 km run
` Agility T-test
Hexagon test` Speed
40-yd sprint
` Flexibility Sit-and-reach test
` Body composition Skinfold measurements
` Anthropometry Girth measurements
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1RM Bench Press
` Equipment Olympic barbell with weight plate
Bench press bench with integral bar rack ofadjustable height
` Procedure Use proper technique for the flat bench press.
Tester stand at the head of the bench to helpraising the bar on
a failed attempt & place the bar
back on the rack. 5-10 repetitions warm-up with a
light-to-moderate
load.
Cont
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1RM Bench Press
Procedure
yAt least 2 heavier warm-up sets of2-5
repetitions.
y Desirable to measure the 1RM within five
attempts after the warm-up
y 1 to 1.5 X bodyweight to estimate maximum
load for 1RM bench press (upper body)
Cont
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1Rm Back Squat
Equipmenty Olympic barbell with weight plate
y Squat rack with adjustable spotting bars to
support the weight bar should the athlete beunable to rise.
y A flat & solid surface to stand on
Procedurey Use proper technique for the back squat.
y Warm-up sets are performed & load incrementsare selected
similar to the 1RM bench presstest.
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Push-up test
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Push-up test
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Body Composition (skinfold
measurment)
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Body Composition (skinfold
measurment)
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Body Composition (skinfold
measurment)Nomogram for the
determination of percentage
of body fat for the sum of the
chest, abdomen, & thigh
skinfolds of males fifteen year
of age & above and for thesum of the triceps, thigh,
&
illiac crest skinfolds of females
fifteen years of age & above
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Body Composition (skinfold
measurment)
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Body Composition (Body Mass
Index)Nomogram for determine BMI. B.T.
Burton & W.R. Forster, Health
Implications of Obesity. An NIH
Consensus Development
Conference, Journal of the Dietetic
Association, 85 (1985): pages
1117-21
