Skills Test
(Please show this to your instructor when completed to get goal approved.)
Name: ______________________________________________
Beginning Date: __________ End Date: _____________
Body Weight: (Optional) _______ ________Body Fat: (Optional) _______ ________
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Measurements:
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Beginning Date
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End Date
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Bicep - Measure a flexed bicep, right side, only if your goal is to increase muscle mass; otherwsie measure halfway between the shoulder and elbow joint. |
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| Waist - Measure the narrowest part. | ||
| Hips - Measure the widest part | ||
| Thigh - Right side only. Measure halfway between the knee and hip joint | ||
| Calf - Right side only. Mesaure the widest part | ||
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Other Tests:
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| Step Test - Go up and down on a step to a beat of 96bpm.. After three minutes, take your heart rate for one minue and write that number down. See worksheet 8 for more detail. | ||
| Abdominal Test: - Either using the blue mats in the gym, with the red tape up, or marking a three inch reach for yourself, lay down and see how many crunches you can do in one minute going from the top of one tape to the next tape three inches down. | ||
| Pushup Test: - Starting with head and chest on the floor, hands a little wider than shoulder width apart, push yourself up, fully extending arms and then back again without letting hips touch floor. Each time you come back down you must touch your head to the floor.See how many of these you can do consecutively. | ||
| Flexibility Test: - Please have your Instructor show you how to use the flexometer in the gym and consult worksheet #11. | ||
Goal: Create a S.M.A.R.T. Goal (Specific, Measurable, Accessible, Realistic, Time-Sensitive)