Table of Contents | Category Listing for Personal Strength Information
How to Take Strength Tests In order to begin customizing your program, you will be asked to complete two primary strength tests. Depending on the program you have signed up for, you may be asked to take some or all of the following strength tests.
It is important that you provide accurate test results since all the weights for each exercise are derived from these tests. Only take those tests which are requested when you sign up for a program.
Upper Body
1. Perform a Bench Press (or one of the substitute exercises listed) using an amount of you weight cannot press more than 20 times. Be sure to include the weight of the barbell bar, which is generally 45 lbs., if you are using free weight plates. Additional information on bar weights is included below.
2. Record the exercise performed, weight and number of repetitions you were able to perform.
Lower Body
1. Perform a 45 degree Leg Press (or one of the substitute exercises listed) using an amount of weight you cannot press more than 20 times. Be sure to include the weight of the Leg Press sled, which is generally 45 lbs. (additional information on sled weights is included below).
2. Record the exercise performed, weight and number of repetitions you were able to perform.
Abdominal Test
1. Perform as many crunches as you can in 75 seconds.
Explosive Test
1. Perform a Dead Lift (or one of the substitute exercises listed) using an amount of weight you cannot lift more than 20 times. Be sure to include the weight of the bar, which is generally 45 lbs.
2. Record the exercise performed, weight and number of repetitions you were able to perform.
Aerobic Test
1. Perform the Rockport Aerobic Test: Walk 1.0 miles on a track or even ground.
2. Record the time it took you, and your heart rate at completion.
Following are the weights of the most common barbell bars and leg machine sleds.
7 foot Olympic Bar 45 lbs.
6 foot Olympic Bar 35 lbs.
5 foot Olympic Bar 25 lbs.
Easy Curl Bar 20 lbs.
45 degree Leg Press Sled 45 lbs.
Hack Squat Sled 45 lbs.
These strength tests are designed to determine the amount of weight you will be using for each exercise contained in your Fitrex.com Program. The strength tests are based on the "1 Rep-Max" theory. |
