Free Evaluations

Muscular Endurance

To obtain your best body it’s important that you assess your strengths and weaknesses. Too often we tend to neglect things we are not good or strong at and focus more on the areas that seem to be superior.

The following are a series of tests you can use to assess yourself. Regardless of how advanced or novice you perceive yourself at, I am willing to bet that you will learn a great deal about where your body actually is by performing these tests.

How do your results match up?

Email me your results from each test along with your specific goals and I’ll send you a personalized evaluation on your current situation as well as how to improve any weak areas moving forward. joe@carabasetraining.com

Muscular Strength

1. Push-up test

·Set a timer for 60 seconds

·Women: Assume a push-up position (Palms flat against the floor, arms shoulder width apart) with your knees slightly below your hips, pressed against a mat on the floor

·Men: Assume a push-up position, on your toes. Make sure not to sink hips or kick your butt up in the air.

·Flex (bend) your elbows until your chest is about 3 inches away from the floor and press yourself back up

·Record how many reps you performed and the amount of time you lasted


2. Squat Test

·Set a timer for 60 seconds

·Stand upright with your arms extended straight out in front of you

·Keeping your heels flat on the floor, sink your hips back as if you were sitting in a chair then extend your knees back up

·Record how many reps you performed and the amount of time you lasted


Core Strength

1. Plank

·Set a timer for 60 seconds

·Lie Prone (stomach down) resting on just your forearms and toes. Keep your body straight; be careful not to sink at the hips and/or hold your butt in the air.

·Stabilize your body up for as long as you can. Record how long you lasted for


2. Side Plank:

·Set a timer for 60 seconds

·Lie on your right forearm with your legs and hips straight – off the ground.

·Hold your body up on your right forearm for as long as you can. Record how long you lasted for then switch sides.


3. Hip Extensions:

·Set a timer for 60 seconds

·Lie Prone on a mat (stomach down)

·Cross your arms over your chest

·Slowly lift your chest and shoulders off the ground - extending at the spine. Perform each rep slow and under control.

·Record whether you were able to perform the extension for the entire 60 seconds or how long you could perform the extension for


Balance

1. Single Leg Balance:

·Set a timer for 60 seconds

·Standing tall with an upright posture next to a stable object, lift your right foot off the ground and balance on your left foot.

·Record how long you could balance on your left foot for then switch feet


Flexibility

1. Sit and Reach:

·Warm up properly. Warm-up activities include fast walking, jogging in place, or cycling on a stationery bicycle. Adding extra arm movements to these activities, like pumping your arms, will warm up your upper body.

·Sit on the floor with the yardstick between your legs, your feet 10 to 12 inches apart, and your heels even with the tape at the 15-inch mark.

·Place one hand over the other. The tips of your two middle fingers should be on top of one another.

·Slowly stretch forward without bouncing or jerking and slide your fingertips along the yardstick as far as possible. The greater your reach, the higher your score will be.

·Perform the test three times.


Cardio-Respiratory

1. 3 Minute Step test:

 ·Find your resting Heart Rate by counting your beats per minute for 60 seconds. Write that number down.

·Using a 12 inch step or stair, time yourself stepping up and down off the step, alternating feet each time. Step at a moderate pace - “step step down down.”

·After the three minutes, find your post activity heart rate and record that number.

I look forward to hearing from you!