W.I.T.S. -ASSESSMENTS - YMCA Bench Press Test (A required activity and skill!)

Proctor's checklist of YMCA Bench Press test: - Answer- 1) Properly explained assessment goals/purpose 2) Explained and selected proper fixed weight 3) Set cadence of 60 bpm 4) Demonstrated the assessment correctly 5) Explained proper breathing techniques 6) Explained assessment termination protocol 7) Provided practice time 7) Provided cues and feedback to client 8) Counted repetitions 9) Explained assessment results 1) Properly explain assessment goals/purpose - Answer- "The purpose of the test is to measure *upper body strength and endurance* 2) Explain and select proper fixed weight 3) Set cadence of 60 bpm 4) Demonstrate the assessment correctly - Answer- "You are going to work with a 35Ib(for women) or 80Ib(for men) barbell. I will demonstrate the proper form and how to do the reps. Begin by laying down on the bench with the bar touching your chest. Your grip will be shoulder width apart. The metronome is set to 60 bpm. You will raise the bar on the first beat until arms are fully extended with elbows in the up position. Then on the second beat you will lower the bar back to the original position touching your chest." 6) Explain assessment termination protocol 7) Provid practice time 7) Provide cues and feedback to client 8) Count repetitions - Answer- "As you go along I will count your reps. You will continue until you are unable to stay on beat with good form. Let's have you practice to make sure you have the correct form then we will get started. I will correct you along the way if you start to lose form but if you are unable to continue with good form then I'll have you stop." "You can also stop whenever you feel that you cannot do another rep" Explain assessment results - Answer- Ok.. you did (how ever many reps) that lets me know what your maximal strength and endurance is in order to create an effective strength training program to help you meet your goal of (whatever they said their goal is). Useful info: YMCA Bench Press Average Norms for number of reps completed for men: - Answer- Ages: 18-25: 24-28 reps 26-35: 21-24 reps 36-45: 18-21 reps 46-55: 12-14 reps 56-65: 9-11 reps over 65: 7-8 Useful info: YMCA Bench Press Average Norms for number of reps completed for women: - Answer- Ages: 16-25: 20-22 reps 26-35: 18-25 reps 36-45: 16-20 reps 46-55: 10-13 reps 56-65: 8-10 reps over 65: 5-7