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    YMCA Bench Press卧推测试评估工具
    51fitness.net / 2016-05-25

    YMCA Bench Press卧推测试评估

       

    Sex性别

    Age年龄

    Repetitions动作重复次数

    Population Average人口平均水平

    Score得分

    Rating评级

     

     

     

     

    Instructions说明

    在左栏中输入信息,选择合适的选项,然后点击 "Calculate计算"。评估18到70岁人群的肌肉力量和肌肉耐力。男性和女性1RM卧推比值为r=0.87。
    Enter information in left column; select appropriate menu. Click "Calculate". Evaluates muscular strength / endurance for ages 18-70 years. Correlation to the 1RM bench press in men and women (r = 0.87).

    Kim P, Mayhew J, Peterson FA (2002), Modified YMCA Bench Press Test as a Predictor of 1 Repetition Maximum Bench Press Strength. Journal of Strength and Conditioning Research, 16(3), 440-445.

    Equipment器材

    • 杠铃Barbell
      • 男性:80磅(36公斤)Men: 80 lbs (36 kg)
      • 女性:35磅(16公斤)Women: 35 lbs (16 kg)
    • 杠铃推举平凳Bench
    • 节拍器(每分钟60点)Metronome (set at 60 bpm)

    Procedure步骤

    • 打开节拍器Start metronome
    • 受测者仰卧于推举平凳Subject lies supine on bench
      • 膝关节弯曲,双脚落地Knees bent flat on floor
    • 受测者手握杠铃Hand barbell to subject
    • 受测者与肩宽握住杠铃杆Subject grips bar (overhand) shoulder width
    • 受测者按照节拍进行卧推Subject benches with pace of metronome
      • 受测者向上推举杠铃Subject pressed bar upward
        • 至手臂完全伸展arm is fully extended
      • 杠铃回到受测者胸部位置Subject returns bar to chest
    • 鼓励受测者有规律的呼吸,在动作过程中不要憋气Encourage subject to breath regularly and not strain during test
    • 当受测者不能跟上节拍的时候停止测试Stop test when subject no longer can keep pace of metronome
      • 和节拍微小的偏差可以忽略A little faster or a little slower rhythm is acceptable
    • 记录成功动作的次数Record successful number of repetitions

    YMCA of the USA (2000), YMCA Fitness Testing and Assessment Manual, 4th Edition.

     

     

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