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YMCA Bench Press卧推测试评估工具

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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