Endurance Of Curl-Up

This exercise is done with a barbell and a incline bench (“Exercises”). The way to do this exercise is to lie down faced up on an incline bench. The exerciser grips the bar with a medium-width grip and lifts the bar off of the rack (“Exercises”). the exerciser then holds the bar straight over his or her head, and keeps the arms locked. This is the starting position of the exercise. Next the exerciser inhales slowly while moving the bar slowly down toward the upper chest (“Exercises”). After a slight pause, the exerciser pushes the bar back to the starting position while exhaling and the arms should be locked. Before the exerciser brings the bar back down again the exerciser squeeze the chest for a second. The exerciser repeats the process for the desired number of repetitions. When the exerciser is finished with the exercise the bar should be placed back on the rack (“Exercises”).

3 Pull the towel toward your heel only by curling your toes. Keep your heel on the floor.

1 Hold your left / right arm at your side and bend your elbow as much as you can using your left / right arm muscles.

To test the athletes' strength, they will be required to perform 1 repetition max on the bench press, squat, dead lift, clean and vertical leap. To test the athletes speed they will be tested by performing a forty-yard dash. To test the athlete's agility, they will be required to perform out the t-test, hexagon test and pro agility, for time. To test endurance, the athlete will be required to perform a mile run for time. At the end of the third cycle of the off-season, the athlete will be tested again to perceive how much strength gain, increase speed, agility and endurance was achieved and it will determine the changes should be made for

As you do each step, make sure to breath by inhaling through your nose and exhaling through your mouth. You should at least 4 times for each step.

Then turn your right hand counter clockwise. Extend the left index finger, and hook the section of the hair between the right index and middle fingers. Pull it to the left, and let the section in your right hand hang down.

In this lab, the focus was to study muscular fitness. In muscular fitness, there are two main components of measurements that are being taken, which are muscular strength and muscular endurance. Muscular strength is an individual’s ability to exert their maximum force. To test muscular strength, there are multiple tests such as 1 RM , Static Handgrip Strength, and Back Strength Dynamometer test. Muscular endurance is an individual’s ability to sustain prolonged muscular contractions. Tests that reveal results about an individual’s muscular endurance would be tests such as YMCA Submaximal Bench Press, Push-Up, and Plank test. It is important to remember that there is no single test for endurance and strength that will tell an

Stand up straight with a dumb bell in each of your hands. Curl the weights in both hands upward while tightly contracting the muscles in your arms. Lower the weights to starting position. Perform 15 repetitions.

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

The test performer secures the desired amount of weight to the waist if need and steps on the chair. He then proceeds to grasps the bar with the overhand grip and assumes a straight arm hang once the chair removed. Student/ athletes then pulls upward until the chin is about the bar. Two pull ups are permitted and the one with the greatest amount of weight lifted is recorded.

Keeping your heels on the floor and your back knee straight, shift your weight toward the wall. You should feel a gentle stretch in your back calf.

3. When curling your legs up, only focus on moving the hamstrings while squeezing your glutes (breathe out).

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.

These are quantitative measurements that can be tracked and looked back on. These recorded times of these workouts will give the athlete a better understanding of how much their work capacity and strength has increased from one workout to the other. Knowing and analyzing these numbers will give the athlete a better idea of what their strongest and weakest areas of fitness are. This is one concrete way that participants can insure that these workouts are giving them maximum fitness gains. This was shown in a study by the U.S. Army which documented their fitness gains by using Crossfit over a period of time (Army, 2010).

Measurement of aerobic/anaerobic capacity allows evaluation of individual’s metabolic abilities, indicates state of fitness and effectiveness of training programs.