Default Test - Power

Power Fitness Tests should only be performed once adequate results are achieved on the Stabilization Test.  Otherwise, maximal effort exercises may result in injuries.

Significant gains in strength can take time to emerge, so we suggest that this Fitness Test be performed every 4 weeks.

Weight:  This is a baseline measurement that should be updated regularly as it is included in multiple TrainerMetrics calculations.

Body Fat %:  In addition to Bioelectrical Impedance (via a BIA device) methods, skinfold measurements are introduced to do the increased fitness level of the client.

• Bioelectrical Impedance (via a BIA device)
• 4 Site Skinfold (Durnin & Womersley)
• Circumference measurements can also be used based on the client’s comfort level.

VO2Max:  Cardiovascular capacity and/or muscular endurance are the immediate goals.  

• Resting Heart Rate is a reliable measure of fitness level.  It is also an input into target heart rate zones and other calculations automatically performed by TrainerMetrics.
• The Bruce Protocol test is suggested to reflect the client’s advanced level of fitness.
• If this test is too hard, consider using the 1 Mile Walk Test, 3 Minute Step Test, 12 Minute Run, or 1.5 Mile Run Test.
• If you are using equipment that provides a VO2Max score, you can enter it on the VO2Max: Result field.

Biomechanics:  We suggest using the following assessments:

• NASM’s Overhead Squat Assessment (OHSA) because it is easy to perform and produces a total body list of overactive and underactive muscles.
• It also provides a list of myofascial release, flexibility, and activation exercises.  These corrective exercises can be found on the “Program” screen under “Mobility.”  
• A complete report of corrective exercises can also be printed by selecting it on the “Report” screen.  We suggest printing this report and giving it to your clients as homework.
• FMS movement screen score cards are also available for those that prefer the FMS protocols.
• ACE movement screen score cards are are also available for those that prefer the FMS protocols.

Strength:  TrainerMetrics calculates 1-Rep Max based on load and repetitions.  

• Most clients do not have the skill level to effectively perform a 1-Rep Max, so the calculated result may be a safer alternative.  
• The calculated 1-Rep Max provides a single number that is easier for the client to conceptualize strength gains.
• The Strength tab under the Program screen provides repetition ranges based on NSCA’s research. 
• Assessments in this program which use the 1-Rep Max calculation and repetition ranges include:
• 1-Rep Max:  Back Squat
• 1-Rep Max:  Deadlift
• 1-Rep Max:  Bench Press

Muscular Endurance:  As core strength is a key component of power exercises, we suggest including the Max Time: Plank assessment in the design of a power program.

Power:  Power assessments require the most functional strength and neuromuscular coordination.  The assessments available are the following:

• Standing Broad Jump
• Vertical Jump
• Overhead Medicine Ball Toss

Note:  The Default Fitness Tests outlined in this section are merely a starting point for the creation of Fitness Tests that are appropriate for your business.  They can also be updated on an account level or at the client level and are subject to change.