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Cavemantraining Fitness Assessment

Cavemantraining Assessment

This detailed assessment has been designed to test and record the starting state of a client, to see what areas need improvement, and how the client has progressed over time.

 

Name:

Height:

Weight:

Date of birth:

Sex:

 

Test Areas

  • Stability
  • Flexibility
  • Strength
  • Power
  • Endurance
  • Stamina
  • Coordination
  • Fitness / Cardio
  • Range of motion (ROM)

 

NOTE: the following assessments are not finalised yet, we’re debating the assessments as there are some holes, community help is appreciated. Discuss in the forum or leave comments below.

 

Client Assessment

  • One legged hip extension
    • Tests: hamstring strength
    • Make sure to do both left and right, keep an eye on the shoulders and head, makes sure they remain flat on the floor
    • Lay flat on the floor, one leg straight, one knee up, foot close to the buttocks, extend hips up, keep them straight, while coming up bring knee of the straight leg inline with the other knee
    • Record number of repetitions till failure, no more than 2 seconds between next rep
    • Record visible weakness, i.e. one leg a lot weaker than the other
  • One legged squat
    • Tests: quad strength
    • Make sure to do both left and right
    • Record number of repetitions till failure, no more than 2 seconds between next rep
    • Record visible weakness, i.e. one leg a lot weaker than the other
  • Single arm kettlebell chest press
    • Tests: chest strength inconsistencies
    • Make sure to do both left and right
    • Go for an average weight
    • Record weight and number of repetitions till failure, no more than 2 seconds between next rep
  • Single frontal arm overhead raises with db
    • Tests: shoulder range of motion and endurance
    • Go for an average weight
    • Record range of motion in degrees for each shoulder, top is 90, front is 0
    • Record visible weakness, i.e. one shoulder a lot weaker than the other
  • Single arm kettlebell chest press
    • Make sure the client has had sufficient recovery for this test
    • Tests: chest strength
    • Make sure to do both left and right
    • Go for the heaviest weight possible, one perfect rep
    • Record weight
  • Plank
    • Tests: abdominals
    • Record time
    • Explain that time starts as soon as the position is perfect, hands positioned under shoulders, feet together, tighten glutes, engage abs, arms straight, head, body and legs all aligned in one straight line, time ends when the butt comes up or sinks
  • One legged calf raises
    • Tests: calfs
    • Lean against a wall with only top of fingers making contact with wall to stay stable while performing the exercises. (reason for only allowing the finger tips to touch is because with hands fully on a wall or beam one will use the arms slightly to drive themselves up, with only finger tips touching the power will come 100% from the calves)
    • Record repetitions till failure
  • One arm hang
    • Tests: grip and forearm strength
    • Hang from a ring or monkey bar with one arm, grab the other wrist for stability
    • Record the number of seconds the subject is off the ground
  • Overhead dumbbell tricep extension
    • Tests: tricep inconsistencies
    • Go for an average weight
    • Record repetitions till failure and weight
  • Good mornings
    • Tests: flexibility
  • Side plank
    • Tests: obliques
    • Hold¬†till failure
    • Record number of seconds
  • Concentration curl
    • Tests: bicep inconsistencies
    • Perform till failure
    • Use average weight
    • note: prefer chin ups, however, the curl allows one arm to be tested at a time

 

Tests to include or replace above with: Tricep push-ups (triceps), Hip Hinge Dead Lift (hamstrings), Pull-up (lats), Bend Side Press (side delts)

We need to find alternative tests if equipment is not available, for example, pull-up bar not being available.

 

When performing till failure, keep an eye on form and technique, if a rep is performed with bad form or technique, let the subject know that a second rep with incorrect form and technique will result into failure. Note that there is a difference between incorrect form and technique and failure, one should see the difference and immediately stop upon failure.

When re-testing anything but strength, use the same weights when doing another test. If re-testing strength we want to see if the client has become stronger, thus weight should be increased.

The tests have to be performed in the order they are listed, they are designed to give those muscles tested and involved in previous tests the maximum amount of recovery.