Lab Title Topic Equipment Required Overall Instructions 1 Anaerobic Capacity 300-Yard (274 m) Testing Shuttle Run • 2 Aerobic Capacity Testing 1.5-Mile (2.4 km) Run • 12-Minute Run • Anthropometry and Skinfold Body Composition Measurements • • • Skinfold calipers Flexible tape measure Marking pen Students measure sites, calculate body density, and calculate body fat percentage. 4 Exercise Testing for Test Selection and Athletes Order • None After being assigned a sport, students choose tests, determine their order, and discuss questions. Students also complete an application practice question. 5 Techniques of Exercise Flexibility Exercise Techniques • 6 Techniques of Exercise Resistance Exercise and Spotting Guidelines • A weight room with a variety of free weight equipment and machines; or, as a minimum, 60- to 84-inch (152 to 213 cm) broomsticks or dowels The instructor demonstrates at least one exercise in each category. Students perform the exercises demonstrated using correct exercise and spotting technique. 7 Muscular Strength and Power Testing Vertical Jump Test • The instructor chooses and conducts one nonfatiguing test (vertical jump test or standing long jump test), then chooses one 1RM test (1RM bench press or back squat) and demonstrates proper lab procedure. Students perform the tests and analyze their results. Standing Long Jump Test • 3 Two parallel lines 25 yards (22.86 m) The instructor conducts the 300-yard (274 m) shuttle run. Students perform the run apart on a flat surface • A stopwatch with at least a 0.1-second and analyze their results. resolution Quarter-mile running track or measured and marked 1.5-mile (2.4 km) flat course with a good running surface • Stopwatch The instructor chooses one run and conducts this large-group test. Students perform the run and analyze their results. 400 m (437-yard) track or flat looped course with a marker at each 100 m • Stopwatch The instructor demonstrates at least one Stretching mats • A flat surface at least 5 yards (4.6 m) static stretching exercise in each category long (for the dynamic stretching exercises) and demonstrates all of the dynamic stretching exercises. Students perform the exercises demonstrated using correct technique. A smooth wall with a ceiling higher than the highest jump height of the class or group • A flat floor with good traction • Chalk of a different color than the wall • Measuring tape or stick • Permissible alternative: a commercial device for vertical jump testing (e.g., Vertec) A flat jumping area at least 20 feet (6 m) in length, which can be a gym floor, artificial turf, grass field, or track • A tape measure at least 10 feet (3 m) long • Duct tape or masking tape • Permissible alternative: a commercial jumping mat premarked in 0.5-inch (1 cm) increments 1RM Bench Press • 1RM Back Squat • A barbell, weight plates, and two safety locks; enough total weight to accommodate the maximum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gradations in weight • A sturdy bench press bench with upright racks A barbell, weight plates, and two safety locks; enough total weight to accommodate the maximum load of the strongest athlete; and a variety of plate sizes to allow for 5-pound (2.5 kg) gradations in weight • A sturdy squat rack with adjustable spotting bars 8 Techniques of Exercise Plyometric Exercise Techniques • A grass field, suspended floor, or large rubber mat (at least 10 yards [9 m] long) • Plyometric boxes (6 to 18 inches [1546 cm] tall) with a nonslip top • Barriers (such as cones or low hurdles 18 to 24 inches [45-60 cm] tall) • Medicine balls or plyometric balls (1-5 pounds [0.5-2.3 kg]) The instructor demonstrates at least one exercise in each category. Students perform the exercises demonstrated using correct technique. 9 Speed and Agility Technique and Testing T-Test • The instructor chooses and conducts one agility test (T-test, hexagon test, or pro agility test), then conducts the 40-yard (37 m) sprint test. Students perform the tests and analyze their results. Hexagon Test • Pro Agility Test • 40-Yard (37 m) Sprint • Push-Up Test • 10 Muscular Endurance Testing Four cones • A tape measure at least 5 yards (4.6 m) long • Flat floor with good traction • A stopwatch with at least a 0.1-second resolution Adhesive tape of a color that contrasts with the floor • Measuring tape or stick • Flat floor with good traction • A stopwatch with at least a 0.1-second resolution An American football field or other field marked with three parallel lines 5 yards (4.6 m) apart • A stopwatch with at least a 0.1-second resolution Flat running surface with start and finish lines 40 yards (37 m) apart, with at least a 20-yard (18 m) space after the finish line for deceleration • A stopwatch with at least a 0.1-second resolution A foam roller 4 inches (10 cm) in diameter (for female athletes) The instructor chooses the push-up test or the YMCA bench press test. For the YMCA bench press test, the instructor demonstrates proper lab procedure. Students perform the selected test and also the partial curl-up test and analyze their results. 10 Muscular Endurance Testing YMCA Bench Press Test Partial Curl-Up Test 11 Facility Layout Design Facility Floor Plan The instructor chooses the push-up test or the YMCA bench press test. For the YMCA bench press test, the instructor • A barbell, weight plates, two safety demonstrates proper lab procedure. locks, and enough total weight to Students perform the selected test and assemble an 80-pound (36 kg) or a 35pound (16 kg) load (including safety locks) also the partial curl-up test and analyze their results. • A sturdy bench press bench with upright racks • Metronome • • • • Metronome Ruler Masking tape Mat • Graph paper Students examine a problem floor plan and draw a new floor plan.
