Record the Raw Score and Norm on the Contract. Compare the Norm to your Goal and write YES or NO on the Contract to indicate if you achieved your Goal. STRENGTH TEST The Cybex Bench Press and Cybex Leg Press OR the Free Weight Bench Press and Hack Squat will follow the Flexibility Tests. The Raw Score will be determined by the ONE-REPITION MAXIMUM, which is the highest possible weight lifted only one time. Try to limit trials to three (3) if possible. Begin with one plate below your Preassessment Score as a warm-up and continue from that weight until you cannot lift a higher weight. If the Preassessment Score is low, begin one weight plate under the Goal. Free Weight Lifters should begin about ten (10) or fifteen (15) pounds under the Goal. Free Weight Lifters will calculate your Norm only for Bench Press. All students will compare the Raw Score to the Goal and write YES or NO on the Contract to indicate if you achieved your Goal.
If a Free Weight Lifter is interested, Norms for the Bench Press are found on the Fitness Center. They were obtained from analysis of ten (10) years at NLC. Dress appropriately in workouts pants/shorts, t-shirts, sports bra, socks, and shoes. After completion of all Assessments, the PHSYICAL FITNESS CONTRACT will be checked individually by the Instructor and the goals assigned. NO MAKEUP ASSIGNMENTS ARE PERMITTED.
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