Barbell rowing weight-bearing physical fitness assessment form
In fitness training, the barbell row is a very important compound training movement, which can effectively build the strength and stability of the back muscles and core muscles. In order to ensure the safety and effectiveness of the training, it is necessary to conduct a barbell rowing weight-bearing fitness assessment. Below is a barbell rowing weight-bearing fitness test table for your reference.
1. Purpose of the assessment.
The purpose of this assessment is to assess the strength, stability, coordination, and technical level of the test taker in the barbell rowing movement to ensure that the test taker has the basic physical fitness and ability to perform the training movement.
Second, the content of the assessment.
1.Strength test.
a.Empty pole row: The subject attempts to complete a standard barbell row, gradually increasing in weight until they are unable to complete the movement. Record the maximum weight that the test subject is able to bear.
b.Maximum weight test: On the premise of ensuring the standard of movement, the test subject is asked to complete a maximum weight barbell row. Record the maximum weight of the test subject.
2.Stability testing.
a.One-handed row: The test subject attempts to complete a one-handed barbell row, paying attention to the balance and stability of the test subject.
b.Stability Ball Barbell Row: Complete a barbell row on the stability ball, paying attention to the stability and balance of the subject on the unstable platform.
3.Coordination test.
a.Two-sided rowing: The test subject attempts to complete a two-sided barbell row, paying attention to the participant's bilateral coordination and balance.
b.Cross rowing: The subject attempts to complete a cross barbell row, paying attention to the coordination and balance of the left and right sides of the subject's body.
4.Skill level assessment.
a.Postural Assessment: Observe the subject's posture during the barbell rowing movement, including back, shoulder, hip, and leg movements. Assess whether the test subject is able to use the strength of various parts of the body correctly.
b.Movement fluency assessment: Evaluate the fluency and coordination of the test subject when completing the barbell rowing action, and pay attention to the coherence and rhythm of the movement.
3. Analysis of evaluation results.
Based on the participant's performance in terms of strength, stability, coordination, and technical level, the physical condition of the test subject and the appropriate barbell rowing weight are comprehensively analyzed. At the same time, according to the assessment results, targeted training suggestions and guidance are provided for the test participants to help them improve their performance in the barbell rowing movement.
4. Precautions.
1.Before taking the assessment, please ensure that the test taker has warmed up sufficiently and understands the assessment process and requirements.
2.During the assessment, pay attention to the physical reactions and changes of the test taker, and if there is any abnormality, stop the assessment in time and take necessary first aid measures.
3.This assessment form is for personal reference only, and specific training plans and guidance should be developed according to individual circumstances and in consultation with a professional coach or doctor.