Last month, we discussed the three-minute step test to determine heart recovery rates. Remember that this test is to be used only as a screening device and not as an actual test for cardiovascular fitness.
If the subject cannot finish the three minutes stepping up and down on a small box or platform, then he or she should be sent to a doctor before starting any kind of workout program. In fact, someone who gets really out of breath, even though they may finished the three-minute step test, should seek the attention of a physician.
Let’s move on to tone of two tests that will determine a student’s dynamic strength. The “one-minute push-up” test is done by participants in the ACMA/Cooper Institute Martial Arts Instructor Certification course. I took the very first course that was offered and I can say that everyone involved got pumped on the tests and used their martial arts “indomitable spirit” to push themselves to their limits. That said, I should caution you not to push your brand new students to the same levels as your seasoned black belts. Just let them do their best at their current stage o dynamic strength. Three or four months later, they can test again with you pushing them a little harder.
Push-ups are to be done on the palms on the hands with the arms extended beneath the shoulders. The subject can stop at time during the one-minute test, but in the “down on the floor” position. Instead, he can stop at the top of the push-up and rest for a moment until resuming his push-ups. Ideally, you should hold a ball or a fist under the student’s chest to encourage him to go down into a deep push-up and not just the old “nod-of-the-head” push-up.
Women will be doing what are called “modified push-ups” with the knees on the ground. Yes, I know that many women, especially martial artists, can do full push-ups; however, the following test averages were compiled with women doing modified push-ups. That is what you should use in your assessments, as well. Incidentally, be sure that there is a mat or carpet under your student’s knees as they do this test.
Try to make these tests fun and not embarrassing for your students. You can use the accompanying charts to help gauge your assessments. They have been put together by the Copper Institute based on years of testing using these criteria on thousands of subjects. There are six possible categories ranging from 1 (very poor) to 6 (superior).
A hypothetical student is scored using the first chart, “Push-ups for Men,” as an example. He is 31-years-old and, although he has to rest at the top a couple of times, he manages to do 27 push-ups in one minute.
Look at the chart under the age bracket 30-39. Go down to the number of push-ups he performed (27). He scored in the 50-percentile row. This means that half the people performed better and half performed worse on this test. He is in the top of the “fair” category.
Four months later, he returns to the test again and he do 35 push-ups this time. Go down the age columns again to find 35. Now he has gone all the way into the 72.5 percentile range and into the high-good category.
If you have already attended the ACMA Instructor Certification classes, then you have the notebook in which these charts appear. If not, fee free to make copies of these charts and start using them. It’s a great way to monitor the progress of your students.
