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Sub Max Testing Procedure

Sub-maximal Strength Testing

Sub-maximal strength testing is a process that determines the strength level of a client without the invasiveness of pushing the client to the maximum. This is done by selecting a weight with which the client can easily perform one repetition but will fail at or before ten repetitions.  This data is entered into the iPad.

The testing procedure employed on all of the resistance exercises is as follows:

  • Select a weight that is comfortable for the Client—that is, a weight that allows the client to perform 10 repetitions easily. (This is the warm-up.)
  • After the warm-up, select a weight that will challenge the Client, inducing failure at or before 10 repetitions. (Try to aim for 5 repetitions or less; one complete repetition is also okay.)
  • If the Client performs all 10 repetitions, allow client to rest for 2 minutes, then re-test with additional weight.
  • Record the results on the iPad: repetitions, weight, seating position (Be sure to specify the weight used to induce failure and the number of repetitions the Client performed).

The FUNCTIONAL exercise testing procedure used on all exercises is as follows:

  • Instruct the client on the correct execution of the exercise
  • Have the client perform the exercise employing good technique for as many repetitions as possible until failure
  • Enter only the repetitions into the iPad

The Test

Warm Up

Have the Client warm up on the cardio piece of their choice for 3 minutes.

 

Chest Machine (example)

  1. Have the Client sit on the machine so that the horizontal handles are aligned with the middle of the chest (approximately 4 inches below the shoulder joint)
  2. Set the back adjustment so that the horizontal handles are aligned with the front of the rib cage.
  3. If the Client has a shoulder issue, lower the seat so that the vertical handles line up with the middle of the chest and the starting position is 1 inch in front of the rib cage.
  4. Have the Client press the handles until the arms are fully extended
  5. Return to original starting position and repeat.
  6. Complete testing procedure.

 

After completion of the test on all exercises in the selected program, the Client should perform a 3-5-minute cool down, using whichever cardio equipment the client prefers.


Learn More

Learn More

Integrity Health LLC is a franchise company based in New Hampshire. We specialize in health coaching centers that combine fitness with weight loss to optimize and promote optimal health.

 

We are proud to carry NOW Foods and Supplements at all of our health coaching locations.  Get health, stay healthy!  GMP Certified for quality assurance!

 

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HEALTH COACHING LOCATIONS

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Integrity Health Coaching For Women Open 24/7
25 South River Road, Unit 111
Bedford/Manchester, NH 03110
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491 Main Street
Gorham, NH 03581
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Integrity Health Coaching For Women Open 24/7
44 Nashua Road, Unit 18
Londonderry, NH 03053
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1857 White Mountain Highway
North Conway NH 03860
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