How do you stack up ?

Posted by on November 8, 2012 in Fitness Links, How To Do It | 0 comments

One of the programs I offer is a Comprehensive Fitness Assessment.

This program, which can take up to 90 minutes, will measure your: weight, body-fat, BMI, hip to waist ratio, the strength and flexability of your upper and lower body, your endurance, and other attributes that you may have an interest in. Where applicable, the raw numbers are factored against your weight to produce a number that reflects your strength to weight ratio. That number is then compared to others of your population, (age and gender) so that you can clearly see how you stack up against peers.

When finished, you end up with a documented record of your strengths and weaknesses. With that, you can direct your workouts to improve shortcomings. And since the assessment process is repeatable, future assessments can verify improvement.

Everyone I have taken through this process has learned a lot about themselves, and they tell me that the time spent was well worth it.

Cost for a comprehensive assessment is $95.

But wait a minute:

You can assess your leg strength yourself by following the instructions provided here.

 (No cost, this ones on me!)

Process for assessing Leg Strength as a ratio of body-weight

1)     Complete 10 reps to failure of highest weight possible on a 45 degree plate loaded leg press machine. (Remember to include weight of unloaded sled.)

2)     Determine weight acting on the lifter by multiplying the weight by the sine, 0.7 .

3)     Find your theoretical 1 RM by dividing the results by 0.75 .

4)     Find your strength to weight ratio by dividing theoretical 1 RM by the lifters bodyweight.

5)     Compare your strength to weight ratio to Tables (below).

(Math example here)

400 lb gross weight on machine  X 0.7 (sine) = 280 lb acting on lifter / .75  for one RM of 373 lb / lifters bodyweight = max lbs 1 RM as ratio of bodyweight


Tables for 1 Repetition Maximum Leg Press / bodyweight ratio

Easy… right?

See or note me with questions.

                         Your personal trainer, Tom.

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