STRENGTH and FLEXIBILITY Test Results December 2008

Two of my goals for 2009 are to improve my strength by 20% and improve my flexibility by 10%. In order to measure this I need to know what it was at the beginning of the year.

On December 18. 2008 I had my strength and flexibility tested at the UNM Exercise Physiology Lab. I plan to have it re-tested on of about April 15, August 14, and December 15 this year in 2009 to assess my progress and measure the improvement of 20% and 10% this year.

Here are the results of the strength tests:

• Completed 21 pushups putting me in the good category.
• Completed 30 sit-ups putting me in the 60-70 percentile with a rating of good. However, these were modified sit-ups, so probably closer to the 50th percentile.
• Completed a 120-pound leg press (12 plates on the universal). This is 1.02 of my body weight, placing me in the 20th percentile.

If I am going to improve 20% in the strength category, by the end of the year I need to be able to:

• Do 25 pushups
• Do 36 sit-ups
• Complete 145-pound leg press

Here are the results of the flexibility tests:

• Back and hamstring flexibility with sit-and-reach was 15 cm putting me in the needs improvement category.
• Shoulder flexibility with the over-the –shoulder tests was 14 cm putting me in the below average category.

If I am going to improve my flexibility by 10% by the end of the year I need to be able to:

• Do the sit-and-reach to 16.5 cm.
• Do the over-the-shoulder test 15.4 cm

No problem!

Today’s accomplishments: The Firm Body Sculpting System 2 Upper Body Sculpt – using 5 pounds for medium-heavy weights 3 pounds for the light weights, 12 pound body bar; outdoor run: 3.00 miles, 27.13 mins 9.04min/mile (Garmin).