(1) physical fitness

1) Boys:

Primary: sitting forward and static stretching? Five seconds, push-ups? 40 times, 60 times with bare hands;

Intermediate: Static stretching before sitting? Five seconds, 40 push-ups, freehand squats? 60 times, pull-ups 10 times

Advanced: push-ups? 40 times, 60 times unarmed, pull-ups 15 times.

2) Girls

Primary: sitting forward and static stretching? 5 seconds, push-ups 15 times, freehand squat? 40 times

Intermediate: Static stretching before sitting? 5 seconds, push-ups 15 times, freehand squat? 50 times

Advanced: push-ups? 15 times, 50 squats with bare hands, elbow flexion, left and right support? 15 second

(2) Practical operation

1) mainly

Resistance training (46 points):

Armor exercises, Smith machine exercises, barbell exercises, dumb exercises, self-weight exercises, etc.

Is the library lottery finished? Resistance training 1 action demonstration and explanation (22 points) and resistance training 2 action demonstration (9 points each), including instrument training and Smith machine training 1 action, barbell training and dumbbell training 1 action, self-weight training 1 action; Draw lots to complete 1 protection of resistance training in several resistance training that need protection (6 points);

Static stretching movement (32 points):

Has the lottery been completed? 1 active stretching demonstration (15) and 1 passive stretching demonstration (17); (3) Aerobic exercise (16): draw lots? 1 Aerobic exercise demonstration and explanation of safety precautions;

Examination time: 10 minute. ?

(2) Intermediate level

1) resistance training

Group A resistance training (23 points): draw lots to complete 1 demonstration of resistance training of steel wire puller or elastic belt;

Group B resistance training (265,438+0 points): draw lots to complete the demonstration and explanation of resistance training movements of 65,438+0 deep muscle groups;

Group C resistance training (22 points): draw lots 1 demonstration and explanation of resistance training actions in unstable state;

2)PNF stretching exercise (13):

3) Draw lots 1 Action demonstration and explanation;

4) foam shaft exercise (15): draw lots 1 action demonstration and explanation;

5) Examination time: 10 minute.

(3) advanced

1) Conduct the following four assessments in turn: 1. Dynamic stretching, 2. Balance, 3. Sensitivity, 4. Explosive power;

2) Examination time: 15 minutes.

3 theory

(1) assessment form, paperless assessment (multiple choice questions100; Total score 100);

(2) The second edition of the bibliography "Fitness Instructor";

(3) Assessment time, 60 points.