(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 trainings 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.