acsm plank test normsacsm plank test norms

SC Coste, K. A.Chase, C. E. Brigham, J. T. Peterson FACSM & S. C. Coste. Bird M, Fletcher KM, Koch AJ. Norms for Cardiorespiratory Fitness. Hussain I, Sharma K, Ashan M. Electromyographic comparison of concentric and eccentric contraction phase in abdominal exercises. Kibler WB, Press J, Sciascia A. endobj 3 0 obj As an alternative, the barbell bench press exercise can be performed in a seated position with selectorized or plate-loaded machines, supine position with a Smith machine, or in either a seated or standing position with cable column-based machines (not depicted). An example of this is that our participants citing abdominal discomfort as a primary reason for termination displayed a mean of 87 s with a standard deviation of 49 s. This is in accordance with previous research suggesting athletes should maintain plank positions for at least 60 s (Bliss and Teeple, 2005). Cardiovascular tests include field, step, and Submax cycle ergometer tests. The bench press exercise is a basic multi-joint upper body exercise that can be performed by athletes and nonathletes alike for improving strength of the chest, anterior shoulder girdle, and elbow extensor muscles. It uses the same steps as the previous run test, but now with one mile and a different formula. Dynamic electromyographic analysis of trunk musculature in professional golfers. Anything over is prehypertension until we reach 140 over 90. T7x0aL{P\9A Functional Test Normative Data 6 minute walk test Purpose: Assesses distance walked over 6 minutes as a submaximal test of aerobic capacity/endurance . <> During the bench press, the spotter should maintain an upright stance and be very close to the head of the bench without distracting the client. The bottom position of the lowering phase of the barbell bench press. Arm discomfort or failure was the reason associated with the longest test duration compared to abdominals or the legs while the back was significantly longer than abdominals alone. In the plank test, the athlete was instructed to perform the position based on a demonstration, with the elbows flexed at 90 with the forearm and fingers in contact with the mat. Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. endobj Faries MD, Greenwood M. Core training: Stabilizing the confusion. Secondly, because of training specificity with regard to muscular activity, energetics, and the nature of the kinetic chain, greater attention should be paid to different athletic groups. 19 0 obj Nadler SF, Malanga GA, Feinberg JH, Rubanni M, Moley P, Foye P. Functional performance deficits in athletes with previous lower extremity injury. FOIA Aggarwal A, Kumar S, Kumar D. Effect of core stabilization training on the lower back endurance in recreationally active individuals. BMI is used for assessing weight relative to someones height. Liemohm W, Snodgrass LB, Sharpe GL. However, this effect was lost when examined by sex and athletic status concurrently. 2018 Apr;22(2):385-389. Peter Ronai, M.S., ACSM-RCEP, ACSM-CEP, ACSM-EP, EIM III, CSCS, FACSM,is a clinical professor of exercise science in the Department of Physical Therapy and Human Movement Sciences at Sacred Heart University in Fairfield, Connecticut.He is a Fellow of the American College of Sports Medicine (ACSM) and an associate editor of ACSM's Health & Fitness Journal . The length is almost enough for encircling the upper arm. Hall GL, Hetzler RK, Perrin D, Weltman A. Lieber R. Skeletal muscle physiology. "August","September","October","November","December") The core is the foundation by which all appendicular movement relies and it includes the ability to dynamically stabilize the spine, hips, pelvis, proximal lower limb, and abdominal structures (Akuthota, 2004;Faries and Greenwood, 2007; Kibler et al., 2006;Putnam, 1993). stream Norms/References: Norm = 30s Prehab Goal = 60s each side Reference McGill, Stuart M., Aaron Childs, and Craig Liebenson. F and G, Spotting when racking the bar. 6. However, statistical significance was seen at only the highest two activity levels. Make sure the area is 1.5 miles in distance. Norms are very useful to help guide you in the interpretation of the test results, but it is important for you to understand what they are and the possible limitations of using them. Go Test, and gait speeds. Golding, Lawrence A. Ph.D., FACSM When finished, the client will signal for assistance in racking (safely returning to the safety rack or supports) the bar. The cuff is then rapidly inflated to 180 mmHg. var months = new Array ("January","February","March","April","May","June","July", S Afr J Res in Sport Phys Educ Recreation. The CRF is usually expressed as the VO2 max and put into mL of O2 consumed per kg of body weight per minute. Available at: This is a light tapping sound or even a murmur. Start with the first pulse you feel at 0; if there is lag, start with 1 second. Males were found to have significantly longer test durations on the plank test than a corresponding group of females. Figures 4A to G depict proper spotting techniques during the assisted lift-off, lowering, bottom and top positions of upward pushing, and racking of the bar during the barbell bench press exercise. Therefore, much of the existing literature aimed at assessing muscular endurance or the core has been produced through sit-ups and curl-ups, which have resulted in well-established normative data to rank each individual based on their performance. Electromyographic analysis of core trunk, hip and thigh muscles during 9 rehabilitation exercises. Now that we have the athlete's Sit and Reach Test score, we can compare their score to sit and reach test normative values from the ACSM in the tables above. 492 0 obj <>/Filter/FlateDecode/ID[<9B5969868FF57A41905B381AFA7E9943><1FDFC2DDC0BF3847A22733DE6F851F7E>]/Index[471 58]/Info 470 0 R/Length 103/Prev 237884/Root 472 0 R/Size 529/Type/XRef/W[1 3 1]>>stream <>/Metadata 71 0 R/ViewerPreferences 72 0 R>> Please enable scripts and reload this page. ACSM's Guidelines for Exercise Testing and Prescription, 10th edition UPDATE - Page 79, Table 4.4: Fitness Categories for Body Composition (% Body Fat) . It is the amount weight that can be maximally lifted for only one rep. We make sure to warm up the with light reps of 40 60% of the estimated 1RM for 5 10 reps. Phase four is known as the true diastolic blood pressure. endobj ACSM's National Center hours are 8 a.m. to 5 p.m. 8: We first use a blood pressure cuff properly sized to the person. Upper extremity weight-training modifications for the injured athlete. Table 2 displays the four resulting percentile rankings of the participants in the study with separation by sex and again by athletic status. endobj 4 0 obj The handles are adjusted to limit shoulder extension by preventing the arms from moving beyond the midline of the torso and rib cage during the lowering phase (please refer to Video 6, https://links.lww.com/FIT/A99; and Video 7, https://links.lww.com/FIT/A100). You can read more about oureditorial integrity here. *YBn=y=B^EIKMY}8aBnY"&*'mJ%#c3!65iHk}&GX? HAOTB#5B@AO-Y!!Mr8Y>qI89_7EZRTAc4{8PcrXQM8H}l" 2Oy1-2)st\).f6b:'76noO7oXY g]=i=Qum}Mv!4AX|y6b #6qF o9j}Vi,^[:? a16;^cC\ftBW0"1Rty1evlu ~Kz/Ae #&n8L]{4< oAsR,l2_TVabsc%)42R5Rv@R Future work should expand the age of these normative percentile rankings to encompass different age groups which include children, adolescents, as well as a range of adult groups. Figures 7A and 7B depict the high five shoulder position and the modified position. The test was terminated when (1) the participant fatigued or voluntarily stopped the test, (2) the participant failed to maintain the proper position, (3) the participant reported ill effects from the test (e.g. For females, quartiles showed that the 25 th percentile was 73.5 seconds, the 50 th percentile was 95 seconds, while the 75 th percentile was 122.5 seconds. This test may not be suitable for individuals who suffer from low-back pain, have had recent back surgery, and/or are in the midst of an acute low-back flare-up. This is recorded as systolic pressure. endobj In: Julet T, editor. These normative percentiles for abdominal endurance suggest that the abdominal plank test can now be used as an alternative to other abdominal assessments in college students, but further investigation is warranted prior to confirmation and generalization to other populations. Stone MH, Pierce KC, Sands WA, Stone ME. This critical handbook delivers scientifically based standards on exercise testing and prescription to the certification candidate, the professional, and the student. Perform a standard warm-up. Watkins RG, Uppal GS, Perry J, Pink M, Dinsay JM. As soon as the subject is in the correct position, the stopwatch is started. This is also called our percent body fat. 2 (2014), KA Chase Chi-square results for sex by reason for termination. At the conclusion of the test, each participant gave their primary subjective reason for discontinuation and the duration time of the test to the nearest tenth of a second was recorded. influence. As expected, both physical activity and athletic status were significantly related to test duration where it was found that with increasing physical activity levels would produce increases in muscular endurance of the abdominal core (Figure 1). %%EOF found significant activation of the latissimus dorsi muscle in 20 recreationally trained weightlifters who used loads that were equivalent to 70% to 100% of each of their individual one repetition maximums (1-RM) (5). Vol. ) 1w endobj 22 0 obj <> Andersson EA, Nilsson J, Ma Z, Thorstensson A. Abdominal and hip flexor muscle activation during various training exercises. FAQ | The participants were instructed to statically hold this position as long as possible and verbal cues were provided to the participant briefly in order to promote form adherence for test validity. You can use the test data to educate youngsters about their present fitness status compared with established "norms" for others of the same age and gender. The forearms were in neutral position and hands were directly in front of the elbows. The bench press also can be performed in a seated position with a number of selectorized and plate-loaded machines and with cable columns. Tyler holds a B.S. endstream endobj 475 0 obj <>stream disadvantages: the determination of when failure occurs is a subjective measurement. Please refer to Video 3, https://links.lww.com/FIT/A96, for demonstrations of proper hand spacing and use of a towel roll. The participants also represented a spectrum of activity levels where the following levels were reported: never (1%), rarely (13%), 12 times/week (26%), 35 times/week (41%), and more than 5 times/week (19%). document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Disclosure:PTPioneer.com has no affiliation with NASM, ACE, ISSA NSCA, ACSM or any other certifying agency. All repetitions begin and end in this position. # indicates statistically greater than Never and Rarely. Standards are as follows: Men: no greater than 102 cm (40 inches) Women: no greater than 88 cm (34.6 inches) Post-menopause women: no greater than 110 cm (43.3 inches) ACSM (2005) ACSM guidelines for exercise testing and prescription, 7th ed. The torso remains rigid and motionless with the head and neck, shoulders, and hips held firmly against the bench. to maintaining your privacy and will not share your personal information without However, of these, only three variables were significantly different. It has been shown that the rectus abdominis and external obliques are important for prevention of injury and improved athletic performance (Nadler et al., 2002; Tsai et al., 2004; Watkins et al., 1996). This test only measures the hamstrings, hips and the lower back. 13. ACSM's Health & Fitness Journal22(6):52-57, November/December 2018. $^$Wvgsv^Hbq?1B5,x? The aim of this test is to hold an elevated plank position for as long as possible. 1 0 obj Effects of traditional sit-up training versus core stabilization exercises on short-term musculoskeletal injuries in us army soldiers: A cluster randomized trial. <>/F 4/A<>/StructParent 1>> The grand mean (SD) of all participants for test duration was 100 63 s. Statistical significance was seen between sexes for the mean duration of the test in seconds where males were shown to have test durations 49% higher than females (124 72 s vs. 83 63 s) and thus normative percentile rankings were generated for males and females separately. However, examined together as to potential interactions of sex and athletic status, there was a very high alpha probability value (p = 0.78) that was therefore not deemed to be significant. Lets use 15 seconds for this. The clients for this test need to be able to walk at a brisk pace over a one mile course. They are crisper and louder than in phase 2. This is a test that involves a branching and multistage format that will get a relationship between both heartrate and work rate to estimate the CRF. The test is over when the subject is unable to hold the back straight and the hip is lowered. 8 For women, a health risk begins when they have a waist circumference of 35 inches and for men, it is when they have a circumference of 40 inches. This modification is similar to that of using a towel roll and a narrow width grip (please refer to Video 8, https://links.lww.com/FIT/A101). hb```f`` }AX, W7900T4Emo P5@\X, 1pBMqLOs`n'yQ`Oz)4abpQ~E G $ A, Spotting during the assisted lift off. <> You may also want an exercise mat. The primary purpose of this research was to develop normative data for assessing abdominal endurance with a novel, testing protocol hypothetically advantageous to existing methods of abdominal endurance assessment. It is a relatively simple exercise to teach and learn, is appropriate for athletes and nonathletes, can be adapted for use by most clients, and is often taught during initial stages of a strength enhancement program. endobj The client does 6 minutes of exercise n the cycle ergometer and their CRF is determined based upon their heart rate response to their exercise bout. To keep up with the latest in sport science and this website, subscribe to our newsletter. Effect of barbell weight on the structure of the flat bench press. 25 az>Ia77,`z:""`' y|Im What exercises would you prescribe? Knudson D. Issues in abdominal fitness: Testing and technique. The test ends if and when (1) your max hip height cannot be sustained, (2) you're sagging through your shoulder, (3) you're excessively rotating your body. A timed completion for a set distance, or a max distance for a set time. Nachemson A, Elfstrom G. Intravital dynamic pressure measurements in lumbar discs. 2000. The CRF is usually expressed as the VO2 max and put into mL of O2 consumed per kg of body weight per minute. <> Study ACSM CPT Chapter 12: Client Fitness Assessments. endobj hXnF}LP{@S HMTR(r('M!83U^FWOM64DOKzGs+f'\JJ z@Dp!BI %B;F(OSh@0DxXPAG%cMX These are important and used when measuring blood pressure by auscultation. Based on their time you can train them accordingly. This is a comparison between the circumference of the waist and the hip. This is contraindicated for beginners that are not conditioned. Influence of ballistic bench press on upper body power output in professional rugby players. We have over 400 fitness tests listed, so it's not easy to choose the best one to use. After one minute of rest and some light stretching, the person will do 3 5 reps at 60 80% of 1RM. With all physical activity levels there was an increase in mean test duration time but this only reached a level of significance at higher weekly activity levels. var md = new Date() Since it would be a common assumption that collegiate athletes had higher activity levels as well as higher strength levels, compared to the non-athlete participants, the data for athletes vs. non-athletes were also assessed separately. CqK{cClJfXd8d/t0 }i'7'8-B'uyv2QiuN84UE{r!{ayqBJPx5.us|068FTu%@*($O~_xX{,yJCT>? To do the pushup test, you'll need a stopwatch or a timer on your phone, and a ball, like a tennis ball. endobj ACSM's Fitness Assessment Manual, 6th edition (previously titled ACSMs Health-Related Physical Fitness Assessment Manual) builds on the standards established in ACSMs Guidelines for Exercise Testing and Prescription, 11th Edition. Muscular endurance is specific to both the muscle group and joint, and like the muscular strength, there are many tests, but only one in this chapter. Weightlifting: a brief review. <> We rotate through the measurement sites, allowing the skin enough time to regain normal texture and thickness. B, The ending position during the upward pushing phase of the barbell bench press. Kim PS, Mayhew JL, Peterson DF. A total of 109 (23% of the sample total) NCAA varsity athletes were included in the analysis compared to 361 who at the time of the study were not affiliated with a varsity sport at their respective institution. This null finding for an interaction effect between sex and athletic status did not justify the further separation of normative percentile rankings based on sex and athletic status. Please refer to Video 2, https://links.lww.com/FIT/A95, for demonstrations of proper spotting techniques during the barbell bench press. It may seem like a soft blowing sound. The stethoscope is put over the clients brachial artery and just below the edge of the cuff. ",#(7),01444'9=82. The participant assumed a rigid anatomical body position so that only their forearms and toes supported the body. The average is 120 mmHg. Authors submitted their contribution of the article to the editorial board. 8 0 obj The Carotid artery is more visible and quickly found than the radial pulse. So what the ACSM test actually contains is 150 multiple-choice questions, where only 120 will count for the final score. We use skin calipers to measure these. 6 0 obj RESULTS: The mean time held in the plank position was 106.15 49.52 and 117.66 53.49 seconds for females and males, respectively. They will reduce study time by 50% and have an exam pass guarantee. equipment required: flat and clean surface, stopwatch, recording sheets, pen. Midaxillary: This is a vertical fold that we take in the midaxillary level of the xiphoid process that is on the sternum. 528 0 obj <>stream This suggests a threshold of activity that is necessary to increase abdominal endurance where being active less than three times per week would not be expected to significantly increase fatigue onset. Examining the possibility that physical activity was a factor in differences for sex for the variable of test duration revealed that arithmetic differences were seen for all levels of physical activity (e.g. ACSM's Guidelines for Exercise Testing and . The people will step up and down for 3 minutes at a height of 16.25 inches. Please try after some time. The weight will go up after every lift with the goal being to be at the max in 3 5 lifts. <> 12 0 obj For females, quartiles showed that the 25th percentile was 73.5 seconds, the 50th percentile was 95 seconds, while the 75th percentile was 122.5 seconds. This involves the division of someones weight in kilograms by their height in meters squared. Heart rate monitors are popular now since they are easily available and affordable these days. Adequately trained abdominals would result in participants reporting other muscular regions as being the primary reason for test termination. A final, albeit more complicated but much more crucial area of future work should investigate the link between abdominal endurance and prospective injury incidence. C, Spotting at the bottom position. way, Fpz will be the active electrode recording frontal activity and E1 the reference electrode in a referential derivation. Participation was voluntary with no compensation involved. If the two measurements are not within one or two mm, then we retest with more measurements for the most accuracy. These normative percentiles for abdominal endurance suggest that the abdominal plank test can now be used as an alternative to other abdominal assessments in college students, but further 18 0 obj PURPOSE: Adequate strength of core musculature is critical for optimal physical performance and postural control. Someones height can be performed in a referential derivation selectorized and plate-loaded machines and with columns... Professional, and the lower back endurance in recreationally active individuals 16.25 inches Coste, A.Chase! Two mm, then we retest with more measurements for the final score the clients for this test only the... So that only their forearms and toes supported the body also can be performed a..., KA Chase Chi-square results for sex by reason for test termination, step, Craig... Fpz will be the active electrode recording frontal activity and E1 the Reference electrode in a position! Test, but now with one mile course toes supported the body electrode in referential... Plank test than a corresponding group of females professional rugby players two measurements are not acsm plank test norms will. Spotting techniques during the barbell bench press 2 ( 2014 ), KA Chase Chi-square for. The latest in sport science and this website, subscribe to our newsletter resulting percentile rankings of cuff! The flat bench press also can be performed in a seated position with a number of and... 80 % of 1RM study with separation by sex and again by athletic status.. Down for 3 minutes at a brisk pace over a one mile a... Is lowered Fpz will be the active electrode recording frontal activity acsm plank test norms E1 the Reference electrode a... Not within one or two mm, then we retest with more measurements for the most accuracy or max. If there is lag, start with the latest in sport science and this website, to... A, Elfstrom G. Intravital dynamic pressure measurements in lumbar discs hip is lowered information! Trunk, hip and thigh muscles during 9 rehabilitation exercises waist and the hip Testing and to. & Fitness Journal22 ( 6 ):52-57, November/December 2018, start with 1 second eccentric contraction phase in exercises. The upper arm 25 az > Ia77, ` z: '' '' ` ' What! A towel roll other muscular regions as being the primary reason for termination activity levels over when the is! ' 9=82 Elfstrom G. Intravital dynamic pressure measurements in lumbar discs Intravital dynamic measurements... Proper hand spacing and use of a towel roll article to the editorial.!, or a max distance for a set distance, or a max distance for a time! > we rotate through the measurement sites, allowing the skin enough time regain. Step, and the hip are popular now since they are easily available and affordable these days, the will... Through the measurement sites, allowing the skin enough time to regain normal texture and thickness A.Chase C.. A light tapping sound or even a murmur trained abdominals would result in reporting! In neutral position and hands were directly in front of the flat bench press brisk. Test only measures acsm plank test norms hamstrings, hips and the hip is lowered correct. Hamstrings, hips and the student plate-loaded machines and with cable columns as.... May also want an exercise mat weight on the plank test than a corresponding group females. 475 0 obj the Carotid artery is more visible and quickly found than the radial pulse candidate the. # c3! 65iHk } & GX if there is lag, start 1..., of these, only three variables were significantly different of someones weight in by... Active individuals by athletic status usually expressed as the subject is unable to hold an plank. The waist and the modified position uses the same steps as the previous run test, but now one. When the subject is in the study with separation by sex and again athletic... Norm = 30s Prehab Goal = 60s each side Reference McGill, Stuart,! Of someones weight in kilograms by their height in meters squared crisper and louder in., but now with one mile and a different formula the structure of the barbell bench press also can performed... For 3 minutes at a brisk pace over a one mile course person will do 3 lifts... Miles in distance subscribe to our newsletter plank position for as long as possible your and. Regions as being the primary reason for test termination bmi is used for assessing weight to. To be able to walk at a height of 16.25 inches one use! Rg, Uppal GS, Perry J, Pink M, Dinsay JM Carotid artery more... Set distance, or a max distance for a set distance, or a max distance for a set.... 1.5 miles in distance heart rate monitors are popular now since they are easily available and these! Activity and E1 the Reference electrode in a referential derivation active electrode frontal! To someones height, shoulders, and hips held firmly against the bench press or mm. Different formula shoulder position and hands were directly in front of the barbell bench press also can be in... Results for sex by reason for test termination being to be able walk! Can train them accordingly two activity levels in phase 2 contribution of the lowering phase the. As soon as the VO2 max and put into mL of O2 consumed per kg of body per... At 60 80 % of 1RM is 150 multiple-choice questions, where only 120 count! Professional, and hips held firmly against the bench press distance, a! The certification candidate, the professional, and hips held firmly against the bench they will reduce study time 50... Allowing the skin enough time to regain normal texture and thickness D. acsm plank test norms barbell. 120 will count for the most accuracy a height of 16.25 inches to. Bottom position of the lowering phase of the waist and the hip, https: //links.lww.com/FIT/A95 for... Is to hold acsm plank test norms elevated plank position for as long as possible,. Core trunk, hip and thigh muscles during 9 rehabilitation exercises, Elfstrom G. dynamic! Of 1RM were found to have significantly longer test durations on the lower back elevated! Pace over a one mile course, Kumar D. effect of barbell weight on the sternum this involves the of... Prescription to the editorial board in professional rugby players on upper body power output in rugby... Take in the correct position, the professional, and Craig Liebenson when examined by sex and again by status. That only their forearms and toes supported the body in the study with separation by and. Max in 3 5 lifts seen at only the highest two activity.. Journal22 ( 6 ):52-57, November/December 2018 at only the highest two activity levels the participants the. & Fitness Journal22 ( 6 ):52-57, November/December 2018 critical handbook delivers scientifically standards! Is started = 30s Prehab Goal = 60s each side Reference McGill, Stuart M. Aaron... ' 9=82 length is almost enough for encircling the upper arm hamstrings, acsm plank test norms and the hip '... Clean surface, stopwatch, recording sheets, pen for a set distance, or a max for. Proper hand spacing and use of a towel roll hussain I, Sharma K, M.... An elevated plank position for as long as possible ; if there is lag, with! Is 1.5 miles in distance M. electromyographic comparison of concentric and eccentric contraction phase abdominal... Participants in the study with separation by sex and again by athletic concurrently... Able to walk at a height of 16.25 inches result in participants reporting other muscular regions as being the reason. Https: //links.lww.com/FIT/A95, for demonstrations of proper hand spacing and use of a towel roll were. Able to walk at a brisk pace over a one mile course forearms were in position! Start with the head and neck, shoulders, and Craig Liebenson muscular as. For demonstrations of proper Spotting techniques during the barbell bench press on upper body power output in professional.... Stream disadvantages: the determination of when failure occurs is a vertical that... Greenwood M. core training: Stabilizing the confusion status concurrently not within one or two mm, then retest. The measurement sites, allowing the skin enough time to regain normal texture and thickness C.. A seated position with a number of selectorized and plate-loaded machines and with columns. Remains rigid and motionless with the latest in sport science and this website, subscribe our! To someones height upper arm the sternum you may also want an exercise mat O2 consumed kg! The CRF is usually expressed as the true diastolic blood pressure endstream endobj 475 obj... Bmi is used for assessing weight relative to someones height we rotate through the measurement sites, allowing the enough. //Links.Lww.Com/Fit/A95, for demonstrations of proper hand spacing and use of a towel roll pushing phase of the bench... Ml of O2 consumed per kg of body weight per minute, ME... Hands were directly in front of the lowering phase of the participants in the study separation. Lost when examined by sex and again by athletic status concurrently, # ( 7 ),01444 9=82. 80 % of 1RM, Sands WA, stone ME reach 140 over 90 techniques during upward. Test is over when the subject is unable to hold an elevated plank position for as as... Of concentric and eccentric contraction phase in abdominal Fitness: Testing and technique standards on exercise Testing and C.! Of selectorized and plate-loaded machines and with cable acsm plank test norms of females obj < > you may want! Pushing phase of the cuff ; if there is lag, start with the Goal being to be at max... Study time by 50 % and have an exam pass guarantee 120 will count for the final..

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