Exercise Progression Instructions: Fill & Download for Free

Nothing special about TGC SSB.It’s similar to other SSB - following the five days schedule.(Photo - Wiki)Day 0 - Arrival and reportingCandidates meet before their assessmentOn Day 0, candidates report to their allocated centre, they present their educational documents for verification and are given a number by which they will be identified throughout the process. A briefing about the schedule and general instructions may be given.Day 1 - Screening testsOn Day 1, stage one of testing is administered. This includes a verbal and non-verbal intelligence test and then a Picture Perception and Description Test (PPDT). In this test, a picture, either hazy or clear is shown to the candidates for 30 seconds. Each candidate observes it and then, in the next one minute, must record the number of characters seen in the picture. Then, in four minutes, each candidate must in over seventy words, make a story from the picture (and not just describe the picture). The candidate must record the mood, approximate age and gender of the first character they saw, known as the "main character". In stage two of the PPDT, the candidates are given their stories, which they may revise. Then, in a group, each candidate must narrate his story in under one minute. The group is then asked to create a common story involving each or their perceived picture stories.After the completion of these tests, unsuccessful candidates are dismissed. Other candidates are short-listed. They must complete the first of up to five personal information questionnaires which must each be recorded in the same manner. The personal information questionnaire is the basis for the individual candidate interview.Day 2, Psychological testsOn Day 2, a Thematic Apperception Test (TAT) or picture story writing is administered. It is similar to the PPDT, but the picture used is clear. Again the candidates are shown a picture for thirty seconds and then write a story in the next four minutes. Twelve such pictures are shown sequentially. The last picture is a blank slide inviting the candidates to write a story of their choice. Candidates do not need to remember the number of characters in each picture and there is no group discussion.Also administered on the second day is a Word Association Test. The candidates are shown sixty simple, everyday words in sequence. Each is shown for fifteen seconds. For each word, the candidates write the first thought that come to mind in response to the word.Other tests administered on day two are the Situation Reaction Test and the Self Description Test.Days 3 and 4 - Group testing & InterviewOn the third and fourth days, there are tasks including group discussion; group (military) planning exercises; progressive group tasks; small (half) group tasks; individual tasks (obstacles); group obstacle or "snake race"; command tasks; a lecturette and a final group task.Day 2 to 4, individual candidate interviews The interviews are conducted by the interviewing officers. It is based on the personal information questionnaires filled by the candidates on day 0 and some general knowledge.Day 5, Conference and resultsOn day five, each candidate has a conversation with a panel of assessors. The assessors look for confidence and expression when speaking; a positive attitude in adversity and in life; and honesty. Following this, the final results are announced. Successful candidates remain for an intensive medical examination taking three to five days at a military hospital.source- wiki[1]Footnotes[1] Services Selection Board - Wikipedia

As gold's gym is a multinational fitness corporation/Entity their gyms require you to reach international standards . Wherever their gyms are located as they want to be the best out there no matter which country or which state and they train you in such a manner with a corresponding fee ofcourse . Gold's finds that the four most recognized in the industry are the National Academy of Sports Medicine, or NASM; the American College of Sports Medicine, or ACSM; the National Strength and Conditioning Association, or NSCA; and the American Council on Exercise, or ACE. After being hired, you have 90 days to obtain a certification from one of the four agencies The costs are international with slight variations.The following exams are the one's golds require from a person who's interested to do this course and the fee are also mentionedNASMThe National Academy of Sports Medicine has been a leader in providing certification and continuing credentials to health and fitness professionals since 1987. It has certifications for personal trainers, sports medicine and injury prevention. The cost of getting a certified personal training certificate from NASM depends the package you choose. The least-expensive package, which includes the online course information, textbooks, practice exam, study guide and exam, is $649, as of January 2011. The most expensive includes all of the above plus a workshop and an exam prep bundle. It costs $799.ACSMThe American College of Sports Medicine has certified over 25,000 health and fitness professionals in over 44 countries. In addition to certifying personal trainers, it also has certifications for group exercise instructor, health fitness and inclusive fitness. It encourages students to acquire membership for additional savings for the program. The cost of the exam and supplemental material for members is $535, and $595 for nonmembers, as of January 2011. A retest costs $150.NSCAThe National Strength and Conditioning Association developed its certified personal trainer certification in 1993. As of 2010, it had 9,600 health and fitness professionals possessing its certificate. It has a computer-based test as well as a paper exam. The computer exam, including supplemental material, for nonmembers costs $815, and for members the price is $536, as of January 2011. The paper exam, including supplemental material, costs $765 for nonmembers and $486 for members.ACECertification includes training on risk-factor screening, fitness assessment, nutrition, exercise science, exercise programming and progressions, instructional and spotting techniques, lifestyle modification and professional scope of practice. Study packages range in price from $285 to $580, as of January 2011. The exam is in two parts -- a 150-question multiple choice section and a written test with two client scenariosConvert that to the current value of Indian currency and you'll get the approximate fee

The answer is yes. Strong Lifts, and the similar program Starting Strength both work. And they work very well for beginners.Here a graph of my first 15 months of weight training. Prior to this I had never squatted, dead lifted or pressed in my life. I was around 215 lbs and very much out of shape.Here is a summary I made after the first 12 months of weight training. (The numbers are normalized to a 1RM because I always did sets of 5).Stronglifts/Starting Strength ResultsStart Date End Date01/04/2010 01/03/2011Average 2.8 workouts per weekAverage 4h 25m total gym time per weekPants size: 38 in --> 32 inMax Squat(No record ~95 lb) --> 426 lb (+448%)Max Deadlift(No record ~135 lb) ---> 515 lb (+381%)Max Bench115 lb ---> 252 lb (+219%)Max Over-Head Press(No record ~65 lb) ---> 180 lb (+278%)Push ups2 sets of 12 ---> 3 sets of 40 (+500%)Correct Form Pull-ups2 ---> 6 (+300%)Total Workout Volume (Sum of all weights lifted)10,250 lb per week ---> 76,000 lb per week (+741%)ConclusionIf you want to get strong you should do heavy compound lifts. if you want to lose weight you should do heavy compound lifts.If you want increase your deadlift by 400 lbs in 8 months you should do heavy compound lifts. If you want your squat to go up by 15 lbs a week you should do heavy compound lifts.Both Stronglifts and Starting Strength are simple barbell programs for beginners that involve simple linear progression of weights. Are focused on compound exercises and most important of all... they make you stronger!Here is a handy joke flow chart I made for my friends.Notes about my progress graph1. I miss-read the instruction about deadlifts and was going up 5 lbs a workout instead of 10 lbs a workout. I fixed this in April by doing bigger jumps for a while.2. I switch from Stronglifts to Starting Strength in May hence the inclusion of power cleans.3. I did a Sprint Triathlon in September so I missed a week or so there.4. I de-loaded a couple times. This causes the saw tooth shape.5. Around November I switched my squats from 5x5 to 5x3.