Mayur Deshpande
  Personal trainer in mumbai
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Fitness Testing Muscular Endurance

Fitness Testing

Muscular Endurance

Muscular endurance is the ability to sustain a held sub-maximal force, or to continue repeated sub-maximal contractions.the accessement of muscular endurance also measures strength to some degree. An individual's muscular endurance is determined by two factors, their genetic inheritance of muscle fiber types and their degree and type of endurance training they may undertake. Individuals with a high percentage of type-1 slow twitch (endurance) fibers will (relatively) have a greater inherent capacity for physical capacity for physical endurance/stamina.

Push Ups

Squats

Abdominal Curl

Spinal Bridge

Side Bridge

Flxed Arm Hang



Push Ups

Purpose

The purpose of the push test is to evaluate muscular endurance of the upper body including the triceps, anterior deltoid and pectorals muscles. Men use the standard push up position With only hands and toes in contact with floor. Women use the modified push up position. With clients with a history of shoulder problems may need to modify the test so that the lines formed between the elbows and shoulder does not go beyond parallel to the floor during the descent phase.

Required resources

Non slippery floor.

Procedure-

• Start in the pushup position with hands and toes touching the floor, the body and legs are in a straight line, feet slightly apart, and the arms at shoulder width apart, extended and at a right angle to the body.
• Keeping the back and knee straight subject lowers the body until there is a 90 degree angle at the elbows, with upper arms parallel to floor.
• The push up is complete when the elbows make 90 degree and returns to the starting position with arms fully extended. Rest is not allowed.
• When ready, the subject can begin, count the total number of push up the subject completes before reaching the point of exhaustion.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Squats

Purpose

The objective of this test is to monitor the development of the athlete's leg endurance.

Required resources

Chair that makes your knees bend at right angles when you are sitting and certified instructor.

Procedure-

• The subject stand in front of a chair, facing away from it, with feet shoulders width apart.
• Squat down and lightly touch the chair with your backside before. Standing back up.
• Keep counting until the subject is fatigued.
• Record the maximum number of squats the subject completed.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Abdominal Curl

Purpose

The objective of the curl-up test is to assess the endurance of the athlete's abdominal muscles. The purpose of the half sit up test, which was developed by YMCA ,os to evaluate abdominal muscle strength and endurance previously used sit up tests have been unsatisfactory because of the hip flexor involvement during the sit up motion is potentially harmful to the lower back.

Required resources

Flat surface, mat, qualified instructor, tape and stopwatch.

Procedure-

• Place two stripes of tape parallel to each other and 3.5 inches (8.9 centimeters)apart.
• The subject lies supine on a mat with knees bent at about 90 degree, shoulder relaxed on the floor.
• The subject places the hands palms down with fingertips touching the first strip of the tape.
• When instructor signals, the subject slowly curls the upper spine until the fingertips touch the second strip of tape.
• The subject returns to the original position with the shoulders touching the mat.
• One half-sit up is counted each time the client's shoulder touch the mat.
• Count the number of repetition completed in one minute.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that, with appropriate training between each test, the analysis would indicate an improvement.


Spinal Bridge

Purpose

The spinal bridge test can be used to monitor the development of the athlete's core strength.

Required resources

stop watch, qualified instructor, mat, non slipper surface

Procedure-

The instructor is responsible for instructing the subject as to the position to assume at the appropriate time sequence. Throughout the test the back, neck And head should be maintained in the posture as per Figure 1. If the subject is unable to hold this position then the test is to be stopped.

The Core Muscle Strength Test is conducted as follows:

Stage 1 Using the mat to support your elbows and arms assume the Chinese Press Up position as in Figure 1 above once the correct position is assumed the assistant starts the watch hold this position for 60 seconds.
Stage 2 Lift your right arm off the ground,Hold this position for 15 seconds.
Stage 3 Return your right arm to the ground and lift the left arm off the ground,Hold this position for 15 seconds.
Stage 4 Return your left arm to the ground and lift the right leg off the ground,Hold this position for 15 seconds.
Stage 5 Return your right leg to the ground and lift the left leg off the ground Hold this position for 15 seconds.
Stage 6 Lift your left leg and right arm off the ground Hold this position for 15 seconds.
Stage 7 Return you left leg and right arm to the ground,Lift your right leg and left arm off the ground,and Hold this position for 15 seconds.
Stage 8 Return to the basic Chinese Press Up position - as in Figure 1 above,Hold this position for 30 seconds.
Stage 9 End of test.

Analysis -

If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Side Bridge

Purpose

The side bridge test measures the control and endurance of the lateral core stabilizing muscles.

Required resources

Flat, on slippery surface, stop watch and qualified instructor

Procedure-

• The subject lays on their right side.
• The upper body supported off the ground by the right elbow and forearm. The legs are straight, with the left foot in front of your right foot. The hip is lifted off the floor so that the elbow and feet support the body, creating a straight line from head to toe. The left hand is placed either on the supporting shoulder or on the lower back. As soon as the subject is in correct position, the stopwatch is started. The test is over when subject is unable to hold the back straight and the hip is lowered. After 5-7 minutes rest, other side is tested.

Analysis -

The score is the total time completed for each side. Compare the performance on two sides. If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that,with appropriate training between each test, the analysis would indicate an improvement.


Flxed Arm Hang

Purpose

This test measures upper body muscle endurance.

Required resources

stop watch, qualified instructor, and horizontal overhead bar at a height subject is unable to touch the ground.

Procedure-

• The subject grasp the overhead bar using either an overhand grip(palms facing away from body) or underhand grip(palm facing towards the body) shoulder width apart. ,with chin should be level with the bar and legs hanging straight .
• Once the subject is in mentioned position the instructor start the stopwatch.
• The subject hold this position as long as possible.
• The stop watch is started when the subject's chin falls below the level of the bar or head tilts the person's chin falls below the level of the bar or head tilts backwards to keep the chin level with bar.

Analysis -

The total score is maximum time subject could hold the bar. The type of grip should also be recorded with results. If your aim for fitness testing is exercise motivation and progress evaluation, then current fitness testing results can be compared with your previous results. If you are testing for first time then you can use this results for risk (to start exercise) stratification, exercise prescription and education.). It is expected that, with appropriate training between each test, the analysis would indicate an improvement.