Muscular Endurance

Assessing Muscular Endurance

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How we assess muscular endurance?

As with muscular strength, various assessments can provide insight into one’s muscular endurance status. This section describes the push-up test as well as some age-specific assessments for children and older adults.

Push-Up Test for Adults

The push-up test is commonly used to measure muscular endurance, which is the ability of a muscle or muscle group to exert force repeatedly over time. Many activities of daily life such as carrying groceries and household chores require repeated or sustained muscular actions. Like muscular strength, muscular endurance can be different in upper body and lower body muscles.

The goal of the push-up test is to perform as many push-ups as possible with proper form. Note that there are two different ways to perform this test for adults, one for males and one for females. For males the toes are the rear pivot point (see Push-up-1 -2 ), but for females the knees are in contact with the ground (see Push-Up female 1 -2). For both males and females, proper form includes keeping the back straight while pushing up to a straight-arm position and then lowering the body until the chin touches the floor. It is important to perform the push-up test as shown so you can accurately assess your performance using Table Push-UP Assessment Results

 

Push-Up Female 1
Push-Up Female 1

 

 

 

 

 

Push-Up female 2
Push-Up female 2

 

 

 

 

Push-up 1
Push-up 1

 

 

 

 

 

Push-up 2
Push-up 2
Push-UP Assesment Results
                 Push-UP Assessment Results

Curl-Up and Push-Up Tests for YouthFor the curl-up test, the two pieces of tape used to help guide the extent of the curl-up are placed 3 inches (7.6 cm) apart for 5- to 9-year-old and 4.5 inches (11.4 cm) apart for 10- to 19-year-old. Heels must stay in contact with the mat, and no pauses or rest periods are allowed (see    Curl-Up 1 for an example of a youth performing a curl-up). Movement should be controlled (about one curl every 3 seconds or a total of 20 per minute). If the heels come up, if the fingers do not touch the far tape, or if the child is unable to maintain a continuous cadence, the test is over and the final count should be recorded (a total of 75 curl-ups is considered maximal). Healthy ranges are shown in table Youth Standards.

Curl-Up 1
                               Curl-Up 1

 

 

 

 

 

Curl-Up 2
     Curl-Up 2

 

 

 

 

 

Youth Standards
                   Youth Standards

 

 

 

 

 

 

 

 

 

 

 

Chair Stand Test for Older Adults

The chair stand test is used to assess lower body strength in older adults, which is important in daily activities such as climbing stairs; walking; and getting out of a chair, bathtub, or car. For the chair stand test, fold your arms across your chest and count the number of times that you can stand from a seated position in 30 seconds (see Chair Exercises 1) Normal ranges are shown in table Normal fitness Ranges for Adults; if your score is over the range listed, consider yourself above average and if your score falls short of the range listed, consider yourself below average.

Chair exercises 1
Chair exercises 1

 

 

 

 

 

 

 

 

 

 

 

 

Chair exercises 2
Chair exercises 2

 

 

Normal fitness Ranges for Adults
                                   Normal fitness Ranges for Adults

 

 

 

 

 

 

 

 

 

 

Arm Curl Test for Older Adults

An arm curl test is used to assess upper body strength in older adults, which is important for daily activities such as carrying groceries or small children. The arm curl assessment, as shown in Arm Curl -1-2 is used to determine upper body muscular fitness. This test involves counting the number of dumbbell curls you can complete in 30 seconds. Men should use an 8-pound (3.6 kg) dumbbell, and women should use a 5-pound (2.3 kg) dumbbell. Normal ranges are shown in Normal fitness Ranges for Adults; if your score is over the range listed, consider yourself above average and if your score falls short of the range listed, consider yourself below average.

Arm Curl 1
Arm Curl 1
Arm Curl 2
Arm Curl 2

 

 

 

 

 

 

 

 

 

 

Muscular fitness assessments that are consistent with each individual’s training experience and fitness goals can provide useful information. In addition to comparing performance to that of others of the same age and sex, periodic assessments can help to gauge the effectiveness of your resistance training program. For safety purposes, individuals with health concerns should seek consultation from a health care provider before performing any fitness test.