Measurement of Strength

The following tests can be used to measure strength:

• Grip strength
• Bench press
• Back strength
• Leg Strength

GRIP STRENGTH

Grip strength is probably the most common measurement, possibly because the hand dynamometer is available at many universities, health clubs, and schools. Squeeze the dynamometer as tightly as possible, using the musculature of the hand. No part of your upper or lower arm or your hand may push against any object or against any other part of your body. The force exerted may be read from the dial of the dynamometer and should be recorded to the nearest pound.

RESULTS

Record results in the space provided.

Grip strength _____ lb

BACK STRENGTH

For testing back strength, use a back dynamometer. Stand upright on the base of the dynamometer with your feet shoulder-width apart, your arms straight, and your fingers extended downward as far as possible on the fronts of your thighs. The bar is then attached to the chain so that it is 1 to 2 inches below your fingertips. Then bend forward slightly and grasp the bar. The correct position to life is with your back bent forward slightly at the hips and keeping your legs straight. Your head should be held upright, and you should look straight ahead. Lift steadily, keeping legs straight and feet flat on the base of the dynamometer. At the completion of the test, your back should be almost straight. If it is perfectly straight, the test should be repeated with the bar slightly lower.

RESULTS

Record results in the space provided.

Back strength _____ lb

BENCH PRESS

Either free weights or a bench press machine may be used for this test. Lie flat on the bench with your knees bent and feet flat on the floor. Determine by trial and error the maximum weight that can be lifted once. When lifting the weight, hold the barbell with the palms-forward grip at about the width of the shoulders. Press the bar directly upward until your arms are fully extended. Your back must not be arched during this test; it must remain in contact with the bench. If the bench is wide enough, it will be beneficial to bend your legs so that you have about a 90-degree angle at the knee joint and place your feet flat on the bench rather than on the floor.

RESULTS

Record results in the space provided.

Bench press _____ lb

LEG STRENGTH

The bar should be held in the center, with both hands together and with the palms facing toward the body. It should be at a level where the thighs and trunk meet. Your back must be kept straight as you pull as hard as possible on the chain and try to straighten your legs. Maximum performance will result when your legs are almost straight at the end of the lift. This will usually occur if the bar is attached to the dynamometer when the knees are bent at about 120 degrees.

RESULTS

Record results in the space provided.

Leg strength _____ lb

Classification of Strength Scores

To evaluate the scores for each of the strength tests, refer to Table 5-3 (men) and Table 5-4 (women).