Measurement of Muscular Endurance

Tests recommended for the measurement of muscular endurance for men and women are given I Table 5-5. Note that for women it may be necessary to modify the push-up and pull-up tests. The reason for this is the difference in upper body strength between men and women. Many college-aged women lack sufficient strength to do one regular pull-up and/or are unable to perform one regular push-up. The static push-up is offered as an alternate for the push-up or modified push-up because of the ease of administering the test.

BENT-LEG CURL-UP

The bent-leg curl-up measures muscular endurance of the abdominal muscles. These muscles are important in maintaining good posture. Poorly developed abdominal muscles also contribute to low back pain. To begin this test, lie on your back on the floor with your feet flat on the floor about shoulder-width apart and held by a partner. Knees should be flexed, approximately forming a right angle. Fold your arms across your chest, and move the top of your head as far forward as possible while pressing your chin against your chest. This is the start position for this test. Curl up until your elbows touch the upper part of your thighs, and then return until your lower back is in contact with the floor. Perform as many curl-ups as possible in 1 minute.

RESULTS

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PUSH-UP (MEN ONLY)

The push-up measures endurance of the muscle group responsible for extension of the forearm. The largest muscle of this group is the triceps. Assume a prone position on the floor with hands directly under your shoulder joints, legs straight and together, and toes tucked under in contact with the floor. Then push with your arms until they are fully extended. The body is then lowered until your chin or chest touches the floor. At this point there should be a straight line from your head to your toes. All of this movement must be performed by the arms and shoulders, and not by any other part of the body. Perform as many push-ups as possible in 1 minute. You may rest in the up position if desired.

RESULTS

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MODIFIED PUSH-UP (WOMEN ONLY)

To start this exercise, assume the regular push-up position but support your weight on your knees and not your feet. Your legs should be bent upward at the knees. Keeping your body in a straight line from the top of your head to your knees, lower your upper body until your chest just touches the floor and then push back up to the fully extended position. Perform as many repetitions as possible in 1 minute.

RESULTS

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STATIC PUSH-UP

The static push-up is an alternate test for the push-up or modified push-up test. It may be preferred because it is easier to administer and much easier to standardize the procedures. From a straight-arm front-leaning position with your hands directly under your shoulders, lower your body until your elbows are at 90 degrees. Hold this position for as long as possible. The test is terminated when any part of your body other than your hands or toes touches the floor or when you can no longer maintain your body in a straight line parallel to the floor.

RESULTS

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BENCH JUMP

The bench jump determines muscular endurance of the lower extremity. A 16-inch bench is used, and you jump up to the bench as many times as possible in 1 minute. If you are unable to jump, you may step up; however, this takes more time. Your arms may swing freely, but you are not permitted to push down on your thighs with your hands. One repetition is counted each time both feet are planted on the bench and then returned to the floor.

RESULTS

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PULL-UP (MEN ONLY)

The pull-up primarily measures endurance of the muscle group responsible for flexion of the forearm. The major muscle of this group is the biceps brachii or, as it is commonly called, the biceps. Grasp the horizontal bar with both hands, palms forward. The "dead hang" position is assumed, with arms fully extended and feet off the ground. Raise your body until your chin is above the top of the bar, and then lower yourself until your arms are fully extended. The pull-up is repeated until you can no longer raise your chin above the bar. The knees may not be raised nor is kicking permitted to perform more pull-ups.

RESULTS

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FLEXED-ARM HAND (WOMEN ONLY)

The flexed-arm hand measures endurance of the flexors of the forearm. You must use the overhand grip with palms facing forward. Then raise your body off the floor until the chin is level with the bar. This position is maintained for as long as possible. Time is stopped when the chin cannot be maintained level with the bar.

RESULTS

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MODIFIED PULL-UP (WOMEN ONLY)

For the modified pull-up, the chinning bar is adjusted to the height of the sternum and the feet remain in contact with the floor throughout. Grip the bar with the palms forward, and slide your feet under the bar until your arms form a right angle with your body. Your weight must rest on your heels as you attempt to pull up, so that your chin or forehead touches the bar with the body held straight. This is repeated as many times as possible.

RESULTS

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EVALUATION OF MUSCULAR ENDURANCE TEST SCORES

To evaluate your score for each of the muscular endurance tests, refer to Table 5-6 (men) or Table 5-7 (women).