Assessing Muscular Endurance

Curl-Up (Dynamic)

Sit on a mat or carpet with your legs bent more than 90 degrees so your feet remain flat on the floor (about half way between 90 degrees and straight). Make two tape marks four and 1/2 inches apart or lay a four 1/2 inch strip of paper or cardboard on the floor. Lie with your arms extended at your sides, palms down and the fingers extended so that your fingertips touch one tape mark (or one side of the paper or cardboard strip). Keeping your heels in contact with the floor, curl the head and shoulders forward until your fingers reach four 1/2 inches (second piece of tape or other side of strip). Lower slowly to beginning position. Repeat one curl-up every three seconds. Continue until you are unable to keep the pace of one curl-up every three seconds. For most people there is no reason to perform more than 35 repetitions.

 

 

Ninety-Degree Push-up (Dynamic)

Support the body in a push-up position from the toes. The hands should be under the shoulders, the back and legs straight, and the toes tucked under. Lower the body until the arms bend to 90 degrees and the upper arms are parallel to the floor. The rhythm should be approximately one push-up every three seconds. Repeat as many times as possible up to 35.

 

Flexed-Arm Support (Static)

Men: Support the body in a push-up position from the toes. The hands should be under the shoulders, the back and legs straight, and the toes tucked under. Lower the body until the arms bend to 90 degrees and the upper arms are parallel to the floor.

Women: Use the same procedure as for men except support the push-up position from the knees instead of the toes. Hold the 90 degree position as long as possible.

Your score is the number of seconds you can hold in the push-up position.