Lab 4.2

For best results, don't do any strenuous weight training within 48 hours of any test. To assess endurance of the abdominal muscles, perform the curl-up test. The push-up test and bench press test assess endurance of muscles in the upper body.

The Push-Up Test (Watch the QuickTime video)

Equipment
Mat or towel (optional)

Preparation
In this test, you will perform either standard push-ups or modified push-ups, in which you support yourself with your knees. The Cooper Institute developed the ratings for this test with men performing push-ups and women performing modified push-ups. (Biologically, males tend to be stronger than females; the modified technique reduces the need for upper-body strength in a test of muscular endurance.) Therefore, for an accurate assessment of upper-body endurance, men should perform standard push-ups and women should perform modified push-ups. (However, in using push-ups as part of a strength training program, individuals should choose the technique most appropriate for increasing their level of strength and endurance regardless of gender.)

Instructions

For push-ups: Start in the push-up position with your body supported by your hands and feet. For modified push-ups: Start in the modified push-up position with your body supported by your hands and knees. For both positions, your arms and your back should be straight and your fingers pointed forward.
Lower your chest to the floor with your back straight, and then return to the starting position.
Perform as many push-ups or modified push-ups as you can without stopping.
Number of push-ups: or number of modified push-ups:

Rating Your Push-Up Test Result
Your score is the number of completed push-ups or modified push-ups. Refer to the appropriate portion of the table below for a rating of your upper-body endurance. Record your rating below and in the chart at the end of this lab.

Ratings for the Push-Up and Modified Push-Up Tests

		Number of Push-Ups
Men		Very Poor	Poor	Fair	Good	Excellent	Superior

Age:	18-29	Below 22	22-28	29-36	37-46	47-61	Above 61
	30-39	Below 17	17-23	24-29	30-38	39-51	Above 51
	40-49	Below 11	11-17	18-23	24-29	30-39	Above 39
	50-59	Below 9	9-12	13-18	19-24	25-38	Above 38
	60 and over	Below 6	6-9	10-17	18-22	23-27	Above 27

		Number of Modified Push-Ups
Women		Very Poor	Poor	Fair	Good	Excellent	Superior

Age:	18-29	Below 17	17-22	23-29	30-35	36-44	Above 44
	30-39	Below 11	11-18	19-23	24-30	31-38	Above 38
	40-49	Below 6	6-12	13-17	18-23	24-32	Above 32
	50-59	Below 6	6-11	12-16	17-20	21-27	Above 27
	60 and over	Below 2	2-4	5-11	12-14	15-19	Above 19

SOURCE: Based on norms from the Cooper Institute for Aerobics Research, Dallas, Texas; from The Physical Fitness Specialist Manual, Revised 2002. Used with permission.

The Partial Curl-Up Test (Watch the QuickTime video)

Equipment	Preparation
Metronome Stopwatch, clock, or watch with a second hand Heavy tape Ruler Partner Mat (optional)	Set the metronome at a rate of 50 beats per minute. Place a tape strip approximately 1 meter long on the floor or mat. Place another strip of tape 10 centimeters away from the first one.

Instructions

Start by lying on your back on the floor, arms by your sides, palms down and on the floor, elbows locked, and fingers straight. The longest fingertip of each hand should touch the edge of the near strip of tape. Your knees should be bent at about 90 degrees, with your feet 12-18 inches away from your buttocks.
To perform a curl-up, curl your head and upper back upward, keeping your arms straight. Slide your fingertips forward along the floor until you touch the other strip of tape, 10 centimeters from the starting position. Then curl back down so that your upper back and head touch the floor. Palms, feet, and buttocks should stay on the floor throughout the curl-up. (For this test, your partner does not hold your feet.) Maintain the 90-degree angle in your knees. Exhale during the lift phase of the curl-up.
Start the metronome at the correct cadence. You will perform curl-ups at the steady, continuous rate of 25 per minute. Curl up on one beat and curl down on the next. Your partner counts the number of curl-ups you complete and makes sure that you maintain correct form.
Perform as many curl-ups as you can in 1 minute. If at any point during the test you can no longer maintain proper form and keep up with the rhythm set by the metronome, stop the test and record the number of curl-ups you performed up to that point.
Number of curl-ups:

Rating Your Muscular Endurance
Your score is the number of completed curl-ups. Refer to the appropriate portion of the table below for a rating of your abdominal muscular endurance. Record your rating below and in the chart at the end of this lab.

Ratings for the Partial Curl-Up Test

Number of Curl-Ups
Men		Needs Improvement	Fair	Good	Very Good	Excellent

Age:	15-19	Below 16	16-20	21-22	23-24	25
	20-29	Below 13	13-20	21-22	23-24	25
	30-39	Below 13	13-20	21-22	23-24	25
	40-49	Below 11	11-15	16-21	22-24	25
	50-59	Below 9	9-13	14-19	20-24	25
	60-69	Below 4	4-9	10-15	16-24	25

Women

Age:	15-19	Below 16	16-20	21-22	23-24	25
	20-29	Below 13	13-18	19-22	23-24	25
	30-39	Below 11	11-15	16-21	22-24	25
	40-49	Below 6	6-12	13-20	21-24	25
	50-59	Below 4	4-8	9-15	16-24	25
	60-69	Below 2	2-5	6-10	11-17	18-25

SOURCE: The Canadian Physical Activity, Fitness and Lifestyle Appraisal: CSEP's Plan for Healthy Active Living, 2d ed. 1998. Reprinted by permission of the Canadian Society for Exercise Physiology.

Summary of Results

Curl-up test:	Number of curl-ups:	Rating:
Push-up test:	Number of push-ups:	Rating:

Remember that muscular endurance is specific: Your ratings may vary considerably for different parts of your body.

Using Your Results

How did you score? Are you at all surprised by your ratings for muscular endurance? Are you satisfied with your current ratings?

Are you satisfied with your current level of muscular endurance as evidenced in your daily life for example, your abil-ity to carry groceries or your books, hike, and do yardwork?

What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix D. If you've set goals for improvement, begin planning your weight training program by completing the plan in Lab 4.3. After several weeks of your program, complete this lab again and enter the results in the Postprogram Assessment column of Appendix D. How do the results compare?

	LAB 4.2: Assessing Your Current Level of Muscular Endurance