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Lab 4
Muscular Fitness Assessment |
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Muscular Endurance: Push-up and Curl-up tests
Push-up Test
- Support the body in a push-up position from the knees (women) or from the toes (men). The hands should be just outside the shoulders and the back and legs straight.
- Lower the body until the upper arm is parallel to the floor or the elbow is bent at 90 degrees. Have your partner check your alignment.
- The pace should be approximately one push-up every three seconds. Using a metronome to set the pace, have your partner count the number of successful repetitions you complete, up to a maximum of 35.
- Record your score and determine your muscular endurance using the chart.
| Push-Up Rating |
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Men |
Women |
High Performance |
29+ | 17+ |
Good Fitness |
20-28 | 12-16 |
Marginal |
16-19 | 8-11 |
Low |
<16 | <8 |
Curl-up Test
- Lay back on a mat, with your arms by your sides, your palms flat on the mat, your elbows straight, and your fingers extended. Bend your knees at a 90-degree angle.
- Curl your head and upper back upward, keeping your arms stiff. Reach forward along the floor to touch a line that is 3 inches away from the longest fingertip of each hand; then curl back down so that your upper back touches the floor. During the entire curl-up, your fingers, feet, and buttocks stay on the mat.
- The movement should be continuous and well controlled at a pace of one curl-up every three seconds. Using a metronome to set the pace, have your partner count the number of successful repetitions you complete, up to a maximum of 70.
- Record your score and determine your muscular endurance using the chart.
| Curl-Up Rating |
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Men |
Women |
High Performance |
69+ | 69+ |
Good Fitness |
58-68 | 51-68 |
Marginal |
48-57 | 38-50 |
Low |
<47 | <37 |
Leg Strength
Though this isn't the best way to test leg strength, it will give a general indication. It is easier to test endurance than strength in the home setting, but generally, the better your muscular endurance the better your muscular strength.
- Lean against the wall in a squat position with your feet about shoulder
width apart.
- lower legs perpendicular to the floor (knees not going over toes)
- thighs parallel with the floor (like you are sitting in a chair)
- back and head against the wall
- keep your hands off your thighs.
- If this bothers your knees, push yourself up slightly against the wall so you are not quite parallel with the floor.
- Record the number of seconds you can hold the position.
| Leg Strength -- Men |
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| Age |
Poor |
Average |
Good |
Excellent |
| 18 - 35 |
< 25 seconds |
26 to 45 seconds |
46 to 1 minute |
1 minute + |
| 35 - 50 |
<20 seconds |
21 to 35 seconds |
36 to 50 seconds |
51 seconds + |
| 50+ |
<15 seconds |
16 to 30 seconds |
31 to 40 seconds |
41 seconds + |
| Leg Strength -- Woman |
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| Age |
Poor |
Average |
Good |
Excellent |
| 18 - 35 |
<20 |
21 to 40 seconds |
41 to 1 minute |
1 minute + |
| 35 - 50 |
<18 |
19 to 35 seconds |
36 to 45 seconds |
46 seconds + |
| 50+ |
<14 |
15 to 30 seconds |
31 to 40 seconds |
41 seconds + |
Report Final Scores and Ratings
- Write down scores and ratings for all three exercises.
Push-ups: Score _____ Rating _____
Curl-ups: Score _____ Rating _____
Leg strength: Score _____ Rating ____
2. Report the scores in the Assessments for Lab 4 participation section of Blackboard's Assignments area.
Source: From Corbin and Lindsey, 1997 and from Howley and Franks, 1997 and NetFit.
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