Rev. Confirming Pass
________________________________
Section
___________________
Date
_______________________
LAB 4.2 Assessing Your Current Level of Muscular Endurance
ACTIV IT Y
DO IT ONLINE
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 partial curl-up test. To assess
endurance of muscles in the upper body, perform the push-up test. To assess endurance
of the muscles in the lower body, perform the squat endurance test.
The Partial Curl-Up Test
Equipment
1. Four 15-cm strips of self-stick Velcro or heavy tape
2. Ruler
3. Metronome
4. Partner
5. Mat (optional)
Preparation
Affix the strips of Velcro or long strips of tape on the mat or
testing surface. Place the strips 10 centimetres apart.
LABORATORY ACTIVITIES
Name
Instructions
1. Start by lying on your back on the floor or mat, arms straight and by
your sides, shoulders relaxed, palms down and on the floor, and fingers
straight. Adjust your position so that the longest fingertip of each hand
touches the end of the near strip of Velcro or tape. Your knees should be
bent about 90 degrees, with your feet about 30–45 centimetres from your
buttocks.
2. Set the cadence of the metronome to 50 beats per minute. To perform a
curl-up, flex your spine while sliding your fingers across the floor until
the fingertips of each hand reach the second strip of Velcro or tape. Then,
Curl-up test: (a) Starting position.
return to the starting position; the shoulders must be returned to touch
the mat between curl-ups, but the head need not touch. Shoulders must
remain relaxed throughout the curl-up, and feet and buttocks must stay on
the floor. Breathe easily, exhaling during the lift phase of the curl-up; do
not hold your breath.
3. The palms of the hands and the heels must remain in contact with the
mat throughout the test. You are not permitted to anchor your feet during
the test.
4. Once your partner says “go,” perform as many partial curl-ups as you can
at the metronome pace with correct form. Your partner counts the curl-ups
you perform and calls a stop to the test if she or he notices any incorrect
(b) Curl-up.
form such as the heels or palms lifting off the floor, or if you are unable to
stay on pace with the metronome, or are experiencing discomfort.
5. You are to perform as many consecutive partial curl-ups to the metronome cadence as possible in a one-minute
period. A maximum of 25 partial curl-ups can be completed in one minute.
Number of partial curl-ups: ________________
Rating Your Partial Curl-Up Test Result
Your score is the number of completed partial curl-ups. Refer to the appropriate portion of the following table for a
rating of your abdominal muscular endurance. Record your rating below and in the chart at the end of this lab.
Rating: ________________
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LABORATORY ACTIVITIES
Rev. Confirming Pass
Ratings for the Partial Curl-Up Test
Men
Age:
15–19
20–29
30–39
40–49
50–59
60–69
Women
Age: 15–19
20–29
30–39
40–49
50–59
60–69
Needs Improvement
≤ 15
≤ 10
≤ 10
≤5
≤7
≤5
Fair
16–20
11–15
11–14
6–12
8–10
6–10
≤ 11
≤4
≤5
≤3
≤5
≤2
12–16
5–13
6–9
4–10
6–9
3–7
Number of Partial Curl-Ups
Good
Very Good
21–22
23–24
16–20
21–24
15–17
18–24
13–17
18–24
11–16
17–24
11–15
16–24
17–21
14–17
10–18
11–18
10–18
8–16
22–24
18–24
19–24
19–24
19–24
17–24
Excellent
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
≥ 25
SOURCE: Canadian Physical Activity, Fitness & Lifestyle Approach: CSEP—Health & Fitness Program’s Appraisal and Counselling Strategy, 3rd edition.
© 2003. Reprinted with permission from the Canadian Society for Exercise Physiology.
The Push-Up Test
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 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
1. 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.
2. Lower your chest to the floor with your back straight, and then return to the
starting position.
3. Perform as many push-ups or modified push-ups as you can without
stopping.
Number of push-ups: ________________ or number of modified push-ups:
________________
(a) Push-up.
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.
Rating: ________________
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(b) Modified push-up.
MUSCULAR STRENGTH AND ENDURANCE
03/11/12 12:46 PM
Rev. Confirming Pass
LABORATORY ACTIVITIES
Ratings for the Push-Up and Modified Push-Up Tests
Number of Push-Ups
Men
Needs Improvement
Fair
Good
Very Good
Age: 15–19
≤ 17
18–22
23–28
29–38
20–29
≤ 16
17–21
22–28
29–35
30–39
≤ 11
12–16
17–21
22–29
40–49
≤9
10–12
13–16
17–24
50–59
≤6
7–9
10–12
13–20
60–69
≤4
5–7
8–10
11–17
Number of Modified Push-Ups
Women
Needs Improvement
Fair
Good
Very Good
Age: 15–19
≤ 11
12–17
18–24
25–32
20–29
≤9
10–14
15–20
21–29
30–39
≤7
8–12
13–19
20–26
40–49
≤4
5–10
11–14
15–23
50–59
≤1
2–6
7–10
11–20
60–69
≤1
2–4
5–11
12–16
Excellent
≥ 39
≥ 36
≥ 30
≥ 25
≥ 21
≥ 18
Excellent
≥ 33
≥ 30
≥ 27
≥ 24
≥ 21
≥ 17
SOURCE: The Canadian Physical Activity, Fitness and Lifestyle Approach: CSEP—Health & Fitness Program’s Health-Related Appraisal & Counselling
Strategy, 3d ed., © 2003. Reprinted with permission from the Canadian Society for Exercise Physiology.
The Squat Endurance Test
Instructions
1. Stand with your feet placed slightly more than shoulder width apart, toes pointed out
slightly, hands on hips or across your chest, head neutral, and back straight. Centre
your weight over your arches or slightly behind.
2. Squat down, keeping your weight centred over your arches, until your thighs are
parallel with the floor. Push back up to the starting position, maintaining a straight
back and neutral head position.
3. Perform as many squats as you can without stopping.
Number of squats: ___________
Rating Your Squat Endurance Test Result
Your score is the number of completed squats. Refer to the appropriate portion of the
table for a rating of your leg muscular endurance. Record your rating below and in the
summary at the end of this lab.
Rating: ___________
Ratings for the Squat Endurance Test
Men
Age:
18–25
26–35
36–45
46–55
56–65
65+
Very Poor
< 25
< 22
< 17
<9
<9
<7
Poor
25–30
22–28
17–22
13–17
9–12
7–10
Number of Squats Performed
Below
Above
Average
Average
Average
31–34
35–38
39–43
29–30
31–34
35–39
23–26
27–29
30–34
18–21
22–24
25–38
13–16
17–20
21–24
11–14
15–18
19–21
Good
44–49
40–45
35–41
29–35
25–31
22–28
Excellent
> 49
> 45
> 41
> 35
> 31
> 28
(Continued)
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LABORATORY ACTIVITIES
Rev. Confirming Pass
Women
Age: 18–25
26–35
36–45
46–55
56–65
65+
Very Poor
< 18
< 20
<7
<5
<3
<2
Poor
18–24
13–20
7–14
5–9
3–6
2–4
Below
Average
25–28
21–24
15–18
10–13
7–9
5–10
Average
29–32
25–28
19–22
14–17
10–12
11–13
Above
Average
33–36
29–32
23–26
18–21
13–17
14–16
Good
37–43
33–39
27–33
22–27
18–24
17–23
Excellent
> 43
> 39
> 33
> 27
> 24
> 23
SOURCE: http://www.topendsports.com/testing/tests/home-squat.htm.
Summary of Results
Curl-up test: Number of curl-ups: ______ Rating: ______
Push-up test: Number of push-ups/modifies push-ups: ______ Rating: ______
Squat endurance test: Number of squats: ______ 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?
If you’re not satisfied, set realistic goals for improvement:
Are you satisfied with your current level of muscular endurance as evidenced in your daily life—for example, your
ability to carry groceries or your books, hike, and do yardwork?
If you’re not satisfied, set some realistic goals for improvement:
What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you’ve
set goals for improvement, begin planning your strength 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 C. How do the results compare?
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