Muscle Endurance Aerobic Endurance SHMD 249 25052013 Muscular

Muscle Endurance Aerobic Endurance SHMD 249 25/05/2013

• Muscular Endurance: Is how well the muscles can produce repeated contractions at less than maximal (sub-maximal) intensities.

Push Up Test • Purpose: measures upper body strength and endurance. • Equipment required: floor mat, stopwatch.

• Procedure: A standard push up begins with the hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. • Keeping the back and knees straight, the subject lowers the body to a predetermined point, or until there is a 90 -degree angle at the elbows, then returns back to the starting position with the arms extended. • This action is repeated, and test continues until exhaustion, or until have reached the target number of push-ups.

• Scoring: Record the number of correctly completed pushups. • Target population: the push up test is commonly used as a general test of strength. There are some sports in which upper body strength is particularly important. • Advantages: this test is easy and quick to perform, usually requiring minimal or inexpensive equipment. Many subjects can be tested at once.

Maximal Push-up Norms Men Age: 20 -29 Age: 30 -39 Age: 40 -49 Age: 50 -59 Age: 60+ Excellent 54 or more 44 or more 39 or more 34 or more 29 or more Good 45 -54 35 -44 30 -39 25 -34 20 -29 Average 35 -44 24 -34 20 -29 15 -24 10 -19 Poor 20 -34 15 -24 12 -19 8 -14 5 -9 Very Poor 20 or fewer 15 or fewer 12 or fewer 8 or fewer 5 or fewer Women Age: 20 -29 Age: 30 -39 Age: 40 -49 Age: 50 -59 Age: 60+ Excellent 48 or more 39 or more 34 or more 29 or more 19 or more Good 34 -48 25 -39 20 -34 15 -29 5 -19 Average 17 -33 12 -24 8 -19 6 -14 3 -4 Poor 6 -16 4 -11 3 -7 2 -5 1 -2 Very Poor 6 or fewer 4 or fewer 3 or fewer 2 or fewer 1 or fewer

Dips Test • Purpose: This test measures upper body strength and endurance. • Equipment required: gymnastics parallel bars, or similar gym equipment. • Scoring: The score is the total number of dips performed in 60 seconds. • Target population: sports in which upper body strength is important. • Comments: It's important that arm is bent to at least a right angle, though any more than this will result in premature fatiguing.

Dips Test • Procedure: The aim of this test is to do as many dips as possible in one minute. • The subject starts in the up position, with the arms straight and elbows fully locked. • One complete dip is performed by bending the arms and lowering the body until the elbows are bent to at least a right angle, then pushing back up to the starting position. • Resting in the up position is allowed.

Curl Up / Sit-Up / Crunch Test • Purpose: abdominal muscular strength and endurance of the abdominals and hip-flexors, is important for back support and core stability. • Equipment required: flat, surface, stopwatch. clean, cushioned

• Sit-up technique: The subject lies on a cushioned, flat, clean surface with knees flexed, usually at 90 degrees. • Some techniques may specify how far the feet are from the buttocks. • A partner may assist by anchoring the feet to the ground. • The position of the hands and arms can affect the difficulty of the test. • They are generally not placed behind the head as this encourages the subject to stress the neck and pull the head forward. • The hand may be placed by the side of the head, or the arms crossed over the chest, reaching out in front. • The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired amount. • The trunk is lowered back to the floor so that the shoulder blades or upper back touch the floor. • Test procedure: A common method of performing a sit up fitness test is to record the maximum number of sit ups in a certain time period, such as 30 seconds, one minute or two minutes.

• Scoring: The completion of one complete curl up (up and back) counts as one. The sit up must be performed correctly for it to be counted. For the tempo tests, the test is continued until the subject cannot maintain the rhythm or has reached the target number for the test. • Advantages: this test is simple to perform requiring minimal equipment, and large groups may be tested at once. • Disadvantages: a curl up with the feet held increases the involvement of the hip flexor muscles, making the test less valid as a measure of abdominal strength. It is sometimes difficult to determine if a correct sit up is performed, and there may be dispute about the total number. When using the tempo method, the instructor should have clear guidelines of when they terminate the test.

Norms for 1 minute sit-up test Age (yrs) 15 – 19 20 - 29 30 - 39 Gender M F M F M F Excellent >48 >42 >43 >36 >29 >31 >25 >26 >19 >23 >16 Above Average 4247 3641 3742 3135 31 -35 24 -28 26 -30 20 -24 22 -25 12 -18 17 -22 12 -15 Average 3841 3235 3336 2530 27 -30 20 -23 22 -25 15 -19 18 -21 5 -11 12 -16 4 -11 Below Average 3337 2731 2932 2124 22 -26 15 -19 17 -21 7 -14 13 -17 3 -4 7 -11 2 -3 Poor <32 <26 <28 <20 <21 <12 <6 <1 <14 40 - 49 <16 <6 50 - 59 <2 60 - 69

Wall Sit Test • Purpose: to measure the strength endurance of the lower body, particularly the quadriceps muscle group. • Equipment required: smooth wall and a stopwatch • Advantages: This test requires minimal equipment and can be conducted with large groups all at once

• Procedure: Stand comfortably with feet approximately shoulder width apart, with your back against a smooth vertical wall. • Slowly slide your back down the wall to assume a position with both your knees and hips at a 90° angle. • The timing starts when one foot is lifted off the ground and is stopped when the subject cannot maintain the position and the foot is returned to the ground. • After a period of rest, the other leg is tested.

Scoring: the total time in seconds that the position was held for each leg is recorded. The table below gives a general guideline to expected scores for a single leg for adults. Comparing the scores for each leg may indicate muscle weakness on one side. Rating Males (seconds) Females (seconds) Excellent >100 > 60 Good 75 -100 45 -60 Average 50 -75 35 -45 Below Average 25 -50 20 -35 Very Poor < 25 < 20

• Cardiovascular Fitness: It is the individuals ability to take on, transport and utilize oxygen. It is a measure of how well the lungs can take in oxygen, how well the heart and blood can transport oxygen, and then how well the muscles can use oxygen.

20 m Multistage Fitness Test (Beep Test) • Purpose: The 20 m multistage fitness test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among others. • Equipment required: Flat, non-slip surface, marking cones, 20 m measuring tape, beep test cd, cd player, recording sheets.

• Procedure: This test involves continuous running between two lines 20 m apart in time to recorded beeps. • The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape. • The speed at the start is quite slow. • The subject continues running between the two lines, turning when signaled by the recorded beeps. • After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. • This continues each minute (level). • If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. • Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. • The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends.

Scoring: The athlete's score is the level and number of shuttles (20 m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at). Men Women Excellent Ø 13 Ø 12 Very Good 11 – 13 10 – 12 Good 9 – 11 8 – 10 Average 7– 9 6– 8 Poor 5– 7 4– 6 Very Poor <5 <4

• Target population: this test is suitable for sports teams and school groups, but not for populations in which a maximal exercise test would be contraindicated. • Advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity. • Disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.

Cooper 12 minute run • Purpose: to test aerobic fitness. • Equipment required: flat oval or running track, marking cones, recording sheets, stop watch. • Procedure: Place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can.

Scoring: The table gives general guidelines for interpreting the results of this test for adults. These results are based on a few sources and are only approximate values. Results Table for Adult Males Rating Distance (meters) Excellent > 2700 m Good 2300 - 2700 m Average 1900 - 2300 m Below average 1500 - 1900 m Poor < 1500 m

• Target population: This test can be modified to be suitable for most populations. For those who are unfit or unable to run, there are similar walking tests that can be performed. • Advantages: large groups can be tested at once, and it is a very cheap and simple test to perform. • Disadvantages: practice and pacing is required, and performance on this test can be affected greatly by motivation. • Variations / modifications: The test can also be conducted by running on a treadmill for 12 minutes, set to level 1 (1 percent) incline to mimic outdoor running. •