What fitness test measures muscular endurance?
When it comes to measure progress of your physical ability muscular endurance tests can give you accurate feedback on how your workout progression is coming along. This then gives you the right information needed to safely increase the amount of repetition and resistant loads needed for your goals of working out. The best way to measure muscular endurance is to record results before and after on each exercise you do and compare them four to six weeks later to see you results. As you are tracking your results on a frequent basis you can use your results to motivate you to achieve higher and harder goals.
How to measure your muscular endurance There are a variety of ways to measure muscular endurance. If you have access to a certified trainer or physical therapist who can supervise the tests, this is the route to go. But if you’re assessing muscular endurance on your own, here are some tests you can use to measure various muscle groups.
First things first!
When doing these tests below the most important thing we do is consider safety!
Before you start any physical activity make sure you are physically able to take parts in the test. If you have any concerns please contact your personal trainer or a physical therapist.
If you feel pain, dizziness or nausea, discontinue the assessment.
As soon as your form is compromised, stop the test.
Upper body:
Push up test Muscles tested: pecs, deltoids, serratus anterior, triceps, abs
The push up test is one of the best ways to assess upper-body endurance, explains Bell, especially in the muscles of the chest and shoulders. To do the push up test you need a stopwatch on your phone and a ball like a tennis ball. You may also want an exercise mat if on uncomfortable ground.
Get in a press up position with a ball under your chest.
Practice one push up by bending your elbows and touching your chest to the ball underneath you. Make sure to straighten your arms all the way when you push back up to the high plank position.
Repeat this as many times as possible until you maximum.
Alternatively, perform as many as you can in 60 seconds.
Record the number of push ups properly performed.
Core:
Low plank hold (elbows and toes) Muscles tested: rectus abdominis, obliques, hip flexors, erector spinae and transverse abdominis
The core muscles, which include those of the abdominals, hips and lower back play a critical role in daily activities. Maintaining strength and endurance in these muscles helps you with movements that require bending, twisting, reaching and pulling.
To do the plank test you will need an exercise mat and a stopwatch or a timer on your phone.
Get in a plank position with your upper body off the ground and supported by your elbows and forearms. Your legs should be straight with your weight taken by your toes. Your body should be in a straight line from head to toe.
As soon as you are in the correct position, start the timer.
Hold this position for as long as you can or until you are unable to hold your back straight or you lower your hips.
Record the time.
Lower body:
Squat test Muscles tested: lower back, hamstrings, hips, and quadriceps “The squat muscular endurance test measures muscular endurance of the lower body, specifically hips, quadriceps, hamstrings, lower back, and many smaller supporting muscles,” explains Jacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT. For this test you will not need any equipment.
Stand with your feet shoulder-width apart. Extend your arms in front of you or place your hands behind your ears to ensure stability and good form. Gaze should be ahead, but slightly down to keep the spine neutral.
Bend your knees and sink your hips down and back, shifting your weight into your heels. Once your knees reach approximately 90 degrees, return to the standing position.
Perform as many reps as you can to fatigue and loss of proper form.
Record the number of reps.
To help with this exercise one useful tip is to place a chair behind you and squat until your bottom gently touches the chair.
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