Muscular Endurance Evaluation

There are some gym enthusiasts who work with body resistance exercises. They consistently train hard at pushing their muscles to exhaustive limits. There are no contest or meets that we are aware of that these individuals can compete as well as being recognized for their muscular endurance development. Therefore AFTA has developed a muscular endurance testing protocol.

Who’s the test for?

Testing is for those who work with body resistance exercises on a regular basis.

When does testing occur?

After several months of conditioning.

What are the type of tests?

Push-ups, dips, pull ups/arm hang, modified sit-ups, box jumps

What does the client/member get from AFTA?

A full ranking on all of the lifts plus an overall score that will determine the AFTA level for muscular endurance ability.

How much does it cost for equipment to do the testing?

Nothing, just access to gym equipment.

How much should you charge for the testing?

AFTA recommends that associates charge $20 to $25.

How long does it take to do the test?

Testing takes approximately 30 minutes.

Muscular Endurance Testing Procedures

Measurements of muscular endurances will be taken to determine the client’s ability to repeatedly contract it’s musculature against its body weight. AFTA uses five tests to measure muscular endurance. They don’t have to be performed in the following order. Write down successful repetitions for each test on the data sheet. AFTA only recommends this type of testing to those who are healthy and have been exercising for sometime.

Note: Explain that subjects should give an all out effort but not to over do it. Also, tell them that they will feel sore the next couple of days after the testing.

Record all data on the Muscular Endurance Evaluation datasheet (see “Muscular Endurance Evaluation Datasheet”). Make sure that the client has filled out the health record and you both have signed it (see “Health Record and Release”).

Measure/record height in inches to the nearest quarter of an inch and weight in lbs.

1. Modified Sit-up Test

Purpose

Test the abdominal musculatures endurance.

Tools

Stop watch or metronome, exercise mat.

Test area

Small room.

Procedure

Have clients lie on mat with feet flat on floor and knees bent at a 90 degree angle. Tester places their hand with palm facing the client on top of knees. Have the client crunch with arms and fingers fully extended, hand over hand, so that they touch testers palm at the top of motion (tuck chin to avoid neck strain). Have them return all the way back placing their shoulders on the floor. Use a metronome set at 60 beats per minute. One beat is for the curl up and hold phase, the next 2 beats for full return or perform each complete repetition over 3 seconds, 1 second for the curl up and hold phase and 2 for the return. Have clients perform as many modified sit ups as possible with good form. When muscles other than the abdominals (psoas) are being used or when pace is disrupted, terminate the test.

Sit-up Test

2. Push Ups

Purpose

Test the pectoral girdle and triceps musculatures endurance.

Tools

Metronome or stop watch.

Test area

Small room.

Procedure

Women will be in a modified position, with knees on a mat and legs at 90 degree angle, with the rest of their body straight. Men will have their feet on the floor. Both will have hands shoulder width apart, hands flat on floor, and back straight. The push up start position is full extension. The end phase is 3 to 5 inches from floor (the size of a fist). Use a metronome set at 60 beats per minute. Two beats are for the lowering and hold phase, the next beat is for full return or perform each complete repetition over 3 seconds. Have clients perform as many pushups as possible with good form. When muscles other than the intended are being used to perform the motion terminate test or when the back doesn’t remain straight.

Modified Push-upTest for Women

3. Box Jumps

Purpose

Test the lower body musculatures endurance.

Tools

Stop watch, first flight of stairs or 9-inch step.

Test area

Flight of stairs.

Procedure

Have client jump up and down onto a stair or 9-inch step as many times as possible within 1 minute. The step should be braced against a wall, held down by a tester, and/or by stopper, to prevent it from coming apart. A complete jump is where both feet come up and touch step as well as both feet returning to floor.

4. Pull ups/arm hang

Purpose

Test the latisimus dorsi and biceps musculatures endurance.

Tools

Stop watch, pull up bar.

Test area

Small room.

Pull ups (men)

Have client assume full extension arm position at pull up stand. Pull body up with chin passing bar and return to full extension. If using metronome set at 60 beats per minute. Two beats are for the lowering and hold phase, the next beat is for full pull up or perform each complete repetition over 3 seconds. Have clients perform as many pull ups as possible with good form. When muscles other than the intended are being used to perform the motion terminate test or when form deteriorates.

Flexed arm hang (women)

Have subject grab pull up bar with pronated (palms facing away) shoulder width apart grip. Use a step to get in position. Have them hold chin above bar for as long as they can with no assistance. Record time while chin is over bar in seconds, when chin goes below bar stop watch.

5. Dips

Purpose

Test the pectoral girdle and triceps musculatures endurance in a different plane than push-ups.

Tools

Stopwatch, dip stand, or benches.

Test area

Small room.

Procedure

Men: have client assume full extended arm position at dip stand. Women: set two benches apart and have client put hands on one bench and feet on the other, with legs straight at start and throughout test. Have client go down to 90° of flexion and return to full extension. If using metronome set at 60 beats per minute. Two beats are for the lowering and hold phase, the next beat is for full return, or perform each complete repetition over 3 seconds. Have clients perform as many dips as possible with good form. When muscles other than the intended are being used to perform the motion terminate test or when form deteriorates.

Modified DipTest for Women