How Fit are U..Assess Muscular Fitness(Part II)

"The alliance between muscular fitness and quality of life is exciting and the payback of enhanced muscular fitness include increase in lean body tissue, low back health, bone mineral density, anaerobic power and most of all Self-esteem."

• Before adopting various training regimens, ascertaining a baseline level for overall muscular fitness is as important as assessing your aerobic fitness ( Read my article on Aerobic fitness assessment).

• Muscular endurance is defined as the ability to contract the muscle exert with sub-maximal force repeatedly over a specific period of time without undue fatigue.

• Before adopting various training regimens, the initial step should be to ascertain a baseline level for overall muscular fitness.

• The most widely method is by determining the maximum number of repetitions of each (callisthenic-type) exercise you can perform.

• For upper and lower body muscular strength testing are Callisthenic-type exercises used are (e.g., push-ups, chin-ups, pull-ups, dips, sit-ups, etc.) 

The One-Minute Push-Up Test :

This test measures muscular endurance of the upper body muscles (anterior deltoid, pectoralis major, triceps). 

How to Perform (Standard Push-up Method):

• Place your hands slightly wider than shoulder width apart, with fingers pointing forward. Your feet should be together. Do not cross them.

• Starting from the up position (front leaning rest), lower your body until your upper arms are parallel to the ground in the down position. 

• Now return to the up position. In the up position your elbows must be extended, in order to count. This is one repetition.

• Both hands must remain in contact with the floor at all times.

• Resting should be done in the up (front leaning rest position). 

• The total number of correct push-ups in one minute is recorded as the score.

For clients who cannot do up to 8 standard push-ups, the modified push-up is recommended. Start in a supported push-up (the knees down) position.

One Minute Sit-Ups Test :

This test measures the muscular endurance of the abdominal muscles.

How to Perform:

• Begin by lying on your back, with your knees bent, heels flat on the floor. Your fingers should be interlocked and positioned behind the head. (Be careful not to pull or strain your...sexy neck).

• The buttocks must remain on the floor with no thrusting of the hips (A partner may hold your feet, if you wish).

• While in the up position, touch your elbows to your knees and then return to a full lying position before starting the next sit-up. 

• When returning to the down position your shoulder blades should touch the ground.

• Any resting should be done in the up position.

• Perform as many correct sit-ups as possible in one minute.

• Your score is the total number of correct sit-ups performed. 

Exercise Technique

An aspect for reliable muscular fitness testing often overlooked is exercise technique. Prior to each exercise assessment clients should be instructed on proper technique including body position, and starting and stopping points of each movement. For consistent results strict testing procedures should be followed.

Interpretation of Muscular Fitness Tests :

One Minute Push Up Test (Men)

Age:	17-19	20-29	30-39	40-49	50-59	60-65
Excellent	>56	>47	>41	>34	>31	>30
Good	47-56	39-47	34-41	28-34	25-31	24-30
Above average	35-46	30-39	25-33	21-28	18-24	17-23
Average	19-34	17-29	13-24	11-20	9-17	6-16
Below average	11-18	10-16	8-12	6-10	5-8	3-5
Poor	4-10	4-9	2-7	1-5	1-4	1-2
Very poor	<4	<4	<2	0	0	0

One Minute Sit Up Test (Men)

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	>49	>45	>41	>35	>31	>28
Good	44-49	40-45	35-41	29-35	25-31	22-28
Above average	39-43	35-39	30-34	25-28	21-24	19-21
Average	35-38	31-34	27-29	22-24	17-20	15-18
Below average	31-34	29-30	23-26	18-21	13-16	11-14
Poor	25-30	22-28	17-22	13-17	9-12	7-10
Very poor	<25	<22	<17	<9	<9	<7