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Name

Section

Date

LAB 4.2 Assessing Your Current Level of Muscular Endurance

The Curl-Up Test


Equipment
1. Four 6-inch strips of self-stick Velcro or heavy tape
2. Ruler
3. Partner
4. Mat (optional)

Preparation
Affix the strips of Velcro or long strips of tape on the
mat or testing surface. Place the strips 3 inches apart.

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 1218 inches
from your buttocks.
2. 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 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. Once your partner says go, perform as many curl-ups as you can at a steady 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 form or drop in your
pace.
Number of curl-ups:

Curl-up test: (a) starting position.

(b) Curl-up.

Rating Your Curl-Up Test Result


Your score is the number of completed curl-ups. Refer to the appropriate portion of the 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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Lab 4.2 Assessing Your Current Level of Muscular Endurance

135

LABORATORY ACTIVITIES

For best results, dont do any strenuous weight training within 48 hours of any test. To assess endurance of the abdominal muscles, perform the curl-up test. To assess endurance of muscles in the upper body, perform the push-up test.

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Ratings for the Curl-Up Test

LABORATORY ACTIVITIES

Number of Curl-Ups
Men

Very Poor

Poor

Average

Good

Excellent

Superior

Age: 1619
2029
3039
4049
5059
6069

Below 48
Below 46
Below 40
Below 38
Below 36
Below 33

4857
4654
4047
3845
3643
3340

5864
5563
4855
4653
4451
4148

6574
6474
5664
5462
5260
4957

7593
7593
6581
6379
6177
5874

Above 93
Above 93
Above 81
Above 79
Above 77
Above 74

Below 42
Below 41
Below 38
Below 36
Below 34
Below 31

4250
4151
3847
3645
3443
3140

5158
5257
4856
4654
4452
4149

5967
5866
5766
5564
5362
5059

6884
6783
6785
6583
6381
6078

Above 84
Above 83
Above 85
Above 83
Above 81
Above 78

Women
Age: 1619
2029
3039
4049
5059
6069

SOURCE: Ratings based on norms calculated from data collected by Robert Lualhati on 4545 college students,
1680 years of age, at Skyline College, San Bruno, California. Used with permission.

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 Cooper Institute developed the ratings for this test with men performing push-ups and women performing modified push-ups. Biologically, males tend to be stronger than females; 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 enduranceregardless 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.
(a) Push-up.
(b) Modified push-up.
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:

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
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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Ratings for the Push-Up and Modified Push-Up Tests


Number of Push-Ups
Men

Poor

Fair

Good

Excellent

Superior

Below 22
Below 17
Below 11
Below 9
Below 6

2228
1723
1117
912
69

2936
2429
1823
1318
1017

3746
3038
2429
1924
1822

4761
3951
3039
2538
2327

Above 61
Above 51
Above 39
Above 38
Above 27

LABORATORY ACTIVITIES

Age: 1829
3039
4049
5059
60 and over

Very Poor

Number of Modified Push-Ups


Women

Very Poor

Poor

Fair

Good

Excellent

Superior

Below 17
Below 11
Below 6
Below 6
Below 2

1722
1118
612
611
24

2329
1923
1317
1216
511

3035
2430
1823
1720
1214

3644
3138
2432
2127
1519

Above 44
Above 38
Above 32
Above 27
Above 19

Age: 1829
3039
4049
5059
60 and over

SOURCE: Based on norms from The Cooper Institute of Aerobic Research, Dallas, Texas;
from The Physical Fitness Specialist Manual, Revised 2002. Used with permission.

Summary of Results
Curl-up test: Number of curl-ups:
Push-up test: Number of push-ups:

Rating:
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 youre not satisfied, set realistic goals for improvement:

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LABORATORY ACTIVITIES

Are you satisfied with your current level of muscular endurance as evidenced in your daily lifefor example, your
ability to carry groceries or your books, hike, and do yard work?

If youre 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 D. If youve
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 D. How do the results compare?

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Chapter 4

Muscular Strength and Endurance