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Name _________________________ Section _______________ Date ______________________________

Lab A4-1 Advanced Weight Training Systems

The basic weight training program described in your text is designed to develop a moderate level of muscular
strength and endurance for general fitness. Depending on your goals and preferences, you may choose to adopt
a more serious program that will result in greater gains in strength. This lab describes some techniques that are
used by athletes and experienced weight trainers.

Regulating Loads, Sets, and Repetitions

Many systems or techniques have been developed for regulating the amount of weight (load) and number of
sets and repetitions used for each exercise. Some of the more commonly used systems are described below.

• Circuit training. Uses 6 to 20 exercise stations set up in a circuit (i.e., in series). The person progresses from
one station to the next, either performing a given number of repetitions or doing as many repetitions as pos-
sible during a given time period (for example, 20 seconds) at each station.

• Constant set method. The same weight and number of sets and repetitions are used for each exercise.
Example: Bench press 5 sets of 5 repetitions at 80 lb.

• Pyramid method. Uses multiple progressive sets, either ascending or ascending–descending, for each
exercise. Variations: increasing weight while decreasing repetitions, or decreasing weight while increasing
repetitions.

Ascending pyramid
Set 1 5 repetitions 75 lb
Set 2 5 repetitions 100 lb
Set 3 5 repetitions 120 lb

Ascending-descending pyramid
Set 1 5 repetitions 75 lb
Set 2 5 repetitions 100 lb
Set 3 5 repetitions 120 lb
Set 4 5 repetitions 100 lb
Set 5 5 repetitions 75 lb

• DeLorme method. 3 sets of 10 repetitions at 50, 75, and 100% of maximum. Example for a person who
can do 10 repetitions at 100 lb:
Set 1 10 repetitions 50 lb (50%)
Set 2 10 repetitions 75 lb (75%)
Set 3 10 repetitions 100 lb (100%)

• Super sets. Usually uses two exercises, typically with opposing muscle groups, in rapid succession.
Set 1 10 repetitions 30 lb knee extensions
Set 1 10 repetitions 15 lb knee flexion
Rest
Set 2 10 repetitions 30 lb knee extensions
Set 2 10 repetitions 15 lb knee flexion
Rest
Repeat

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LAB A4-1 (continued)

• Giant sets. Uses multiple exercises in succession for the same muscle group.
Set 1 10 repetitions 75 lb bench press
Set 1 10 repetitions 5 lb dumbbell fly
Rest
Set 1 10 repetitions 75 lb bench press
Set 1 10 repetitions 5 lb dumbbell fly
Rest
Repeat

Basic Cycle Training Techniques

Cycle training involves varying the volume and intensity of your workouts. It allows the body to recover more
fully and to train hard when intense training is called for. The principle is simple: You do a particular exercise
more intensely in one workout than in another rather than training at maximum intensity for every exercise
during every weight training session.

Many elite athletes use cycle training based around their competitive schedule. In athletics, the year is divided
into off-season, preseason, early season, and peak season. The weight training program will be different during
each part of the year:

• During the off-season, athletes do general conditioning exercises. The program maintains fitness and pro-
vides mental and physical rest from the rigors of training.

• During the preseason and early season (sometimes called the load phase), if the goal is to develop maximum
power for a strength-speed sport, the program develops a base level of fitness that serves as a foundation for
maximum lifts later in the season. The weight training program typically involves high volume (5 sets of 5–8
repetitions for the major exercises, with moderately heavy loads). This phase is typically very exhausting.

• The peak phase (competitive phase) helps you achieve peak performance. The weight training program
involves high-intensity workouts (heavy loads) with much less volume (fewer sets) than in the pre- and
early-season phases. The athlete gets plenty of rest between intense workouts.

Each major cycle contains microcycles in which the volume, intensity, and rest vary from workout to work-
out or from week to week. The purpose of microcycles is to allow muscle systems adequate recovery time.
According to several studies, intensity is the chief factor in building strength. In traditional training programs,
athletes train hard every session, a system that may lead to overtraining. Microcycles prepare people for intense
training by giving them time to recover.

Although sophisticated workout cycles are most suitable to athletes, anyone can benefit from them because
they help increase strength more rapidly. Cycle training can make working out with weights more interesting
and helps you to progress faster. It isn’t necessary to do the same exercises every session using the same
weights. Vary your program. Do some exercises intensely during one workout and other exercises intensely
during the next. A basic three-days-per-week conditioning program using the cycle-training technique
is shown on the facing page.

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LAB A4-1 (continued)

An Example of Cycle Training for General Conditioning

MONDAY
Exercise Sets Repetitions Weight (lb)
Bench press 4 10 60
Lat pulls 3 10 30
Squats 4 10 80
Abdominal curls 3 20 ––
Back extensions 3 15 ––
Arm curls 3 10 25
Triceps extensions 3 10 15

WEDNESDAY
Exercise Sets Repetitions Weight (lb)
Incline press 3 10 40
Modified pull-ups 5 5 ––
Pull-overs 3 10 20
Leg presses 3 10 150 (machine)
Calf raises 4 20 150 (machine)
Abdominal curls 3 40 ––
Good mornings 3 10 15

FRIDAY
Exercise Sets Repetitions Weight (lb)
Bench press 3 10 50
Lat pulls 3 10 40
Squats 3 10 70
Abdominal curls 3 20 ––
Back extension 3 15 ––
Arm curls 4 10 30
Triceps extensions 4 10 20

Develop Your Own Program

Use the examples of cycle training given in this lab to put together a personalized training program. Specify
the amount of weight and number of sets and repetitions for each exercise. In the “Comments” column,
describe any special techniques or systems you will use—for example, an ascending pyramid system for
a 3-set program.

Exercise Weight (lb) Repetitions Sets Comments

Source: Fahey,T. 2007. Basic Weight Training for Men and Women, 6th ed. New York: McGraw-Hill. Used with permission from The
McGraw-Hill Companies, Inc.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-2 Isometric Exercises to Fit a Busy Schedule

Isometric exercises can contribute to muscular strength and endurance and are also excellent for combating
stress and boredom. You can perform isometrics during many other daily activities—sitting in class or at the
office or the library, standing in line, riding in a bus, car, or plane, and so on. List some of the activities in your
daily routine during which you could perform isometric exercises:

1. ____________________________________________________
2. ____________________________________________________
3. ____________________________________________________
4. ____________________________________________________
5. ____________________________________________________

Isometric exercises for the upper and lower body are described below. For each exercise, hold the contraction
for about 6 seconds; do 5 to 10 repetitions. Don’t hold your breath during the contraction, and try not to tense
muscle groups not in use for the exercise.

Isometric Exercises for the Upper Body

• While seated, place the palms of your hands on top of your thighs. Press down.
• Fold your arms in front of your chest with your elbows lifted out in front of you. Grasp your left upper arm
with your right hand, and pull toward the right while you resist with your left arm. Repeat on the other side.
• With your elbows bent and out to the side, place your palms together in front of your chest. Your fingertips
should point toward the ceiling. Push your palms together.
• With your elbows bent and out to the side, use your fingers to lock your hands together in front of your
chest. Attempt to pull your hands apart.
• Squeeze your shoulder blades together by bringing your shoulders down and back.

Isometric Exercises for the Abdominals and Lower Body

• In a seated position, tighten your abdominal muscles as you press your lower back into your seat.
• In a seated position, place your hands on top of your seat for balance and control. Keeping your knee bent,
raise your foot from the floor and your knee from the seat and hold it in the raised position. Repeat for the
other leg. For a more intense exercise, lift both legs together. Don’t arch your back, and don’t do this exercise
if you feel any strain on your back.
• In a seated position, place your hands on top of your seat for balance and control. Straighten one leg out in
front of you, lifting it slightly off the seat.
• In either a standing or seated position, tighten the muscles in your buttocks.
• From a standing position, do a shallow knee bend. Keep your back straight and don’t let your knees extend
out in front of your toes. You can mimic this exercise from a seated position by pushing against the floor with
your feet as you tighten the muscles you would use to rise from your seat.
• From a standing position, rise up on the balls of your feet.
• Kegel exercises: Tighten the muscles of the pelvic floor and hold. (Pelvic floor muscles are those used to stop
the flow of urine.)

Fahey/Insel/Roth, Fit and Well, Seventh Edition. © 2007 The McGraw-Hill Companies.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-3 Predicting 1-RM (Repetitions Maximum)

from Weight Training Workouts
To assess your strength level and track the progress of your strength training program, you can use data from
your weight training workouts to calculate 1-RM. On your workout card, record the amount of weight you lift
and the number of repetitions you can complete using that weight. Perform as many repetitions that you can
using correct form for each exercise. Use the table on the following page to determine the 1-RM that corre-
sponds to the amount of weight and number of repetitions you lifted. Fill in the following chart to use this
method to track your strength gains in major muscle groups as your strength training program progresses. Fill
in additional exercises as needed.

Date ______ Date ______ Date ______

Exercise Weight Reps 1-RM Weight Reps 1-RM Weight Reps 1-RM

Bench press

Overhead press

Lat pull

Biceps curl

Leg press

Leg extension

To use the following table to determine 1-RM, find the weight you lifted in the left column and move across the
row until you reach the column for the number of repetitions you performed; the number in the corresponding
row and column is your 1-RM for that exercise.

Repetitions
Wt (lb) 1 2 3 4 5 6 7 8 9 10 11 12
20 20 21 21 22 23 23 24 25 26 27 28 29
25 25 26 26 27 28 29 30 31 32 33 35 36
30 30 31 32 33 34 35 36 37 39 40 42 43
35 35 36 37 38 39 41 42 43 45 47 48 50
40 40 41 42 44 45 46 48 50 51 53 55 58
45 45 46 48 49 51 52 54 56 58 60 62 65
50 50 51 53 55 56 58 60 62 64 67 69 72

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LAB A4-3 (continued)

Repetitions
Wt (lb) 1 2 3 4 5 6 7 8 9 10 11 12
55 55 57 58 60 62 64 66 68 71 73 76 79
60 60 62 64 65 68 70 72 74 77 80 83 86
65 65 67 69 71 73 75 78 81 84 87 90 94
70 70 72 74 76 79 81 84 87 90 93 97 101
75 75 77 79 82 84 87 90 93 96 100 104 108
80 80 82 85 87 90 93 96 99 103 107 111 115
85 85 87 90 93 96 99 102 106 109 113 118 122
90 90 93 95 98 101 105 108 112 116 120 125 130
95 95 98 101 104 107 110 114 118 122 127 132 137
100 100 103 106 109 113 116 120 124 129 133 139 144
105 105 108 111 115 118 122 126 130 135 140 145 151
110 110 113 116 120 124 128 132 137 141 147 152 158
115 115 118 122 125 129 134 138 143 148 153 159 166
120 120 123 127 131 135 139 144 149 154 160 166 173
125 125 129 132 136 141 145 150 155 161 167 173 180
130 130 134 138 142 146 151 156 161 167 173 180 187
135 135 139 143 147 152 157 162 168 174 180 187 194
140 140 144 148 153 158 163 168 174 180 187 194 202
145 145 149 154 158 163 168 174 180 186 193 201 209
150 150 154 159 164 169 174 180 186 193 200 208 216
155 155 159 164 169 174 180 186 192 199 207 215 223
160 160 165 169 175 180 186 192 199 206 213 222 230
165 165 170 175 180 186 192 198 205 212 220 229 238
170 170 175 180 185 191 197 204 211 219 227 235 245
175 175 180 185 191 197 203 210 217 225 233 242 252
180 180 185 191 196 203 209 216 223 231 240 249 259
185 185 190 196 202 208 215 222 230 238 247 256 266
190 190 195 201 207 214 221 228 236 244 253 263 274
195 195 201 206 213 219 226 234 242 251 260 270 281
200 200 206 212 218 225 232 240 248 257 267 277 288
205 205 211 217 224 231 238 246 255 264 273 284 295
210 210 216 222 229 236 244 252 261 270 280 291 303
215 215 221 228 235 242 250 258 267 276 287 298 310
220 220 226 233 240 248 256 264 273 283 293 305 317
225 225 231 238 245 253 261 270 279 289 300 312 324
230 230 237 244 251 259 267 276 286 296 307 319 331
235 235 242 249 256 264 273 282 292 302 313 325 339
240 240 247 254 262 270 279 288 298 309 320 332 346
245 245 252 259 267 276 285 294 304 315 327 339 353
250 250 257 265 273 281 290 300 310 322 333 346 360
255 255 262 270 278 287 296 306 317 328 340 353 367
260 260 267 275 284 293 302 312 323 334 347 360 375
265 265 273 281 289 298 308 318 329 341 353 367 382
270 270 278 286 295 304 314 324 335 347 360 374 389
275 275 283 291 300 309 319 330 341 354 367 381 396
280 280 288 296 305 315 325 336 348 360 373 388 403
285 285 293 302 311 321 331 342 354 367 380 395 411
290 290 298 307 316 326 337 348 360 373 387 402 418
295 295 303 312 322 332 343 354 366 379 393 409 425
300 300 309 318 327 338 348 360 372 386 400 416 432
Table generated using the Brzycki equation: 1-RM = weight (kg) / (1.0278 – (0.0278
repetitions)).
Source: Adapted from Brzycki, M. 1993. Strength testing: Predicting a one-rep max from a reps-to-fatigue. Journal of Physical Education,
Recreation, and Dance 64: 88–90.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-4 Vertical Jump Test to Assess Power

Equipment
1. Yardstick or tape measure 4. Partner
2. Chair 5. Tape
3. Smooth wall at least 12 feet high

Instructions
1. Attach the yardstick or tape measure to the wall. You should be able to reach the lower end of the yardstick
when you stand next to the wall and extend your arm over your head.
2. Warm up before taking the test, and then make a few practice jumps.
3. Stand sideways next to the wall with your feet flat on the floor. Reach as high as possible on the yardstick
with your arm and fingers fully extended and your palm toward the wall. Have your partner read this mea-
surement to the nearest quarter inch (0.25 in.); record it as the starting height. (Your partner may find it
easier to read the measurements if she or he stands on a chair; however, your partner should be far enough
away to ensure that you can jump safely.)
Starting height: ___________ in.
4. Move a safe distance away from the wall. As you bend your knees to a squat position, bring your arms
down and back. Pause in this position and then jump as high as possible with your arms moving forward
and up. Do not hop or double jump on takeoff. Touch the yardstick at the peak height of the jump with
your arms and fingers fully extended. Have your partner note this measurement.
5. Perform three trials. Record the measurement of the highest jump.
Peak jump height: ___________ in.
6. To determine your score, subtract your starting height from your peak jump height.

Vertical jump score = _______________ in. – _______________ in. = ___________ in.

(peak jump height) (starting height)

Rating Your Vertical Jump Score

Vertical Jump Score (in.)

Needs
Men improvement Fair Good Very good Excellent
Age: 15–19 Below 7.00 7.00–10.25 10.50–14.25 14.50–19.75 Above 19.75
20–29 Below 8.25 8.25–11.50 11.75–15.00 15.25–21.75 Above 21.75
30–39 Below 7.00 7.00–10.25 10.50–14.25 14.50–19.75 Above 19.75
40–49 Below 6.25 6.25–8.75 9.00–12.00 12.25–16.50 Above 16.50
50–59 Below 5.50 5.50–7.50 7.75–11.25 11.50–14.50 Above 14.50
60–69 Below 4.50 4.50–6.50 6.75–9.25 9.50–12.50 Above 12.50

Women
Age: 15–19 Below 6.00 6.00–8.50 8.75–11.00 11.25–14.25 Above 14.25
20–29 Below 6.00 6.00–7.50 7.75–10.75 11.00–15.25 Above 15.25
30–39 Below 4.25 4.25–6.00 6.25–9.25 9.50–12.25 Above 12.25
40–49 Below 4.00 4.00–5.50 5.75–7.25 7.50–10.50 Above 10.50
50–59 Below 3.50 3.50–4.75 5.00–6.50 6.75–9.00 Above 9.00
60–69 Below 2.50 2.50–3.75 4.00–5.25 5.50–8.25 Above 8.25
Rating:____________________

Source: The Canadian Physical Activity, Fitness and Lifestyle Appraisal: CSEP’s Plan for Healthy Active Living. 2nd Edition, 1998. Reprinted
with permission of the Canadian Society for Exercise Physiology.

Fahey/Insel/Roth, Fit and Well, Seventh Edition. © 2007 The McGraw-Hill Companies.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-5 The 6-Second Dash Test to Assess Speed

Equipment
1. Stopwatch
2. Straight running space at least 70 yards long, with markers or chalk lines placed at 2-yard intervals from
28 to 60 yards
3. One person to time the run and another to note distance traveled
(Note: Several people can take the test at one time, but it is most accurate when one spotter is assigned to
each runner to note the distance traveled.)
4. Whistle (optional)

Instructions
1. Warm up before taking the test.
2. Stand at the starting line. The spotter assigned to you should stand about 45 yards from the starting line.
3. At the sound of the whistle, run as far as you can until the whistle is blown again at the end of 6 seconds.
(Verbal commands to start and stop can also be used.) The person timing the test should call out times to
alert the spotters as to where their assigned runner will be at the 6-second mark.
4. Your spotter should note the point on the track you reach when the second whistle is blown. Your score is
the distance traveled, given to the nearest yard.
5. Perform two trials, at least 5 minutes apart. Record the result from your best trial.
Distance traveled: _____ yards

Rating Your 6-Second Dash Score

Distance (yards)
Men Women
Excellent >53 >44
Good 51–53 42–44
Average 42–50 35–41
Poor 37–41 29–34
Very poor <37 <29

Rating: ______________________________

Source: Based on the scores of 50 students for each group as reported by L. Scott, Northeast Louisiana University, Monroe, La., 1973.
From Johnson, B. L., and J. K. Nelson. 1986. Practical Measurement for Evaluation in Physical Education, 4th ed. Minneapolis, Minn.: Burgess
Publishing Co. Copyright © 1986 by Macmillan Publishing Company. Reprinted with permission of Pearson Education, Inc.

Fahey/Insel/Roth, Fit and Well, Seventh Edition. © 2007 The McGraw-Hill Companies.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-6 Tests of Upper-Body Endurance for Men and Women

I. Pull-Up Test for Assessing Arm and Shoulder Endurance in Men

Equipment
Horizontal bar 11/2 inches in diameter, set at a height for which the tallest test subject cannot touch the ground
when in the hanging position

Instructions
1. Hang from the bar with palms facing forward and legs straight.
2. Pull your body upward until your chin is over the bar. Do not swing or snap your body; keep your legs
straight. (To prevent swinging, a partner can extend an arm across the front of your thighs.)
3. Return to the starting position, and then repeat. Make sure you fully extend your arms between each
pull-up.
4. Perform as many pull-ups as you can.

Total number of pull-ups: _____

Rating Your Pull-Up Test Score

Rating Number of Pull-Ups
Excellent 15+
Good 12–14
Average 8–11
Fair 5–7
Poor 0–4
Source: Johnson, B. L., and J. K. Nelson. 1986. Practical Measurement for Evaluation
in Physical Education, 4th ed. Minneapolis, Minn.: Burgess Publishing Co. Copyright ©
1986 by Macmillan Publishing Company. Reprinted with permission of Pearson
Education, Inc.

Rating: ______________________________________

II. Parallel Bar Dip Test for Assessing Arm and Shoulder Endurance in Men

Equipment
Two parallel bars raised to a height from which the tallest test subject cannot touch the ground when in the
lowered, bent-arm position

Instructions
1. Assume a straight-arm support position between the parallel bars. Your legs should be straight.
2. Lower your body until your elbows are bent at right angles (90°).
3. Return to the starting position, and then repeat. Do not swing or kick your legs.
4. Perform as many bar dips as you can.
Total number of bar dips: _____

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LAB A4-6 (continued)

Rating Your Bar Dip Test Score

Rating Number of Bar Dips

Excellent 25 or more
Good 18–24
Average 9–17
Fair 4–8
Poor 0–3
Source: Johnson, B. L., and J. K. Nelson. 1986. Practical Measurement for Evaluation
in Physical Education, 4th ed. Minneapolis, Minn.: Burgess Publishing Co. Copyright © 1986
by Macmillan Publishing Company. Reprinted with permission of Pearson Education, Inc.

Rating: ______________________________

III. Flexed-Arm Hang Test for Assessing Arm and Shoulder Endurance in Women

Equipment
1. Horizontal bar 11/2 inches in diameter, set at a height from which the tallest test subject cannot touch the
ground when in the flexed-arm hang position
2. One or two helpers (or a chair) to raise you into the starting position; one helper to time the test
3. Stopwatch or watch with a second hand

Instructions
1. Grasp the bar with palms facing forward. With the assistance of helpers or a chair, raise your body off the
ground until your chin is above the bar and your elbows are flexed.
2. Hold the flexed-arm hang position for as long as possible. Time should be stopped as soon as your chin
touches the bar, tilts backward, or drops below the bar.
3. Record the total amount of time you held the flexed-arm position, in seconds.
Total flexed-arm hang time: _____ seconds

Rating Your Flexed-Arm Hang Test Score*

Rating Time (seconds)

Excellent >33
Very good 17–33
Good 8–16
Poor 4–7
Very poor <4

*It should be noted that these standards are based on

students without disabilities, 10–17 years of age.
Source: Adapted from AAHPERD Youth Fitness Test Manual.
1976. Reston,Va.: AAHPERD. Used with permission.

Rating: _________________________________

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LAB A4-6 (continued)

IV. One-Bar Dip Test for Assessing Arm and Shoulder Endurance in Women

Equipment
Horizontal bar 11/2 inches in diameter, set at a height from which the tallest test subject cannot touch the
ground when in the lowered, bent-arm position

Instructions
1. Begin in a straight-arm support position with your palms facing forward and your hips resting on
the bar.
2. Sliding your body against the bar, lower yourself downward until your elbows form approximately
a right angle (90°).
3. Return to the starting position. Perform as many bar dips as you can, and record the total number.

Total number of bar dips: _____

Rating Your One-Bar Dip Test Score

Rating Number of Bar Dips

Excellent >16
Very good 13–16
Good 8–12
Poor 5–7
Very poor <5
Source: Johnson, B. L., and J. K. Nelson. 1986. Practical Measurement for Evaluation
in Physical Education, 4th ed. Minneapolis, Minn.: Burgess Publishing Co. Copyright © 1986
by Macmillan Publishing Company. Reprinted by permission of Pearson Education, Inc.

Rating: ______________________________
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Name _________________________ Section _______________ Date ______________________________

Lab A4-7 Dynamic Muscular Endurance Test Battery

For this test, you perform seven different strength exercises using resistance that is a set percentage of your total
body weight.

Equipment
1. Flat bench (with or without racks)
2. Barbell, assorted weight plates, and collars to hold weight plates in place
3. Lat pull-down machine
4. Pull-down machine for triceps extension
5. Leg curl machine
6. Incline board (sit-up station)
7. Weight scale

Preparation
Weigh yourself: _______ lb. Fill in the appropriate resistance column (men or women) in the chart below by
multiplying the percent body weight number by your body weight. These calculations determine the amount of
weight you should lift for each exercise. Try each exercise a few times so that you can practice your technique
and warm up your muscles.

Instructions
Perform each exercise as described below, using the amount of resistance you calculated and entered in the
chart. Perform as many repetitions as possible, up to a maximum of 15. Record the number of repetitions of
each exercise you perform.
Arm/bicep curl (free weights): See exercise 5 in the free weights program in your text.
Bench press (free weights): See exercise 1 in the free weights program in your text.
Lat pull-down (lat machine): See exercise 2 in the weight machine program in your text.
Triceps extension (pull-down station): Stand with feet shoulder-distance apart. Grasp the bar with a
pronated (palms away) grip; elbows should be close to the body and hands should be in line with the
elbows. The bar should be at about face level. Press the bar down by fully extending the elbows. Return
to the starting position and repeat.
Leg curl (leg curl or knee flexion machine): See exercise 13 in the weight machine program in your text.
Bent-knee sit-up (incline board sit-up station and free weights): Lie on your back on the incline board with
knees bent and feet hooked under the support. Arms should be crossed on your chest. Keeping your
middle and low back flat on the board, raise your head and shoulders off the board. Return to the start-
ing position.

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LAB A4-7 (continued)

Men Women
Exercise Percent body Amount of Percent body Amount of Repetitions
weight to be lifted resistance weight to be lifted resistance (maximum = 15)
Arm curl 0.33 0.25
Bench press 0.66 0.50
Lat pull-down 0.66 0.50
Triceps extension 0.33 0.33
Leg extension 0.50 0.50
Leg curl 0.33 0.33
Bent-knee sit-up — —
TOTAL

Rating Your Dynamic Muscular Endurance

Total your repetitions for each exercise to calculate your overall score. Find your rating in the table below.

Rating: ________________________

Total repetitions Fitness category

91–105 Excellent
77–90 Very good
63–76 Good
49–62 Fair
35–48 Poor
<35 Very poor

Source: Ratings based on data for 250 college-age men and women. Heyward,V. H. 1998. Advanced Fitness Assessment and Exercise
Prescription. 3rd ed. Champaign, Ill.: Human Kinetics.
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Name _________________________ Section _______________ Date ______________________________

Lab A4-8 The 60-Second Sit-Up Test

Do not take this test if you suffer from low-back pain.

Equipment
1. Stopwatch, clock, or watch with a second hand
2. Partner to hold your ankles
3. Mat or towel to lie on (optional)

Preparation
Try a few sit-ups to get used to the proper technique and warm up your abdominal muscles.

Instructions
1. Lie flat on your back on the floor with knees bent, feet flat on the floor, and your fingers interlocked behind
your neck (or cupped behind your ears). Your partner should hold your ankles firmly so that your feet stay
on the floor as you do the sit-ups.
2. When someone signals you to begin, raise your head and chest off the floor until your elbows touch your
knees or thighs, and then return to the starting position. Keep your neck neutral. Keep your breathing as
normal as possible; don't hold your breath.
3. Perform as many sit-ups as you can in 60 seconds.
Note: The norms for this test were established with subjects interlocking their fingers behind their neck;
your results will be most accurate if you use this technique. However, some experts feel that sit-ups done in
this position can cause injury to the neck. If this is a concern, perform the test with your hands cupped be-
hind your ears rather than behind your neck. Alternatively complete the curl-up test described later in this
lab. If you perform sit-up with your hands behind your neck, take care not to force your neck forward, and
stop if you feel any pain in your neck.
Number of sit-ups: _______________

Rating Your Muscular Endurance

Refer to the table on the following page for a rating of your abdominal muscle endurance.

Rating: _____________

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LAB A4-8 (continued)

Ratings for the 60-Second Sit-Up Test

Number of Sit-Ups
Men Very Poor Poor Fair Good Excellent Superior
Age: Under 20 Below 36 36–40 41–46 47–50 51–61 Above 61
20–29 Below 33 33–37 38–41 42–46 47–54 Above 54
30–39 Below 30 30–34 35–38 39–42 43–50 Above 50
40–49 Below 24 24–28 29–33 34–38 39–46 Above 46
50–59 Below 19 19–23 24–27 28–34 35–42 Above 42
60 and over Below 15 15–18 19–21 22–29 30–38 Above 38

Women Very Poor Poor Fair Good Excellent Superior

Age: Under 20 Below 28 28–31 32–35 36–45 46–54 Above 54
20–29 Below 24 24–31 32–37 38–43 44–50 Above 50
30–39 Below 20 20–24 25–28 29–34 35–41 Above 41
40–49 Below 14 14–19 20–23 24–28 29–37 Above 37
50–59 Below 10 10–13 14–19 20–23 24–29 Above 29
60 and over Below 3 3–5 6–10 11–16 17–27 Above 27

Source: Based on norms from The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas,
Texas, revised 2002. Used with permission.
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