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Mia Rastall
Testing and Exercise Prescription SER 311 01
Lab Module Four
04/13/2020
Dr. Brian Larouere
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Background

The components of musculoskeletal fitness are muscular strength, power, endurance, and

flexibility. Strength is described as the ability of a muscle, or muscle group to exert force to

overcome resistance. We use our strength everyday anytime we open a door, or pick something

up. Power is the maximal force you exert in a short period of time. Jumping, or throwing objects

are examples as to where power is used. Endurance is the ability to exert force repeatedly.

Endurance can be used in many instances. Endurance is used every time someone is performing

reps of an exercise. For an example when you do 20 sit ups in a row, you are utilizing your

endurance. Flexibility is the range of motion your joint allow. Flexibility is a big aspect in

exercising. You are utilizing your flexibility every time you exercise. It is very important to

stretch before and after exercise. We assess musculoskeletal fitness for a couple of reasons. First,

musculoskeletal fitness is an important part of athletic performance. Increasing your

musculoskeletal fitness can better your athletic performance. Another reason we assess

musculoskeletal fitness is to have a view of your overall health. Assessing musculoskeletal

fitness allows us to recognize the quality of a person’s musculoskeletal health. Having poor

musculoskeletal fitness can have a negative impact on your body. Improving your

musculoskeletal fitness is very important for our health. It can help decrease joint and back pain,

and the risk of obesity. Also, as your musculoskeletal fitness becomes stronger, it will be easier

to perform physical activity. Physical activity is a main factor in great health. This is why it is

important to assess, in order to improve one’s body we need to clarify areas that need

improvement by assessing musculoskeletal fitness.

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Data
Name: Mia Rastall
Age: 20 Sex: Female Height: 64 inches Weight: 140

Resistance training program/ history:

Have not participated in any resistance training program. Although I do try to exercise at

least three times a week. My workouts include, resistance training, and cardio. I use resistance

bands for my lower body exercises. I try to focus on strengthening my leg muscles to support my

weak knees. My cardio mainly consists of jogging, or using the elliptical.

Muscular Endurance Tests:

Test Date Data Classification Confidence/ Accuracy

Push Up 05/1/2020 15 Good I am confident with the results of this test. I made sure to
look over the procedures thoroughly before performing
the test. Once I felt I was coming out of correct form I
stopped, just as the instructions stated. I also had a person
counting my pushups for me to ensure accuracy.

1 Min 05/1/2020 30 30% / fair I am confident in the accuracy of this test. I made sure to
Sit Up stay in correct form. I kept my arms tightly, crossed, and
flat against my chest during the test. I made sure that my
elbows touched my knees when coming up from the sit-
up. I had set a timer, and had a person count my sit-ups
for me to ensure the results were accurate.
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Data
Flexibility Tests:
Test Date Data Classification Confidence/ Accuracy

Sit and Reach 05/1/2020 71 cm Excellent I feel confident with the accuracy of my
score. I made sure to follow the procedures
of the test correctly. I made sure my legs
were straight while I reached forward. I also
made sure to overlap my hands while I
reached forward. I am flexible, so the
flexibility tests were easy for me
to complete correctly.

Shoulder 05/1/2020 3cm Pass I feel confident with this test as well. I made
Flexibility overlap sure I connected the same fingers on both
(Left Arm) hands. I had a person measure the overlap of
my fingers, to make sure it was accurate.

Shoulder Flexibility 05/1/2020 3cm Pass I am confident with both arms.

(Right Arm) overlap

References:
https://www.ncbi.nlm.nih.gov/books/NBK241310/

https://www.acsm.org/read-research/books/acsms-guidelines-for-exercise-testing-and-

prescription
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Discussion of Test Results

After performing the muscular endurance, strength, and flexibility tests, I feel the

assessment is somewhat accurate. Testing muscular endurance by performing sit ups for one

minute is a good way to assess. You are repeatedly doing a sit up in a timed period. By doing this

you can discover how much muscular endurance your body has. I feel this is a quick easy way to

assess an overview of your muscular endurance. I do not believe is the most efficient test but

overall, I feel it is accurate. When performing the push up test I feel this is a good way to

measure the muscular endurance and strength. Push-ups are an upper body exercise. Testing to

see how many push-ups you can do is a great way to discover how well your upper body strength

is. It is also good way to measure muscular endurance. Just as the sit up test, during the push up

test you are repeatedly doing a push up until fatigued. The only difference is the push up test is

not timed. I feel the push up test is a good way to measure muscular endurance, however when it

comes to muscular strength I feel it is not as accurate. Doing a push up is more focused on upper

body instead of full body strength. A person may have more muscular strength in other areas. I

do not think this test assessed my full muscular strength. When I performed the flexibility tests, I

think it accurately assessed the flexibility of my lower, and upper body. The sit and reach test is a

great way to measure the flexibility of the lower back and hamstrings. The shoulder test is a great

way to assess your shoulder flexibility. Even though these tests do not measure full body

flexibility, I feel they are a great way to get an overview of a person’s flexibility.
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Discussion of Test Results

Test Modified
Push Up Wall push-up:
Position body standing straight up, feet together in front of a wall.
Position hands on the wall arms straight shoulder width apart.
Next bend arms against as if you are doing a push up. Repeat
these steps until you become fatigued
Sit up Lay back on the floor, with knees bent at 90 degrees. Keep arms
straight at the sides of your body while doing sit up.

Sit and reach Stand body straight up with legs and feet together. Next bend
your upper body over while having your arms reaching downward
to your feet.

Shoulder flexibility Hold right arm upward, use your left hand to grab right hand and
slowly pull right hand behind your head until elbow is bent.
Repeat with left arm.