Muscular Strength Endurance

Some tests have a whole body workout, like the burpee test, though others focus on a section of the body or particular

muscle groups.

Upper Body Strength Endurance Tests

■ Pull-Up Test (also PFT Pull Up and NAPFA Pull Up)

■ Cadence Pull-Up Test — at a rate of 15 per minute
■ Horizontal Pull-Up Test and Modified Pull-Up — with the body horizontal or at an incline, grasp and pull up
towards a bar.
■ Bench Pull
■ Bench Press Max Reps
■ Bench Press (%BW)
■ Bench Press Beep

■ Bench Press (Brockport)

■ Bench Press Cadence Test
■ Push Up (general)
■ Push-up (cadence)
■ Push Up Beep (NHL)
■ Push-up Test (at home)
■ Push Up with a Chair
■ Modified push-up test
■ Push Ups (APFT)
■ Push Ups (PRT)
■ Push Up (maximum)
■ Seated Dumbell Press (Brockport)
■ Arm Curl Test
■ Bicep Curl Max Reps
■ Dips
■ Flexed Arm Hang
■ Flexed Arm Hang (PFT)
■ Flexed Arm Hang (IPFT)
■ Bent Arm Hang (Eurofit)
■ Extended (Straight) Arm Hang Test — hanging from an overhead bar with straight arms for as long as
possible, part of the Brockport assessment.
Core Strength Endurance Tests

■ Abdominal Endurance Tests

■ Curl Ups (Pres Challenge)
■ Curl Ups (partial) (Pres Challenge)
■ Curl Up Beep (NHL)
■ Partial Curl Ups
■ FitnessGram Curl Up
■ NCF Abdominal Curl Test
■ Sit-up Test (test at home)
■ 30sec Sit-Up Test (Eurofit)
■ Crunches (situps) (PFT)
■ Side Ramp
■ Plank Test
■ Leg Raises
■ Leg Tuck
■ Ins and Outs
■ Back Extensions — number of back extensions performed in 20 seconds.
Lower Body Strength Endurance Tests

■ Squat Test (test at home) — perform as many squats as you can.

■ Single Leg Squat
■ Wall Sit (Single Leg)
■ Wall Squat
■ 30 Second Endurance Jump — jump across a hurdle as many times as possible in 30
seconds.
■ Multistage Hurdle Jump Test — count the number of jumps over a hurdle in two
20-second periods.
■ Hurdle Agility Jump — 45 seconds of two-legged jumping over a hurdle.
■ Chair Stand Test
■ Ruffier Squat Test — measure heart rate before and after performing 30 squats in 45
seconds.
Metabolic equivalents (METs) are used to measure your intensity of exercise and uptake of oxygen. They measure
energy expenditure at rest.

Cardiorespiratory endurance is measured by maximum oxygen uptake (VO2 max) and how it’s used during intense
exercise. Higher amounts of oxygen uptake show that you’re using more oxygen and that your cardiorespiratory
system is functioning efficiently.

VO2 tests are usually done with a clinician or exercise physiologist in a laboratory, hospital, or clinic. You can do
submaximal tests with a qualified fitness instructor.

Submaximal exercise tests are used to measure your cardiorespiratory endurance. If you’re physically fit or an
athlete, you can measure your cardiorespiratory fitness using:

● the Astrand treadmill test

● the 2.4 km run test
● the multistage bleep test
More sedentary people can do the Cooper 1.5-mile walk-run test. You can also do a treadmill test or estimate
your own levels comparing how fast you run to average results from races.

The tests can help provide information about how well your heart and lungs are working to get oxygen to your
muscles during exercise. Your results may indicate your risk for developing heart disease or other chronic
diseases. They will include resting blood pressure and heart rate. The results can then be used to help
determine the type of exercise and weight loss programs that may be needed.