Methods of Muscular Fitness Assessment The association between muscular fitness and quality of life is impressive. The benefits of muscular fitness development include increases in lean body tissue, bone mineral density, connective tissue strength, anaerobic power, low-back health, and self-esteem
(Neiman, 1995). Although personal trainers develop various resistance training regimens based upon the client’s goals, preferences and time constraints, the initial step (after equipment familiarization) should be to establish a baseline level for overall muscular fitness. This would include tests for muscular strength and muscular endurance. The most important reason for monitoring muscular fitness is for program/client evaluation and the progression of the resistance training program (Kramer
& Fry, 1995). The purpose of this article is to discuss appropriate methods of muscular fitness assessment for the personal trainer. Show What is your Goal? Strength or Endurance Muscular Strength Testing Obtaining the client’s maximum load capabilities may serve one of the following purposes: 1) to establish the load settings for an initial exercise prescription, 2) to determine the progress of a current resistance training program, or 3) to rank clients muscular strength based on standard
norms. If the intent is to classify muscular strength, in relation to total body weight, divide the total amount lifted (lbs) by the clients body weight (lbs). Standard norms (see Tables 1-4) are used to evaluate this relative strength ratio. For example, a thirty year-old female (weight = 130 lbs) has a 1 RM leg press of 150 lbs. Her ratio would be 1.15 (150 lbs/130 lbs = 1.15) which is a rating of ‘Fair.‘ The most widely used exercises for upper and lower body muscular strength testing are the bench press and leg press, respectively. Other dynamic strength tests include the arm curl, latissimus dorsi pull down, knee extension and knee curl. Norms for assessing the combined total of these strength measures, by calculating a point score for each measure, are presented in Table 5 (Heyward, 1991).
The personal trainer may find the estimation (of 1 RM) method a more practical, and certainly safer, alternative to maximal exertion testing. Factors such as age, current training status, physical limitations, and fitness goals will help define the most appropriate test protocol. Muscular Endurance Testing Fixed Percentage of a Person’s Body Weight Method Fixed Percentage of Person’s Body Weight Fixed Percentage of a One's 1 RM Method Absolute Method Calisthenic-Type Exercises The purpose of push-up test is to measure upper body muscular endurance. The standard and modified push-up are often used. For clients who cannot do up to 8 standard push-ups, the modified push-up is recommended. Start in a supported push-up (or modified with the knees down) position. Lower chest to the floor and return to the starting position. The client performs as many continuous push-ups as possible without stopping. Assessment Equipment: Free Weights Vs. Resistance Machines Exercise Technique Safety Issues Summary References Is the ability of a muscle to exert submaximal force repeatedly over time?Muscular endurance: The ability of muscles to exert submaximal effort repetitively (contract over and over again or hold a contraction for a long time).
What is the ability of the muscles to exert force repeatedly?Muscular endurance is the ability of a muscle or group of muscles to exert force repeatedly.
What is refers to the capacity of muscle to exert a submaximal force?Muscular endurance refers to the ability of skeletal muscle to repeatedly (dynamically) or statically contract, or exert a submaximal force, over an extended period of time. Endurance physical activities are activities which can be sustained for a long period of time.
What is the ability of a muscle group to exert submaximal force for extended periods quizlet?Muscular endurance is defined as the ability of a muscle, or group of muscles, to exert a submaximal force over an extended period of time.
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