Muscular Strength and Endurance Appraisals

Muscular Strength and
Endurance Appraisals
T
The human body is made
up of some four hundred
muscles; evolved through
centuries of physical
activity. Unless they
are used, they will
deteriorate.
Eugene Lyman Fisk
Chairman of the Life Extension Institute
he appraisals in this chapter focus on muscular
strength, muscular endurance, and flexibility. You can
achieve many health benefits by addressing these aspects
of your overall fitness. Most importantly, you will be able to
perform everyday activities without fatigue or soreness. In
turn, this will enhance your quality of life as well as your
confidence.
These appraisals measure, with the aim of improving, overall musculoskeletal fitness. Some appraisals locus on specific muscles or muscle
groups; others involve many muscles at one time. For sure, all these
appraisals will give you a good workout, and you will see improvements after participating fully in your Health and Physical Education
class.
Whichever appraisal you choose, your results can be used to design
a program that addresses your individual fitness needs. (You'll learn all
about developing a personal fitness program in Unit 3.)
Chapter Objectives
Key Terms
In this chapter, you will:
musculoskeletal fitness
> Explore what is meant by the term "musculoskeletal fitness"
muscular strength/endurance
> Distinguish between "muscular strength" and "muscular
endurance"
flexibility
Grip Strength Appraisal
Push-Dps
Partial Curt-Ups Appraisal
Sit-and-Reach Appraisal
Vertical jump Appraisal
> Learn how to perform the following basic-level musculoskeletal
fitness tests: grip strength, push-ups, partial curl-up, the sitand-reach appraisal, and the vertical jump
> Learn how to interpret your musculoskeletal results using
CPAFLA's scores and ratings
performance-level appraisals
Dot Drill
Illinois Agility Run
Wall-Ball Toss
> Identify common "performance-level appraisals" that focus
more on measuring (and improving) speed, agility, and
coordination
20- and 4O-Yard Sprints
Chin-Ups/Flexed-Arm Hang
Appraisals
UN IT 2 > Fitness Measurements and Appraisals
Musculoskeletal Fitness
Musculoskeletal fitness refers to muscular strength and muscular
durance as well as to the flexibility of your joints. Muscular strength
I muscular endurance are often used interchangeably, but they are
: the same.
Muscular strength refers to the maximum force a muscle can
exert in a single contraction.
Muscular endurance refers to a muscle's ability to perform
repeatedly without fatigue.
In the context of physical activity, flexibility simply refers to the
iity of joints to bend through their full range of movement (ROM).
ic more flexible your joints, the more you will be able to perform
lysical activity effortlessly.
The musculoskeletal appraisals in the first part of this chapter are
: of the Canadian Physical Activity, Fitness & Lifestyle Approach
PAFLA). Whichever of these CPAFLA appraisals you choose, try your
(without overdoing it). As with most things, good effort usually
; good results.
As a bonus, at the end of this chapter, there are additional appraisals
formance appraisals) that you will find more challenging.
Musculoskeletal fitness appraisals measure
muscular strength, muscular endurance, and
joint flexibility.
•Ltscular strength refers to the force a muscle can exert in a single contraction.
CHAPTERS r Muscular Strength and Endurance Appraisals
Grip Strength
The Grip Strength Appraisal uses a device called a hand-grip
dynamometer. This device can be adjusted to suit your hand size.
Readings are expressed in kilograms.
How Well Did You Do?
T
he table below will provide
you with your rating on the
Grip Strength Appraisal.
AGES 15-19
FEMALES
Excellent
^ 6 8 kg
Very Good
60-67 kg
Good
53-59 kg
Fair
48-52 kg
Need Improvement
^ 4 7 kg
AGES 15-19
MALES
Excellent
^ 108 kg
Very Good
98-107 kg
Good
90-97 kg
Fair
79-89 kg
Need Improvement
^ 7 8 kg
You can refer back to the Health
Benefits Zones table on page 13 to
interpret your rating. The greatest
health improvement is to move from
a "fair" to a "good" rating.
Remember, regardless of your
score, participating fully in your
physical education classes will
improve your results next time.
Source: Reproduced with permission of the
Canadian Society for Exercise Physiology.
Even though this appraisal specifically measures the strength of
your forearm muscles, research suggests that this is a good indicator of
overall muscular strength. This makes perfect sense, since most of the
intense physical work that we do requires a firm grip. Such activities
include: carrying groceries, lifting boxes, shovelling snow, mountain
biking, and rock climbing, just to name a few.
Ready, Set, Go!
To use the dynamometer and get a measure of
your grip strength, follow the instructions below
and refer to the sidebar to obtain an overall rating
> Adjust the dynamometer so that you are
holding it between the second joint
of the fingers and the base of the
thumb.
> Stand with your arm extended,
away from the body, palm
facing towards your thigh.
> Exhale and squeeze the
dynamometer vigorously,
without moving your
arm position. Check the
level attained on the
dynamometer and record
your results (in kg).
> Switch the
dynamometer to the
other hand and repeat
as stated above.
> Measure both hands
alternately, with two trials
for each hand.
> In order to get your hand grip
score, add the two maximum
scores for each hand. Record
these values in your activity
handbook.
,
UN IT 2 > Fitness Measurements and Appraisals
i*r
tash-Ups
: Push-Ups Appraisal is a good all-round indicator of upperstrength. The largest muscle used is your chest muscle (pectoralis
r». Push-ups also work your shoulders and triceps.
are two variations—the "modified push-up" and the "standard
Hk-up." CPAFLA standardizes the scores for males and females
•aiely, with females doing modified push-ups and males doing
push-ups. In truth, of course, females can perform standard
just as males can and, most likely, this out-dated feature of
iraisal will change in future releases.
ady, Set, Go!
e appraisal involves performing as many as you can consecutively,
ino time limit. The appraisal ends when you are straining noticeFOT are unable to maintain proper technique over two consecutive
~ "ms.
icr you are performing the standard or modified push-up,
• the instructions below:
lie face down on the floor or a mat, with feet together and
hands under the shoulders, and with your chin just touching
the floor.
Push up until both arms are fully extended, keeping your body
in a straight line.
Return to the start position without touching the floor or mat
and repeat up and down.
Remember to keep your back straight. In standard push-ups,
remember to keep your legs straight, too.
four activity handbook, record the number of push-ups that you
erform and refer to the sidebar for your overall rating.
How Well Did You Do?
se the table below to find
your overall rating on the
U
Push-Ups Appraisal.
AGES 15-19
FEMALES
(MODIFIED)
Excellent
Very Good
^33
25-32
Good
18-24
Fair
12-17
Need Improvement
AGES 15-19
MALES
(STANDARD)
Excellent
Very Good
^39
29-38
Good
23-28
Fair
18-22
Need Improvement
You can refer back to the Health
Benefits Zones table on page 13 to
interpret your rating. The greatest
health improvement is to move from
a "fair" to a "good" rating.
Feel free to try both variations of
this appraisal—if only for fun.
Source: Reproduced with permission of the
Canadian Society for Exercise Physiology.
CHAPTERS > Muscular Strength and Endurance Appraisals
Partial Curl-Up
In recent years, there has been much attention in the fitness
community on the need to improve "core strength" (the muscles of the
anterior and posterior trunk). These muscles largely are responsible,
among other things, for maintaining proper posture.
How Well Did You Do?
T
The Partial Curl-Up Appraisal is a good test for "the core"
because it measures the muscular strength and endurance of the
anterior trunk—specifically, rectus abdominis (often referred to simply
as the "abs"). Developing strong abdominal muscles will help to
prevent back injuries and enable more efficient energy transfer from
the legs to the upper body.
he table below will provide
your partial curl-up rating.
Take the total number of
repetitions completed in one minute
and see how well you performed.
AGES 15-19
FEMALES
Excellent
5? 25
Ready, Set, Go!
Very Good
22-24
Good
17-21
Fair
12-16
The partial curl-up appraisal is done to a 50-beat-per-minute count
(set by a metronome). Your goal is to perform a maximum of 25 consecutive curl-ups in one minute. The appraisal ends when the minute is up.
Need Improvement
^11
AGES 15-19
MALES
Excellent
^25
Very Good
23-24
Good
21-22
Fair
16-20
Need Improvement
^15
Stop if you experience undue discomfort or if you are unable to
maintain the pace or your technique over two consecutive sit-up
repetitions. Follow the instructions and refer to the illustration below
to begin your assessment:
> Lie on your back with your head resting on a mat. Keep your
arms at your sides, palms in contact with the mat, with the
middle finger of each hand on the 0-cm mark (indicated by a
strip of tape on the floor).
> Keeping your heels in contact with the mat (do not anchor
feet), curl up so that the middle finger of each hand reaches the
10-cm mark (indicated by a second strip of tape on the floor)
> Lower back down so that your shoulders and head touch the
mat and tips of your index fingers touch the 0-cm mark.
> Repeat for one minute to the beat of the metronome.
You can refer back to the Health
Benefits Zones table on page 13 to
interpret your rating. The greatest
health improvement is to move from
a "fair" to a "good" rating.
Remember, regardless of your
score, participating fully in H&PE
classes will improve your testing
In your activity handbook, record the number of curl-ups you are
able to perform and refer to the sidebar to find your overall rating.
results next time.
Source: Reproduced with permission of the
Canadian Society for Exercise Physiology.
F
iocm
Jrocm
UN IT 2 r- Fitness Measurements and Appraisals
Sit-and-Reach
rhe Sit-and-Reach Appraisal measures joint flexibility using a
rrial device called a flexometer. The flexometer will allow you to
asure how far you can reach forward from a sitting position.
A number of factors can affect flexibility, including the structure of
joint itself, the bulk of the muscle close to the joint, and the length
ligaments and tendons. In young people, growth spurts also
affect flexibility. Muscle tightness also will compromise range of
rement (ROM) and may lead to an increased risk of injury.
Four results on the sit-and-reach appraisal may be limited if you
poor flexibility in the hamstrings (back of the thigh) or back
es.
teady, Set, Go!
ove your shoes and make sure you are warmed up before
this appraisal. Follow the instructions and refer to the illustrabelow:
How Well Did You Do?
U
se the table below to find
your sit-and-reach rating. Be
sure to have a good warm up
beforehand so as to avoid injury.
1 AGES 15-19
FEMALES
Excellent
^ 43 cm
Very Good
38-42 cm
Good
34-37 cm
Fair
29-33 cm
Need Improvement
^ 28cm
1 AGES 15-19
*- Sit in front of the flexometer, legs fully extended, with the soles
of the feet against the box (approximately 15 cm apart).
• Slowly reach forward with both arms, palms down, keeping
your legs fully extended.
r Hold for two seconds, then relax.
• Repeat this sit-and-reach twice, and record your position on the
flexometer each time to the nearest 0.5 cm.
•• If your knees flex, the trial is not counted, in which case you
must repeat the appraisal.
> When finished,
record the best
result in your
activity handbook
and refer to the
sidebar to find
your overall rating.
MALES
Excellent
§ 39 cm
Very Good
34-38 cm
Good
29-33 cm
Fair
24-28 cm
Need Improvement
^ 23 cm
You can refer back to the Health
Benefits Zones table on page 13 to
interpret your rating. The greatest
health improvement is to move from
a "fair" to a "good" rating.
Improving your core flexibility is
not as difficult as you might think. As
with everything, it just takes a little
practice.
Source: Reproduced with permission of the
Canadian Society for Exercise Physiology.
CHAPTERS > Muscular Strength and Endurance Appraisals
Vertical Jump
How Well Did You Do?
A Vertical Jump Appraisal requires the use of almost all the major
muscles in the body. The muscles that do the pushing and lifting are
your gluteus maximus, quadriceps, and calfs. The upper-body muscles
activated include the abdominals, the deltoids, and the back muscles.
U
This appraisal measures "muscular power" (the ability to exert a
large amount of force quickly). Muscular power is especially important
in sports and physical activities that involve jumping, throwing, and
rapid lifting.
sing the table below, you
can now find the overall
rating you achieved on
CPAFLA's Vertical Jump Appraisal.
AGES 15-19
FEMALES
Ready, Set, Go!
Excellent
s£ 40 cm
Very Good
36-39 cm
All you need to perform this appraisal is a partner, a wall, and
measuring tape. Follow the instructions below and refer to the illustration on the opposite page to ensure a proper assessment:
Good
32-35 cm
Fair
28-31 cm
Need
Improvement
^ 27 cm
AGES 15-19
MALES
> Stand sideways to a wall and reach as high as possible with your
fingers fully extended; record this stand-and-reach height to the
nearest 0.5 cm.
> Move away from the wall slightly. Bend your knees and bring
arms down and back.
Excellent
^ 56cm
Very Good
51-55 cm
Good
46-50 cm
> Pause, then bend your legs and jump as high as possible,
moving the arms forward and upward to touch the wall.
Fair
42-45 cm
> Record how high you were able to reach in cm.
Need
Improvement
^ 41 cm
> Rest iO-i5 seconds between each jump, and then perform two
more trials.
You can refer back to the Health
Benefits Zones table on page 13 to
interpret your rating. The greatest
health improvement is to move from
a "fair" to a "good" rating.
Again, remember, regardless of
your score on this appraisal, participating fully in H&PE class will lead
to improvements next time.
> Subtract the stand-and-reach height from the best of the three
trials and record the difference in your activity handbook.
Estimating Your "Peak Leg Power" (PLP)
Your Peak Leg Power (PLP) also can be determined from the vertical
jump appraisal by taking into account your body weight. Simply plug
in the values and check the table to find your overall rating:
Source: Reproduced with permission of the
Canadian Society for Exercise Physiology.
PLP = (60.7 x jump height in cm) + (45.3 x body mass in kg) - 2055
Peak Leg Power (Watts)
FEMALES
AGES 15-19
Excellent
^ 4,644
^ 3,167
Very Good
4,185-4,643
2,795-3,166
Good
3,858-4,184
2,399-2,794
Fair
3,323-3,857
2,156-2,398
^ 3,322
^ 2,155
Need Improvement
Source: Reproduced with permission of the Canadian Society for Exercise Physiology.
UN IT 2 > Fitness Measurements and Appraisals
:ical Jump Appraisal provides a good estimate of muscular power in the legs.
CHAPTER 5 > Muscular Strength and Endurance Appraisals