lab resource materials: muscle fitness...

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Chart 1 � Predicted 1RM Based on Reps-to-Fatigue

Wt. Repetitions Wt. Repetitions

1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 10

30 30 31 32 33 34 35 36 37 38 39 170 170 175 180 185 191 197 204 211 219 227

35 35 37 38 39 40 41 42 43 44 45 175 175 180 185 191 197 203 210 217 225 233

40 40 41 42 44 46 47 49 50 51 53 180 180 185 191 196 202 209 216 223 231 240

45 45 46 48 49 51 52 54 56 58 60 185 185 190 196 202 208 215 222 230 238 247

50 50 51 53 55 56 58 60 62 64 67 190 190 195 201 207 214 221 228 236 244 253

55 55 57 58 60 62 64 66 68 71 73 195 195 201 206 213 219 226 234 242 251 260

60 60 62 64 65 67 70 72 74 77 80 200 200 206 212 218 225 232 240 248 257 267

65 65 67 69 71 73 75 78 81 84 87 205 205 211 217 224 231 238 246 254 264 273

70 70 72 74 76 79 81 84 87 90 93 210 210 216 222 229 236 244 252 261 270 280

75 75 77 79 82 84 87 90 93 96 100 215 215 221 228 235 242 250 258 267 276 287

80 80 82 85 87 90 93 96 99 103 107 220 220 226 233 240 247 255 264 273 283 293

85 85 87 90 93 96 99 102 106 109 113 225 225 231 238 245 253 261 270 279 289 300

90 90 93 95 98 101 105 108 112 116 120 230 230 237 244 251 259 267 276 286 296 307

95 95 98 101 104 107 110 114 118 122 127 235 235 242 249 256 264 273 282 292 302 313

100 100 103 106 109 112 116 120 124 129 133 240 240 247 254 262 270 279 288 298 309 320

105 105 108 111 115 118 122 126 130 135 140 245 245 252 259 267 276 285 294 304 315 327

110 110 113 116 120 124 128 132 137 141 147 250 250 257 265 273 281 290 300 310 321 333

115 115 118 122 125 129 134 138 143 148 153 255 256 262 270 278 287 296 306 317 328 340

120 120 123 127 131 135 139 144 149 154 160 260 260 267 275 284 292 302 312 323 334 347

125 125 129 132 136 141 145 150 155 161 167 265 265 273 281 289 298 308 318 329 341 353

130 130 134 138 142 146 151 156 161 167 173 270 270 278 286 295 304 314 324 335 347 360

135 135 139 143 147 152 157 162 168 174 180 275 275 283 291 300 309 319 330 341 354 367

140 140 144 148 153 157 163 168 174 180 187 280 280 288 296 305 315 325 336 348 360 373

145 145 149 154 158 163 168 174 180 186 193 285 285 293 302 311 321 331 342 354 366 380

150 150 154 159 164 169 174 180 186 193 200 290 290 298 307 316 326 337 348 360 373 387

155 155 159 164 169 174 180 186 192 199 207 295 295 303 312 322 332 343 354 366 379 393

160 160 165 169 175 180 186 192 199 206 213 300 300 309 318 327 337 348 360 372 386 400

165 165 170 175 180 186 192 198 205 212 220 305 305 314 323 333 343 354 366 379 392 407

Source: JOPERD.

Lab Resource Materials: Muscle Fitness Tests

Evaluating Isotonic Strength: 1RM 1. Use a weight machine for the leg press and seated arm press (or bench press) for the evaluation. 2. Estimate how much weight you can lift two or three times. Be conservative; it is better to start with too little

weight than too much. If you lift the weight more than 10 times, the procedure should be done again on another day when you are rested.

3. Using correct form, perform a leg press with the weight you have chosen. Perform as many times as you can up to 10. 4. Use Chart 1 to determine your 1RM for the leg press. Find the weight used in the left-hand column and then fi nd

the number of repetitions you performed across the top of the chart. 5. Your 1RM score is the value where the weight row and the repetitions column intersect. 6. Repeat this procedure for the seated arm press. 7. Record your 1RM scores for the leg press and seated arm press in the Results section. 8. Next, divide your 1RM scores by your body weight in pounds to get a “strength per pound of body weight”

(str/lb./body wt.) score for each of the two exercises. 9. Finally, determine your strength rating for your upper body strength (arm press) and lower body (leg press) using

Chart 2 (page 205).

Muscle Fitness Tests

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Evaluating Isometric StrengthTest: Grip StrengthAdjust a hand dynamometer to fit your hand size. Squeeze it as hard as possible. You may bend or straighten the arm, but do not touch the body with your hand, elbow, or arm. Perform with both right and left hands. Note: When not being tested, per-form the basic eight isometric strength exercises, or squeeze and indent a new tennis ball (after completing the dynamometer test).

Evaluating Muscular Endurance1. Curl-Up (Dynamic)Sit on a mat or carpet with your legs bent more than 90 degrees so your feet remain flat on the floor (about half-way between 90 degrees and straight). Make two tape marks 41⁄2 inches apart or lay a 41⁄2-inch strip of paper or cardboard on the floor. Lie with your arms extended at your sides, palms down and the fingers extended so that your fingertips touch one tape mark (or one side of the paper or cardboard strip). Keeping your heels in con-tact with the floor, curl the head and shoulders forward until your fingers reach 41⁄2 inches (second piece of tape or other side of strip). Lower slowly to beginning posi-tion. Repeat one curl-up every 3 seconds. Continue until you are unable to keep the pace of one curl-up every 3 seconds.

Two partners may be helpful. One stands on the cardboard strip (to prevent movement) if one is used. The second assures that the head returns to the floor after each repetition.

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3. Flexed-Arm Support (Static)Women: Support the body in a push-up position from the knees. The hands should be outside the shoul-ders, the back and legs straight. Lower the body until the upper arm is parallel to the floor or the elbow is flexed at 90 degrees.Men: Use the same procedure as for women except support the push-up position from the toes instead of the knees. (Same position as for 90-degree push-up.) Hold the 90-degree position as long as possible, up to 35 seconds.

Chart 2 � Fitness Classification for Relative Strength in Men and Women (1RM/Body Weight)

Leg Press Arm Press

Age: 30 or Less 31–50 51+ 30 or Less 31–50 51+

Ratings for Men

High-performance zone 2.06+ 1.81+ 1.61+ 1.26+ 1.01+ .86+

Good fi tness zone 1.96–2.05 1.66–1.80 1.51–1.60 1.11–1.25 .91–1.00 .76–.85

Marginal zone 1.76–1.95 1.51–1.65 1.41–1.50 .96–1.10 .86–.90 .66–.75

Low fi tness zone 1.75 or less 1.50 or less 1.40 or less .96 or less .80 or less .65 or less

Ratings for Women

High-performance zone 1.61+ 1.36+ 1.16+ .75+ .61+ .51+

Good fi tness zone 1.46–1.60 1.21–1.35 1.06–1.15 .65–.75 .56–.60 .46–.50

Marginal zone 1.31–1.45 1.11–1.20 .96–1.05 .56–.65 .51–.55 .41–.45

Low fi tness zone 1.30 or less 1.10 or less .95 or less .55 or less .50 or less .40 or less

2. Ninety-Degree Push-Up (Dynamic)Support the body in a push-up position from the toes. The hands should be just outside the shoulders, the back and legs straight, and toes tucked under. Lower the body until the upper arm is parallel to the floor or the elbow is bent at 90 degrees. The rhythm should be approximately 1 push-up every 3 seconds. Repeat as many times as possible up to 35.

Muscle Fitness Tests


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Chart 4 � Rating Scale for Dynamic Muscular Endurance

Age: 17–26 27–39 40–49 50–59 60+

Classifi cationCurl-Ups

Push-Ups

Curl-Ups

Push-Ups

Curl-Ups

Push-Ups

Curl-Ups

Push-Ups

Curl-Ups

Push-Ups

Ratings for Men

High-performance zone 35+ 29+ 34+ 27+ 33+ 26+ 32+ 24+ 31+ 22+

Good fi tness zone 24–34 20–28 23–33 18–26 22–32 17–25 21–31 15–23 20–30 13–21

Marginal zone 15–23 16–19 14–22 15–17 13–21 14–16 12–20 12–14 11–19 10–12

Low fi tness zone <15 <16 <14 <15 <13 <14 <12 <12 <11 <10

Ratings for Women

High-performance zone 25+ 17+ 24+ 16+ 23+ 15+ 22+ 14+ 21+ 13+

Good fi tness zone 18–24 12–16 17–23 11–15 16–22 10–14 15–21 9–13 14–20 8–12

Marginal zone 10–17 8–11 9–16 7–10 8–15 6–9 7–14 5–8 6–13 4–7

Low fi tness zone <10 <8 <9 <7 <8 <6 <7 <5 <6 <4

Chart 3 � Isometric Strength Rating Scale (Pounds)

Classifi cation Left Grip Right Grip Total Score

Ratings for Men

High-performance zone 125+ 135+ 260+

Good fi tness zone 100–124 110–134 210–259

Marginal zone 90–99 95–109 185–209

Low fi tness zone <90 <95 <185

Ratings for Women

High-performance zone 75+ 85+ 160+

Good fi tness zone 60–74 70–84 130–159

Marginal zone 45–59 50–69 95–129

Low fi tness zone <45 <50 <95

Suitable for use by young adults between 18 and 30 years of age. After 30, an adjustment of 0.5 of 1 percent per year is appropriate because some loss of muscle tissue typically occurs as you grow older.

See Appendix A.

Chart 5 � Rating Scale for Static Endurance (Flexed-Arm Support)

Classifi cation Score in Seconds

High-performance zone 30+

Good fi tness zone 20–29

Marginal zone 10–19

Low fi tness zone 10

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Lab 10A Evaluating Muscle Strength: 1RM and Grip Strength

Name Section Date

Purpose: To evaluate your muscle strength using 1RM and to determine the best amount of resistance to use for various strength exercises

Procedures: 1RM is the maximum amount of resistance you can lift for a specific exercise. Testing yourself to deter-mine how much you can lift only one time using traditional methods can be fatiguing and even dangerous. The proce-dure you will perform here allows you to estimate 1RM based on the number of times you can lift a weight that is less than 1RM.

Evaluating Strength Using Estimated 1RM

1. Use a resistance machine for the leg press and arm or bench press for the evaluation part of this lab. 2. Estimate how much weight you can lift two or three times. Be conservative; it is better to start with too little

weight than too much. If you lift a weight more than 10 times, the procedure should be done again on another day when you are rested.

3. Using correct form, perform a leg press with the weight you have chosen. Perform as many times as you can up to 10.

4. Use Chart 1 in Lab Resource Materials to determine your 1RM for the leg press. Find the weight used in the left-hand column and then fi nd the number of repetitions you performed across the top of the chart.

5. Your 1RM score is the value where the weight row and the repetitions column intersect. 6. Repeat this procedure for the arm or bench press using the same technique. 7. Record your 1RM scores for the leg press and bench press in the Results section. 8. Next divide your 1RM scores by your body weight in pounds to get a “strength per pound of body weight” (1RM/

body weight) score for each of the two exercises. 9. Determine your strength rating for your upper body strength (arm press) and lower body (leg press) using Chart

2 in Lab Resource Materials. Record in the Results section. If time allows, assess 1RM for other exercises you choose to perform (see Lab 10C).

10. If a grip dynamometer is available, determine your right-hand and left-hand grip strength using the procedures in Lab Resource Materials. Use Chart 3 in Lab Resource Materials to rate your grip (isometric) strength.

Results

Arm press Wt. selected Reps Estimated 1RM

(or bench press): (Chart 1, Lab Resource Materials)

Strength per lb. body weight Rating

(1RM ÷ body weight) (Chart 2, Lab Resource Materials)

Leg press: Wt. selected Reps Estimated 1RM

(Chart 1, Lab Resource Materials)

Strength per lb. body weight Rating

(1RM ÷ body weight) (Chart 2, Lab Resource Materials)

Grip strength: Right grip score Right grip rating

Left grip score Left grip rating

Total score Total rating

Lab 10A

Evaluating M

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Conclusions and Implications: In several sentences, discuss your current strength, whether you believe it is ad-equate for good health, and whether you think that your “strength per pound of body weight” scores are representative of your true strength.

Seated Press (Chest Press)This test can be performed using a seated press (see below) or using a bench press machine. When using the seated press, position the seat height so that arm handles are directly in front of the chest. Position backrest so that hands are at comfortable distance away from the chest. Push handles forward to full extension and return to starting position in a slow and controlled manner. Repeat. Note: Machine may have a foot lever to help position, raise, and lower the weight.

Leg PressTo perform this test, use a leg press machine. Typically, the beginning position is with the knees bent at right an-gles with the feet placed on the press machine pedals or a foot platform. Extend the legs and return to beginning

position. Do not lock the knees when the legs are straightened. Typically, handles are

provided. Grasp the handles with the hands when perform-ing this test.

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Lab 10B Evaluating Muscular Endurance

Name Section Date

Purpose: To evaluate the dynamic muscular endurance of two muscle groups and the static endurance of the arms and trunk muscles

Procedures

1. Perform the curl-up, push-up, and fl exed-arm support tests described in Lab Resource Materials (pp. 204–205). 2. In Chart 1, record your test scores in the Results section. Determine and record your rating from Charts 4 and 5 in

Lab Resource Materials.

Lab 10B

Evaluating M

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1. Curl-up (dynamic)

2. Ninety-degree push-up (dynamic)

3. Flexed-arm support (static): women in knee position and men in full support positionResults

Record your scores below.

Curl-up Push-up Flexed-arm support (seconds)

Check your ratings in Chart 1.

Chart 1 � Rating Scale for Static Endurance (Flexed-Arm Support)

Curl-Up Push-Up Flexed-Arm Support

High

Good

Marginal

Poor


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On which of the tests of muscular endurance did you score the lowest?

Curl-up Push-up Flexed-arm support

On which of the tests of muscular endurance did you score the best?

Curl-up Push-up Flexed-arm support

Conclusions and Implications: In several sentences, discuss your current level of muscular endurance and whether this level is enough to meet your health, work, and leisure-time needs in the future.


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Lab 10C Planning and Logging Muscle Fitness Exercises: Free Weights or Resistance Machines

Name Section Date

Purpose: To set lifestyle goals for muscle fitness exercise, to prepare a muscle fitness exercise plan, and to self-monitor progress for the 1-week plan

Procedures

1. Using Chart 1, provide some background information about your experience with resistance exercise, your goals, and your plans for incorporating these exercises into your normal exercise routine.

2. In Chart 2, keep a log of your actual participation in resistance exercise. You can choose free weights, machines, or some of both. Try to do at least eight exercises on at least 2 different days and be sure to work different body parts. Also, be sure that you plan your exercise program so it fi ts with the goals you described in Chart 1. If you are just starting out, it is best to start with light weights and more repetitions 12–15. For best results, take the log with you during your workout, so you can remember the weights, reps, and sets you performed.

3. Describe your experiences with your resistance exercise program. Be sure to comment on your plans for future resistance exercise.

Lab 10C

Planning and

Logging Muscle Fitness E

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Chart 1 � Muscle Fitness Survey

1. What is your level of experience with resistance training (check the box)?

Beginner Intermediate Advanced

2. What are your primary goals for resistance exercise?

General conditioning Improved appearance Other________________

Sports training Avoidance of back pain

3. Are you currently involved in a regular resistance exercise program?

Yes No

4. Describe your current program or your future goals.• What days and times do you lift weights (or when can you lift)?• Where do you lift (or where can you lift)?• Describe your goals (or plans for resistance exercise):


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Chart 2 � Muscle Fitness Exercise Log

Check the exercises you performed and the days you performed them. You can do all free weights, all machines, or some of both. List others that you added.

Exercises

Day 1 (date) Day 2 (date) Day 3 (date)

Wt. Reps Sets Wt. Reps Sets Wt. Reps Sets

Free Weight Exercises

1 Bench press

2 Overhead press

3 Bicep curl

4 Tricep curl

5 Wrist curl

6 Dumbbell rowing

7 Half squat

8 Lunge

9

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Machine Exercises

11 Chest press

12 Overhead press

13 Bicep curl

14 Tricep press

15 Lat pull-down

16 Seated rowing

17 Knee extension

18 Hamstring curl

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Results

Were you able to do your basic eight exercises at least 2 days in the week? Yes No

Conclusions and Implications: Do you feel that you will use muscle fitness exercises as part of your regular lifetime physical activity plan, either now or in the future? Comment on what modifications you would make in your program in the future. Use several sentences to answer.


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Lab 10D Planning and Logging Muscle Fitness Exercises: Calisthenics or Core Exercises

Name Section Date

Purpose: To set lifestyle goals for muscle fitness exercises that can easily be performed at home, to prepare a muscle fitness exercise plan, and to self-monitor progress for a 1-week plan

Procedures 1. Using Chart 1, provide some background information about your experience with calisthenic or core exercise,

your goals, and your plans for incorporating these exercises into your normal exercise routine. 2. In Chart 2, keep a log of your actual participation in these exercises. You can choose all calisthenic exercises, all

core exercises, or some of both. Some of the core exercises require the use of a Bosu® balance trainer or a simi-lar device. If you don’t have access to this, you can substitute other exercises. Try to do at least eight exercises on at least 2 different days and be sure to work different body parts.

3. Describe your experiences with your resistance exercise program. Be sure to comment on your plans for future resistance exercise.

Lab 10D

Planning and

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Chart 1 � Muscle Fitness Survey

1. What is your level of experience with calisthenic exercises (refer to Table 8)? Check the box that best describes you.

I have done calisthenic exercise during PE class but not on my own.

I have done calisthenic exercise before and still do some on a periodic basis.

I have done calisthenic exercise a lot and still use it in my regular exercise program.

2. What is your level of experience with core exercises (refer to Table 9)? Check the box that best describes you.

I have done abdominal exercises but have never done the other core exercises.

I have done abdominal exercises and have tried core exercises with the Bosu® or similar devices.

I regularly perform core exercises and am very experienced with the Bosu® or similar devices.

3. What are your primary reasons for doing calisthenic or core exercise?

General conditioning

Sports training

Improved appearance

Avoidance of back pain

4. Describe your current program or your present or future goals.• What days and times do you exercise (or when can you exercise)? • Where do you perform these exercises (or where can you exercise)?• Describe your goals/plans:


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Were you able to do your planned exercises at least 2 days in the week? Yes No

Conclusions and Implications: Do you feel that you will use these muscle fitness exercises as part of your regular lifetime physical activity plan, either now or in the future? Discuss the exercises you feel benefited you and the ones that did not. What modifications would you make in your program for it to work better for you?

Chart 2 � Muscle Fitness Exercise Log

Check the exercises you performed and the days you performed them. List others that you added.

Exercises

Day 1 (date) Day 2 (date) Day 3 (date)

Reps Sets Reps Sets Reps Sets

Calisthenic Exercises

1 Bent knee push-ups

2 Modifi ed Pull-ups

3 Dips

4 Crunch (curl-up)

5 Trunk lift

6 Side leg raise

7 Lower leg lift

8 Alternate leg kneel

9

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Core Exercises

11 Crunch

12 Reverse curl

13 Crunch with twist

14 Sitting tucks

15 Hands and knees balance

16 Marching

17 Side step

18 Squatting

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