1. Kyle J. McInnis and Avery Faigenbaum chapter 8 Assessment of Muscular Fitness

2. Health Aspects of Muscular Fitness Preservation or enhancement of fat-free mass and resting metabolic rate Preservation or enhancement of bone mass with aging Improved glucose tolerance and insulin sensitivity Reduced heart rate and blood pressure response while lifting any submaximal load (which reduces myocardial oxygen demand during activities requiring muscular force) (continued)

3. Health Aspects of Muscular Fitness (continued) Lowered risk of musculoskeletal injury, including low-back pain Improved ability to carry out activities of daily living in old age Improved balance and decreased risk of falls in old age Improved self-esteem

4. Athletic Performance Aspects of Muscular Fitness Enhanced muscular strength and muscular endurance Enhanced speed, power, agility, and balance Reduced risk for musculoskeletal injuries (continued)

5. Athletic Performance Aspects of Muscular Fitness (continued) Improved body composition for various events or activities Improved confidence for performing certain athletic activities involving high levels of muscular fitness Enhanced performance in most athletic activities

6. Definitions Muscular strength Muscular strength is the maximal force that a muscle can generate at a given velocity. Muscular endurance Muscular endurance is the ability of a muscle to make repeated contractions or to resist muscular fatigue. Muscular fitness Muscular fitness is the integrated status of muscular strength and muscular endurance. (continued)

7. Definitions (continued) Isometric or static strength Isometric or static strength is strength measured at a constant muscle length during muscle activation. Isokinetic testing Isokinetic testing is the assessment of maximal muscle tension throughout a range of joint motion at a constant angular velocity (e.g., 60°· sec –1 ). Dynamic testing Dynamic testing involves movement of the body or an external load (most common type of strength assessment performed by fitness professionals). (continued)

8. Definitions (continued) Strength ratio The strength ratio is the ratio of weight lifted during a single or multiple RM test relative to one’s own body weight. 1-repetition maximum (1RM) The 1RM is the heaviest weight that can be lifted only once using good form (the gold standard of dynamic strength testing). Maximum voluntary contraction (MVC) MVC is the peak muscular force development during the 1RM. 10-repetition maximum (10RM) The 10RM is the heaviest weight that can be lifted 10 times using good form.

9. Preparticipation Evaluation For safety purposes, all participants who undergo fitness testing should first complete a medical history questionnaire to identify a potential cardiovascular or orthopedic risk during testing or training.

10. Procedures for 1RM Testing For Measurement of Muscular Strength 1.The subject performs a light warm-up of 5 to 10 repetitions at 40% to 60% of perceived maximum (i.e., light to moderate effort). 2.After a 1 min rest with light stretching, the subject performs 3 to 5 repetitions at 60% to 80% of perceived maximum (i.e., moderate to hard effort). (continued)

11. Procedures for 1 RM Testing For Measurement of Muscular Strength (continued) 3.The subject attempts a 1RM lift. If the lift is successful, a rest of 3 to 5 min is taken. The goal is to find the 1RM within 3 to 5 maximal efforts. 4.The 1RM is reported as the weight of the last successfully completed lift.

12. Push-Up Test For Measurement of Local Muscular Endurance 1.Explain the purpose of the test to the client. 2.Inform client of proper breathing technique (i.e., exhale when pushing away from the floor). 3.For male clients, use standard “up” position, with hands shoulder-width apart, back straight, head up, and the toes used as the pivotal point. 4.For female clients, use modified knee push-up position, with legs together, lower legs in contact with mat with ankles plantar flexed, back straight, hands shoulder-width apart, and head up. Note that some males need to use the modified position and some females can use the full-body position. (continued)

13. Push-Up Test For Measurement of Local Muscular Endurance (continued) 5.The subject must lower the body until the chin touches the mat. The abdomen should not touch the mat. 6.The subject’s back must be straight at all times, and the subject must push up to a straight-arm position. 7.Demonstrate the test, and allow the client to practice if desired. (continued)

14. Push-Up Test For Measurement of Local Muscular Endurance (continued) 8.Remind the client that brief rest is allowed only in the up position. 9.Begin the test when the client is ready, and count the total number of push-ups that the client completes before reaching exhaustion. 10.The client’s score is the total number of push-ups performed.

15. Curl-Up Test For Measurement of Local Muscular Endurance 1.Explain the purpose of the test to the client. 2.Inform the client of proper breathing technique (exhale when curling up from the floor). 3.Individual assumes a supine position on a mat with the knees bent 90°. 4.The arms are at the sides, with fingers touching a piece of masking tape. (continued)

16. Curl-Up Test For Measurement of Local Muscular Endurance (continued) 5.A second piece of masking tape is placed 8 cm (for those who are older than 45 yr) or 12 cm (for those who are younger than 45 yr) beyond the first. 6.A metronome is set to 40 beats · min –1 and the individual does slow, controlled curl-ups to lift the shoulder blades off the mat (trunk makes a 30° angle with the mat) in time with the metronome (20 curl-ups · min –1 ). The low back should be flattened before curling up. (continued)

17. Curl-Up Test For Measurement of Local Muscular Endurance (continued) 7.Demonstrate the test, and allow the client to practice if desired. 8.The client performs as many curl-ups as possible without pausing, up to a maximum of 75. (An alternative is doing as many curl-ups as possible in 1 min.)

18. Special Considerations: Older Adults Senior Fitness Test (SFT) –Assesses the key physiological parameters (i.e., strength, endurance, agility, and balance) needed to perform common everyday physical activities that often become difficult for older individuals. –Two specific tests included in the SFT, the 30 sec chair stand and the single-arm curl, can be used to safely and effectively assess muscular strength and endurance in most older adults.

19. 30 Sec Chair Stand Test This test indicates lower-body strength. Count the number of times within 30 sec that an individual can rise to a full stand from a seated position without pushing off with the arms.

20. Single-Arm Curl Test This test is an indication of upper-body function that is important in executing many everyday activities. It involves determining the number of times a dumbbell (5 lb, or 2.3 kg, for women; 8 lb, or 3.6 kg, for men) can be curled through a full range of motion in 30 sec.

21. Special Considerations: Cardiovascular Disease Careful screening and astute monitoring of abnormal signs or symptoms, such as angina, are important to minimize any potential risks while simultaneously maximizing the benefits of resistance training for persons with and without cardiovascular disease.

22. Special Considerations: Youth Assessment of muscular strength and local muscular endurance –Obtain informed consent from the parent or legal guardian before initiating muscular fitness testing or participating in a formalized exercise program. –Qualified fitness professionals should demonstrate the proper performance of each skill, provide an opportunity for each child to practice, and offer guidance and instruction when necessary.

23. Conclusions Numerous tests exist to assess muscular fitness in apparently healthy adults, older adults, children, and in those with controlled chronic medical conditions. Tests that determine the single repetition maximum (i.e., 1RM) or a multiple repetition maximum (e.g., 10RM) using either free weights or weight machines provide a practical, valid, and reliable means of gathering muscular fitness outcome data both to determine pretraining muscular strength and endurance and to evaluate changes over time. (continued)

24. Conclusions (continued) The push-up, curl-up, and YMCA bench press tests are options to assess muscular fitness that can be used either as a complement to RM testing or independently from RM testing. Regardless of which muscular fitness test is used, proper preparticipation screening for contraindications to exercise participation and careful monitoring are needed to promote safe exercise participation.