1. Sports Medicine: Physical Fitness

2. 1. Discuss the benefits of muscular endurance 2. Learn how to perform a muscular endurance assessment 3. Conduct a muscular endurance assessment

3. Review your notes to find the FITT formula for muscular endurance. Complete the following table: FITT GuidelinesMuscular Endurance Frequency Intensity Time Type of Exercise

4. FITT GuidelinesMuscular Endurance Frequency3 to 6 days/week Intensity20 to 50% of 1 RM Time1 to 3 sets of 10 to 25 repetitions Type of ExerciseCalisthenics (body weight) or Resistance training (weights/machines)

5. In 3 minutes, list as many benefits of muscular endurance as you can think of! PROPERTY OF PIMA COUNTY JTED, 2010 2

6. Improved appearance Increased lean body mass Decreased fat Improved level of fitness Decreased heart rate Decreased risk of cardiovascular disease Improved bone density Decreased risk of osteoporosis Improved posture Decreased lower back problems

7. This program will assess muscular endurance using 5 tests to assess the body’s large muscle groups Combination of isotonic and isometric tests Use the following rating chart to determine your level of muscular endurance Muscle endurance ratingNumber of tests passed Good5 Fair3 to 4 Poor<3

8. Isotonic Exercise List a characteristic of isotonic exercise PROPERTY OF PIMA COUNTY JTED, 2010 5

9. Isometric Exercise Isometric Exercise List a characteristic of isometric exercise PROPERTY OF PIMA COUNTY JTED, 2010 5

10. Isometric test for leg/arm muscles & trunk stabilizers Lie on your left side Lift your body so that it is supported by your left hand and the outside of your left foot Raise your right arm and leg in the air. Hold this position as long as possible. Return to starting position and repeat test on right side. Passing scores: Males – hold position for 30 seconds on each side Females – hold position for 20 seconds on each side

11. Choose either side

12. Isotonic test for upper back muscles Lie facedown on a weight bench about 15 – 20” high. Upper body should hang off the end of the bench; top of the hips should be even with the end of the bench Have a partner hold your calves to the bench. Fold your arms and place them below your chin Start with your upper body bent at the hip so the chin is near the floor & palm of hand is resting on the floor

13. Keep your head and neck in line with your upper body and slowly lift your head and upper body until it is in line with your lower body Lower to the starting position so that the palm of the lower hand touches the floor Perform one lift every 3 seconds Passing scores: Males – 20 repetitions Females – 15 repetitions

15. Isotonic test for abdominal muscles + hip/leg muscles Sit on the floor-knees bent, arms extended to the sides Lean back and balance on your hips. Keep your knees bent near your chest /feet off the floor Straight your knees so the body forms a V. Move your arms sideways for balance if necessary Bend your knees to your chest again. Repeat the exercise as many times as possible, counting each time you extend your legs.

16. ◊Don’t arch your lower back!◊ Passing scores: Males: 25 repetitions Females: 20 repetitions

17. Isotonic test for hip and leg muscles Assume a push-up position with weight on hands and feet Pull your right knee under your chest, keeping the left leg straight Change legs by pulling your left leg forward and pushing your right leg back. Continue changing legs Count the number of leg changes in 1 minute ◊Don’t let your lower back sag!◊ Passing scores: males & females – 25 changes

18. Have a partner time you

19. Isometric test for arms, shoulders and chest muscles Hang from a chin-up bar with palms facing away from the body To start, lift your chin above the bar (use a chair if needed, or a partner may assist you) Count how long you can hang. The time begins when the chair is removed and ends when the chin touches/goes below the bar or the head tilts backward. Passing scores: Males – hold position for 16 seconds Females – hold position for 12 seconds

21. Rotate between 5 stations Roles at each station: Subject (perform the assessment) Recorder (time/record classmate’s score) Administrator (instruct subject / make sure the test is performed correctly)

22. PROPERTY OF PIMA COUNTY JTED, 2010 22Snapshot Write a “snapshot” of today’s learning in 25 words or less.