1. Muscular Endurance Assessment
Sports Medicine: Physical Fitness
Muscular Endurance Assessment

2. Bellwork
Review your notes to find the FITT formula for muscular endurance. Complete the following table:
FITT Guidelines
Muscular Endurance
Frequency
Intensity
Time
Type of Exercise

3. FITT Formula for Muscular Endurance
FITT Guidelines
Muscular Endurance
Frequency
3 to 6 days/week
Intensity
20 to 50% of 1 RM
Time
1 to 3 sets of 10 to 25 repetitions
Type of Exercise
Calisthenics (body weight) or Resistance training (weights/machines)

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

5. PROPERTY OF PIMA COUNTY JTED, 2010
Write on your Slates
In 3 minutes, list as many benefits of muscular endurance as you can think of!
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students
PROPERTY OF PIMA COUNTY JTED, 2010 2

6. Benefits of Muscular Endurance
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. Muscular Endurance Assessment
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 rating
Number of tests passed
Good 5
Fair
3 to 4
Poor
<3

8. PROPERTY OF PIMA COUNTY JTED, 2010
PLAY! OR
Pass…
Isotonic Exercise
5. Pass or Play
teacher poses a question and gives wait time
teacher calls on a student and asks them “pass or play?”
student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate
teacher provides feedback
List a characteristic of isotonic exercise
PROPERTY OF PIMA COUNTY JTED, 2010 5
PROPERTY OF PIMA COUNTY JTED, 2010

9. PROPERTY OF PIMA COUNTY JTED, 2010
PLAY! OR
Pass…
Isometric Exercise
5. Pass or Play
teacher poses a question and gives wait time
teacher calls on a student and asks them “pass or play?”
student says “play” if they wish to answer the question or “pass to__________” if they want to pass to a specific classmate
teacher provides feedback
List a characteristic of isometric exercise
PROPERTY OF PIMA COUNTY JTED, 2010 5
PROPERTY OF PIMA COUNTY JTED, 2010

10. Assessment #1 – Side Stand
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. Assessment #1 – Side Stand

12. Assessment #2 – Trunk Extension
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. Assessment #2 – Trunk Extension (cont.)
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

14. Assessment #2 – Trunk Extension

15. Assessment #3 – Sitting Tuck
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. Assessment #3 – Sitting Tuck (cont.)
◊Don’t arch your lower back!◊
Passing scores:
Males: 25 repetitions
Females: 20 repetitions

17. Assessment #4 – Leg Change
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. Assessment #4 – Leg Change

19. Assessment #5 – Bent Arm Hang
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

20. Assessment #5 – Bent Arm Hang

21. Muscular Endurance Assessments
Form groups of 3
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
Snapshot
Write a “snapshot” of today’s learning in 25 words or less.
30. Snapshot
teacher provides a prompt from the lesson
students must write a “snapshot” of the lesson in 25 words or less
teacher uses a strategy to check all
PROPERTY OF PIMA COUNTY JTED, 2010 22