How can local muscular stamina be measured

One normal physiological consequence of resistance exercise is increased blood pressure. However, intrathorasic pressure can be intensified by breath holding the valsalva maneuver during the concentric phase of the lift ACSM, By instructing clients to exhale on the concentric phase and inhale on the eccentric phase of the lift, blood pressure should remain within a safe range. Additional Test Considerations Other circumstances affecting the assessment process include testing environment and client motivation.

Muscular fitness assessment should take place in a comfortable atmosphere where the client is able to focus only on the upcoming lifts.

If the room temperature is too hot or distractions are present, a less than maximal test may result. Clients will not always be motivated to give a maximal effort during muscular fitness assessment. Motivation of the participant may be improved by enthusiastically encouraging the client to provide maximal effort. Summary Muscular fitness assessment is beneficial for both personal trainers and their clients. By following the guidelines described in this article, personal trainers can remove much of the guesswork of exercise prescription, and provide sensible starting and progressing points for resistance training programs.

With follow-up evaluations, clients will see measurable improvement that may help them maintain interest in the program. Article Pag e. Mayo, Ph. References ACSM Guidelines for graded exercise testing and prescription 5th ed. Bryant, C. Measuring strength. Fitness Management. Brzycki, M. Strength testing - predicting a one-rep max from reps to fatigue. Journal of Physical Education, Recreation and Dance. Franks, B. Garhammer, J. Strength training. Golding, L. Heyward, V.

Kraemer, W. Strength testing: development and evaluation of methodology. Nieman, D. Fitness and sports medicine: A health-related approach 3rd ed. Top of Page. Research Interests. New Projects. Any comments, suggestions or corrections? Please let us know. Search This Site. Testing Extra We have over fitness tests listed, so it's not easy to choose the best one to use. PAGES home search sitemap store. ABOUT contact author info advertising. Following tests are expected to produce faster times for each of the sprints.

The athlete must start standing either side of the belt and begin the test by getting on the belt at full speed. The test is stopped when the athlete cannot continue.

Aerobic Endurance These tests measure how aerobically fit an individual is. Cooper Run Following a minute warm-up, run as far as you can in 12 minutes. Record the distance travelled to the closest m. The participants must run between 20m markers, in time with the tape. The beeps get faster as the tape progresses and is divided into stages to help monitor your progress at subsequent tests.

The test finishes when you can no longer reach the end marker before the bleep. Flexibility tests These tests measure muscle flexibility and joint range of motion. Start with your feet flat against the table and your knees straight. The furthest point your fingertips reach is your score. A specialist table has an overhang of 15cm and so if using a bench and ruler, a score of 10cm equals 25cm. Calf muscle flexibility test Stand facing a wall and bend the knees to touch the wall whilst keeping the heels flat on the floor.

Keep moving back to find the furthest distance away from the wall where you can still touch the wall with your knees. Measure the distance from the wall to the heel. Balance Wobble board Using a wobble board or cushion, balance for as long as possible. Tests can be conducted on one leg, or both as long as subsequent tests are the same. Stork Test Stand on one leg with the free foot positioned just below the standing knee.

Raise the heel of the standing foot and hold for as long as possible. Reaction time This test measures how fast an individual can react to a stimulus. Ruler drop test Using a metre ruler or a 30cm one , get a friend to hold the ruler so that the 0cm line is level with and in-between your open index finger and thumb.

The friend drops the ruler and you must catch it as soon as possible, between your finger and thumb. The cm mark on the ruler closest to the top of the thumb is your score. The faster your reaction, the less of the ruler will pass through! Top tip for doing well on this one…. The fingers will always move faster than the ruler. Body Composition These tests estimate how much lean and fat mass the body is made up of.

Skin Fold Callipers These can be used to determine the percentage of body fat an athlete has. It involves taking four or sometimes 6 measurements from the biceps, triceps, suprailiac just above the pelvis bone on the back and subscapular just below the shoulder blade. These 4 measurements can then be calculated to give an estimate of the total percentage of body fat.