Methods of Muscular Fitness Assessment The association between muscular fitness and quality of life is impressive. The benefits of muscular fitness development include increases in lean body tissue, bone mineral density, connective tissue strength, anaerobic power, low-back health, and self-esteem
(Neiman, 1995). Although personal trainers develop various resistance training regimens based upon the client’s goals, preferences and time constraints, the initial step (after equipment familiarization) should be to establish a baseline level for overall muscular fitness. This would include tests for muscular strength and muscular endurance. The most important reason for monitoring muscular fitness is for program/client evaluation and the progression of the resistance training program (Kramer
& Fry, 1995). The purpose of this article is to discuss appropriate methods of muscular fitness assessment for the personal trainer. Show
What is your Goal? Strength or Endurance Muscular Strength Testing Obtaining the client’s maximum load capabilities may serve one of the following purposes: 1) to establish the load settings for an initial exercise prescription, 2) to determine the progress of a current resistance training program, or 3) to rank clients muscular strength based on standard
norms. If the intent is to classify muscular strength, in relation to total body weight, divide the total amount lifted (lbs) by the clients body weight (lbs). Standard norms (see Tables 1-4) are used to evaluate this relative strength ratio. For example, a thirty year-old female (weight = 130 lbs) has a 1 RM leg press of 150 lbs. Her ratio would be 1.15 (150 lbs/130 lbs = 1.15) which is a rating of ‘Fair.‘ The most widely used exercises for upper and lower body muscular strength testing are the bench press and leg press, respectively. Other dynamic strength tests include the arm curl, latissimus dorsi pull down, knee extension and knee curl. Norms for assessing the combined total of these strength measures, by calculating a point score for each measure, are presented in Table 5 (Heyward, 1991).
The personal trainer may find the estimation (of 1 RM) method a more practical, and certainly safer, alternative to maximal exertion testing. Factors such as age, current training status, physical limitations, and fitness goals will help define the most appropriate test protocol. Muscular Endurance Testing Fixed Percentage of a Person’s Body Weight Method Fixed Percentage of Person’s Body Weight Fixed Percentage of a One's 1 RM Method Absolute Method Calisthenic-Type Exercises The purpose of push-up test is to measure upper body muscular endurance. The standard and modified push-up are often used. For clients who cannot do up to 8 standard push-ups, the modified push-up is recommended. Start in a supported push-up (or modified with the knees down) position. Lower chest to the floor and return to the starting position. The client performs as many continuous push-ups as possible without stopping. Assessment Equipment: Free Weights Vs. Resistance Machines Exercise Technique Safety Issues Summary References How much force a person's muscle can produce?For every 1 square centimetre of cross sectional area, muscle fibres can exert a maximum force of approximately 30–40 newtons (the weight of a 3–4 kg mass).
Which of the following is best described as how much force a person's muscle can produce?Muscular strength is the maximum amount of force a muscle or muscle group~ exert.
Which of the following is best described as a persons ability to fully use their joints with a wide range of motion?Flexibility: The ability to move the joints through the full range of motion.
What refers to taking charge of your own life and having the ability to understand and effectively communicate your needs to others?Self-advocacy means understanding your strengths and needs, identifying your personal goals, knowing your legal rights and responsibilities, and communicating these to others. Self-Advocacy is speaking up for oneself!
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