Download Muscle Assessments

Muscle Assessments
Muscular Strength, Endurance,
and Flexibility
Muscular Strength
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The absolute maximum force that a
muscle can generate
3 major muscle groups tested
Abdominals, Legs, and Arms
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These muscles represent the levels of
muscular strength in the total body
Muscular Strength
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Strength and endurance can be
measured of almost any muscle group
using free weights or weight machines
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1RM (Repetition Maximum) Testing –
Maximum amount of weight you lift one
time
Women’s strength is typically 70% of
men’s
Slow Twitch vs Fast Twitch Fibers
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Slow Twitch (ST) Fibers –
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used in endurance sports, equipped
metabolically to meet the demands of
aerobic activities of long duration
Fast Twitch (FT) fibers –
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used in anaerobic, power sports, equipped
metabolically to meet the demands of shortduration high-intensity activities
Slow vs. Fast/ Men vs. Women

Same percentage of fibers but differ in the
actual size of fibers
 Smaller
total muscle mass in women accounts
for the difference in total muscle strength
Muscular Hypertrophy
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Increase size in the muscles
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Increase strength through a weight training
program.
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Women may even achieve a greater percentage
increase in strength, but lack the bulkiness

Hypertrophy is controlled by male hormone
testosterone

10% higher in men

W - Smaller beginning muscle mass

W - Increased subcutaneous fat
Testing

Shoulder Press or
bench press:

Triceps, pectoralis
and deltoid muscles
Testing

Arm Curl:
 Biceps
brachii
(long and short
head)
 Brachialis
 Bracioradialis
Testing

Leg Press:
 Quadriceps
 Vastus
Lateralis
 Vastus Intermedius
 Vastus Medialis Oblique
 Rectus Femoris
 Hamstrings
 Semitendonsis
 Semimembranosis
 Biceps
Femoris
Muscular Endurance

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Continuous work by determining the
total number of times a specific weight
can be moved
Tests included
Abdominal Curl test (men and women)
 Pull-ups (men) and Modified (women)
 Push-ups (men) and Modified push-ups
(women)
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Abdominal Endurance
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Curl Test
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1 minute test
Place a strip of tape 3 inches long on a mat
Lie on your back with knees flexed and feed
flat on the floor as close to hips as possible
When signaled to begin curl up lifting
shoulder blades off the floor and moving you
figures past the tape
Then return to the beginning position with
shoulder blades resting on the floor
Arm and Shoulder Endurance
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Pull-up test
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Grasp a horizontal bar with
palms facing outward
Raise yourself until chin clears
the top of the bar
Lower yourself until arms are
straight and then begin next
pull up without pause
Elbows must be locked out
after each pull-up
Deliberate swinging, resting, or
leg kicking is not permitted
Arm and Shoulder Endurance
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Modified Pull-up test
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Grasp an adjustable horizontal
bar with your palms facing
outward at a level of your
sternum.
Place body under the bar until
90 degree angle is formed at
the point where your arms and
chest join
Heels support the weight of
the body along with the arms
1 point is scored when your
chin clears the bar and returns
to a fully extended position
Arm and Shoulder Endurance
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Push-up test
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Arms and back straight and
fingers forward
Lower chest to the floor
until
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elbows forms a right angle
upper arms are parallel to the
floor (chest touches fist of
partner)
Return to starting position
Modified Push-up test
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Same as the push-up test
except the knees support
the body rather than the
toes
Flexibility
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The ability to move the body throughout
a range of motion and stretch the
muscles and tissues around skeletal
joints
Flexibility tests
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Shoulder reach (apley’s scratch test)
Trunk Flexion (sit and reach)
Trunk Extension
Activity

Which is flexion vs extension and
abduction vs adduction?
Flexibility Tests
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Shoulder Reach
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Stand facing away your partner
Raise right arm and reach down behind your back
as far as possible
Take left arm and reach up from behind and try and
overlap your left hand and right hand at the same
time
Have your partner measure the overlap of your
hands in inches
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If there is overlap the number is positive (+)
If they do not touch the number of the gap in inches is
negative (-)
If they just barely touch give yourself a zero
Repeat on the opposite side
Flexibility Test
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Trunk Flexion/Sit and Reach
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Ability to flex your trunk and stretch the back of
your thigh muscles (hamstrings)
Remove shoes and socks place feet up against box
Place one hand on top of another so middle fingers
are together and the same length
Keep knees straight and bend forward sliding hands
along ruler as far as possible without bouncing and
hold that position for at least 3 seconds
Repeat 2 more times and record highest score
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Any number past end of the box = positive
Any number short of the edge of the box is negative
Ability to flex your trunk and stretch the back of your thigh
muscles (hamstrings)
Flexibility Test
Trunk Extension
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Lie down on your stomach on the floor
Have partner apply pressure to upper thighs and hips
Clasp hands behind the head, raise head and chest off the
ground as high as possible and hold that position for 3
seconds
Measure the distance between the floor and your chin