Strength Test

Strength - refers to a muscle's ability to generate force against physical objects. In the fitness world, this typically refers to how much weight you can lift for different strength training exercises.

90 degrees push-up

Purpose – To measure strength of upper extremities

Equipment - exercise mats or any clean mat

Procedure 

For the Student:

a.      Lie down on the mat; face down in standard push-up position: palms on the mat under shoulders, fingers pointing forward, and legs straight, parallel, and slightly apart, with the toes supporting the feet.

b.      FOR BOYS: Straightens the arms, keeping the back and knees straight, then lowers the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).

FOR GIRLS: With knees in contact with the floor, straightens the arms, keeping the back straight, then lowers the arms until there is a 90-degree angle at the elbows (upper arms are parallel to the floor).

c.       Perform as many repetitions as possible, maintaining a cadence of 20 push-ups per minute. (2 seconds going down and 1 sec going up)

For the Tester:

a.      As the student assume the position of push-up, start counting as the student lowers his body on the ground until he reaches 90-degree angle at the elbow.

b.      Make sure that the student performs the push-ups in the correct form.

c.       The test is terminated when the subject can no longer perform the push-ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or cadence is broken.

Scoring – record the number of push-ups made.

Curl-ups

Purpose – To measure strength of abdominal muscles

Equipment - exercise mats or any clean mat

Procedure 

For the Student:

a.      Assume a lying position with feet flat on the floor and knees bent at about 90-degree hands palm down at the sides with fingertips touching the first tapeline.

b.      Complete a slow, controlled curl-up, sliding fingertips along the floor until they touch the second tapeline.

c.       The curl-up should be performed at a rate of one every 3 seconds or 20 curl ups per minute (2 seconds going up and 1 sec going down)

d.       There should be no rest at the bottom position and perform as many curl ups as possible without stopping.

For the Tester:

a.     Ensure a mat that has tapelines set 12 cm apart.

b.    One curl up is counted each time the student’s shoulder blade touches the floor.

c.     Make sure that the student performs the curl-ups in the correct form.

d.     The test is terminated when the subject can no longer perform the curl-ups in the correct form (three corrections are allowed), is in pain, voluntarily stops, or cadence is broken.

Scoring – record the number of curl-ups made.