Evaluate upper body muscular endurance
1. Push up Test: Click on the following link and follow the instructions: Link (Links to an external site.)Links to an external site.
IMPORTANT: Test results are not valid if form is not correct. Only count repetitions with good form. This test evaluates upper body muscular endurance.
This is an evaluation tool for upper body muscular endurance for ages 15 through 69 years of age.
Students should perform as many repetitions as possible without pausing. Students are encouraged to perform one or two trial repetitions before test. You may need a partner/friend to count your repetitions. See video/animations on the website and follow the instructions.
2. Sit up Test: Click on the following link and follow the instructions: Link (Links to an external site.)Links to an external site.
IMPORTANT: Test results are not valid if form is not correct. Only count repetitions with good form. This test evaluates abdominal and hip flexor endurance for adults. Test results may be invalidated if form is altered.
Students perform as many bent knee sit-ups as possible within 60 seconds. Subject can rest between reps if unable to sit-up continuously. Students are encouraged to perform one or two trial repetitions before test.
feet anchored by partner or apparatus
knees bent 90°
hands clasped behind neck
elbows travel beyond or make contact with knees
back of shoulders must return to floor
3. Body Composition: You will need to access a BIA monitor at one of the Health Education Centers. You can ask at the front desk on either campus, and/or you can email me and visit me during my office hours at Fort Steilacoom/H109. The assessment is designed to raise your awareness of this fitness variable and also allows for you to have a baseline to measure progress.
Body composition refers to the ratio of lean mass to fat mass on the body. One way to assess this is by measuring body fat percentage. This is an optional test and is non-invasive. If you engage in a diet and exercise program, you should can/should monitor your body composition no more than once per month to note any changes.
REFLECTION/DISCUSSION QUESTIONS: To be submitted in Canvas
1. Report your results for your push up and sit up assessements.
2. Reflect on the following question: Do you incorporate enough physical activity and exercise to promote and improve your muscular endurance/strength? If not, have you included this as one of your goals? If not, please develop a SMART goal based on your results.
3. Reflect on your results and what recommendations would you make to yourself to reach your goals associated with improving your muscular endurance/strength.
4. Based on your body composition results what recommendations would you make for yourself? Do you have a goal?
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