At 15 years old or 70, anyone can start a resistance training program, since having strong, fatigue-resistant and flexible muscles at any age can reduce injury risks and the amount of muscle loss that occurs over time. A mini fitness test can be completed with a few simple exercises which can give a great idea of where the muscles stand. A family physician should be consulted before beginning any exercise program.
Muscular Strength
A muscle's ability to generate as much force as possible is defined as muscular strength; in other words, how much weight can be lifted by that muscle. When the specific objective is increasing muscular strength, the standard is the one repetition maximum, or 1RM. Usually this is done using exercises that solicit big muscles, such as the bench press for upper body strength and squats for lower body. This method can take a long time to assess and the help of a professional exercise specialist may be needed. To avoid this, using a weight that can be lifted 12 to eight times represents approximately 70-80 percent of 1RM respectively. For example, if one completes eight repetitions at 135lb on a bench press, the approximate 1RM would be 169 lbs.
Muscular Endurance
Muscular endurance refers to the ability to repeatedly contract muscles over a period of time. For example, the push-up test is a great way to determine muscular endurance as this exercise solicits a variety of muscles in the upper body. The more push-ups completed in a set number of time, the higher the muscular endurance. Another example would be the wall squat, where a person would maintain a seated position without support against a wall. The longer the position is maintained, the higher the muscular endurance in the legs.
Muscular Flexibility
A joint's ability to move through it's full range of motion is defined as muscular flexibility. One of the most common tests to assess flexibility is the sit and reach. Sitting down, keeping the legs straight, a person must try to bend forward as much as possible to reach for his toes. Another common test is the back scratch to assess upper body flexibility; one hand is put behind the head, reaching as far down as possible and placing the other arm behind the back, attempting to touch or overlap the hands.
Core Muscle Testing
Having a strong and fatigue-resistant core is key to have an optimal posture. The core represents the abdominal and lower back muscles. Low back pain is significantly reduced by optimizing core endurance. Athletes also require core abilities for many, if not all, sports. One of the easiest tests that can be done to assess core endurance is the plank, which demands a person to maintain, as long as possible, a straight line while on her toes and forearms.
The Importance Of Having A Goal
In order to optimize fitness, it is important to figure out what the goals of the fitness program will be. Depending on the answer, the appropriate tests can be completed to assess the strengths and weaknesses of the body. Most tests can be done at home, as little or no equipment is needed.
Member Comments