Key muscle testing provides useful information about muscular ability. Athletes can use muscle tests to estimate sports performance and non-athletes can use tests to set goals and monitor progress. Many muscular variables can be evaluated and understanding your options allows you to make testing decisions.
Features
Muscles can be tested for multiple variables including strength and endurance. The National Strength and Conditioning Association defines muscular strength as ability to perform maximal force against a resistance in a single contraction and muscular endurance as ability of a muscle group to exert submaximal force for extended periods.
Function
Muscle testing performs multiple functions. The National Strength and Conditioning Association promotes muscular assessment throughout a training program to monitor progress and spot weaknesses. Test results can be used to focus program design and to set measurable fitness goals for further improvement. In addition, you can compare your results to population averages to measure muscular fitness.
Isometric Strength Test
Isometric refers to minimal movement required during the test. Isometric strength testing using a dynamometer uses grip strength to estimate upper body strength. You simply hold the dynamometer at your side, squeeze the handle with a maximal effort and your force is recorded.
Dynamic Strength Test
Dynamic infers more movement during testing. According to the book "Advanced Fitness Assessment and Exercise Prescription" by Vivian H. Heyward, one-repetition maximum is a key dynamic strength test. The test requires you to lift the heaviest amount of weight possible for one repetition of a specific exercise. Popular exercises include the bench-press and squat. For example, you may be able to bench press 100 lbs five times but you might be able to press 140 lb for one maximal effort. Your one-rep max, or 1RM, can be compared to age- and gender-specific norm charts.
Endurance Tests
Key endurance assessments include sit-up and push-up tests. For example, a sit-up test asks you to perform as many sit-ups as possible in a one minute period. A push-up endurance test measures the total number of push-ups you can perform without a time limit. The test is ended when you perform two consecutive push-ups with poor form. Both tests compare your results to age- and gender-specific norm charts for evaluation.
Considerations
Finding a skilled test administrator ensures test safety and accuracy. Never test your one repetition maximum alone or without proper assistance. Most universities and gyms offer fitness testing to the public to assess your muscular strength and endurance.
References
- "National Strength and Conditioning Association's Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle; 2003
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward; 2006
- The President's Challenge Adult Fitness Test: Standard and Modified Push-up
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