If you recall, near the beginning of the quarter you completed a  push-up test and sit up test.  These are two assessments that are widely used to assess upper body muscular endurance and core/abdominal muscular endurance. Similar to cardiovascular endurance training, there are several approaches to strength training depending on your training goal.  For purposes of this course, these two assessments were selected as they are widely applicable to diverse populations. This week you are going to complete a re-assessment of your push ups and sit ups.  

Instructions/Tasks:

STEP One 

1.  Push up Test:  Click on the following link and follow the instructions:  Push up CalculatorLinks 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.

Step Two

2.  Sit up Test:  Click on the following link and follow the instructions: Sit up Calculator  Links to an external site.

Option B:  Click on the following link and follow the instructions:  Curl up or half sit up TestLinks 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

STEP Three

REFLECTIONS:  To be submitted in Canvas

1. Report your results for your push up and sit up assessments. 

2.  Reflect on the following question:  Have you over this quarter incorporated  enough physical activity and exercise to promote and improve your muscular endurance/strength?  If not, please develop a new goal for improvement.  

3.  Reflect on your results and what recommendations would you make to yourself to reach your goals associated with improving your muscular endurance/strength.

IMPORTANT:   Please do not be discouraged if you did not improve.  By setting new training goals you will continue to improve. When correctly performed and sensibly progressed over time, your training/weekly program will be an effective way for you to meet your goals and improve your scores.  Look forward to reaching your new goal(s)!  Remember as you continue to progress your exercise program, you will find there is an inverse relationships between all the variables of fitness.  In other words, as your training focus of one variable (for example:  cardiovascular endurance) becomes more prevalent, reductions in one or more other variables (for example: strength) is required to prevent overtraining or injury!