Know how to test your Muscular Endurance & Aerobic Fitness
AEROBIC AND MUSCULAR ENDURANCE FITNESS TEST
For the body to move or perform sustained activities such as running, cycling, walking or rowing it requires oxygen which is delivered to the muscles by the cardiorespiratory system. Whilst exercising this delivery of oxygen is increased along with the needs for energy production. When we work for sustained periods or at an increased vigorous intensity there is a point where the cardiorespiratory system cannot supply enough oxygen to meet the increased energy needs. The point at which this is occurs is known as VO2Max and this is the point of maximum oxygen uptake.
VO2Max reflects the ability of the heart, lungs and blood vessels to transport oxygen and the effectiveness of the working tissues to extract the oxygen and use it. This makes the VO2Max a good test indicator of how aerobically fit you are.
COOPER 1.5 MILE RUN TEST
The Cooper 1.5 mile test is used to measure and also classify an individual’s aerobic capacity.
Execution: complete a gradual warmup on the treadmill for 5mins (Walking) before completing the 1.5miles (2.4km) as fast as possible. On the treadmill a 1% incline is required to try and replicate the energy cost of running outside.
The push-up test is used to measure the strength and endurance of your chest, shoulders and triceps.
Execution: to complete assume a traditional push-up position and females can use the modified push-up position (on knees). When the push-ups start, so does the clock! Keep your hands in line with your shoulders, back should be straight and head facing down to keep spine alignment. Press yourself up with arms fully extended and lower yourself back until your chest is three inches from the floor (try not to let your body touch the floor). Repeat as many times as you can in correct formation for a minute, you may rest in the “up” positon if necessary.
The squats test is used to measure the strength and endurance of the core muscles; quadriceps and gluteus maximus.
Execution: complete a warmup of 10 basic squats prior to starting the test. Stand in front of a box/step (which allows the knees to flex to 90 degrees as your backside touches the box/step, without knee tracking forward over the toes). Feet should be shoulder width apart and facing forward. Squat down and lightly touch your backside on the box/step before standing up. Continue with this motion (2 seconds down and 2 seconds up) until unable to continue or complete a repetition without good technique, rest is not allowed.
Muscular endurance is important in the maintenance of normal postural alignment and in the performance of everyday tasks. The full sit-up test is used to measure muscular endurance specifically for the spine flexor muscles (rectus abdominis and external oblique’s).
Execution: prior to completing this test, ensure you do not have any pains on your back or your neck region. Ensure you are lying in a supine position on a mat, with feet slightly apart and flat on the floor (20 – 30cm from the buttocks), knees should be flexed. You should have your arms crossed with hands placed on opposite shoulders, curl up to a vertical position so as to allow the elbows touch the knees before returning to the starting position. Complete for a minute with correct formation (bouncing movement is not being used.)
Go ahead and carry out these tests to find out where exactly you are on the scale of fitness. You may be better or worse than you actually think.
Leave a comment below to let us know how you did, we can give some advice on work outs to do to improve your fitness levels.