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lab 4.1 principles of conditioning, Lab Reports of Kinesiology

Louisiana State University (LSU) - System OfficeKinesiology

lab report for lab 4.1 principles of conditioning

Typology: Lab Reports

2023/2024

Uploaded on 05/04/2025

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shayne-pruitt 🇺🇸

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L AB 4.2 ASSESSING YOUR CURRENT LEVEL OF MUSCULAR ENDURANCE 133
fah06822_ch04_095-138.indd 133 09/04/15 02:50 PM
LABORATORY ACTIVITIES
Name Section Date
LAB 4.2 Assessing Your Current Level of Muscular Endurance
For best results, don’t do any strenuous weight training within 48 hours of any test. To assess endurance of the abdominal muscles, perform the curl-up
test. To assess endurance of muscles in the upper body, perform the push-up test. To assess endurance of the muscles in the lower body, perform the squat
endurance test.
The Curl-Up Test
Equipment
1. Two six-inch strips of self-stick Velcro or heavy tape
2. Ruler
3. Partner
4. Mat (optional)
Preparation
Affix the strips of Velcro or long strips of tape on the mat or testing surface. Place the strips three inches apart.
Instructions
1. Start by lying on your back on the floor or mat, arms straight and by your sides, shoulders relaxed, palms down and on the floor, and fingers straight.
Adjust your position so that the longest fingertip of each hand touches the end of the near strip of Velcro or tape. Your knees should be bent about 90
degrees, with your feet about 12–18 inches from your buttocks.
2. To perform a curl-up, flex your spine while sliding your fingers across the floor until the fingertips of each hand reach the second strip of Velcro or
tape. Then return to the starting position; the shoulders must be returned to touch the mat between curl-ups, but the head need not touch. Shoulders must
remain relaxed throughout the curl-up, and feet and buttocks must stay on the floor. Breathe easily, exhaling during the lift phase of the curl-up; do not
hold your breath.
3. Once your partner says “go,” perform as many curl-ups as you can at a steady pace with correct form. Your partner counts the curl-ups you perform and
calls a stop to the test if she or he notices any incorrect form or drop in your pace.
Number of curl-ups: ____________
Rating Your Curl-Up Test Result
Your score is the number of completed curl-ups. Refer to the appropriate portion of the table for a rating of your abdominal muscular endurance. Record your
rating below and in the summary at the end of this lab.
Rating: __________
Final PDF to printer
Shayne
Pruitt
G
9-30
-
24
51
average
pf3
pf4

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L A B 4. 2 A S S E S S I N G Y O U R C U R R E N T L E V E L O F M U S C U L A R E N D U R A N C E 133

Name Section Date

L AB 4. 2 Assessing Your Current Level of Muscular Endurance

For best results, don’t do any strenuous weight training within 48 hours of any test. To assess endurance of the abdominal muscles, perform the curl-up test. To assess endurance of muscles in the upper body, perform the push-up test. To assess endurance of the muscles in the lower body, perform the squat endurance test.

The Curl-Up Test

Equipment

  1. Two six-inch strips of self-stick Velcro or heavy tape
  2. Ruler
  3. Partner
  4. Mat (optional)

Preparation

Affix the strips of Velcro or long strips of tape on the mat or testing surface. Place the strips three inches apart.

Instructions

  1. Start by lying on your back on the floor or mat, arms straight and by your sides, shoulders relaxed, palms down and on the floor, and fingers straight. Adjust your position so that the longest fingertip of each hand touches the end of the near strip of Velcro or tape. Your knees should be bent about 90 degrees, with your feet about 12–18 inches from your buttocks.
  2. To perform a curl-up, flex your spine while sliding your fingers across the floor until the fingertips of each hand reach the second strip of Velcro or tape. Then return to the starting position; the shoulders must be returned to touch the mat between curl-ups, but the head need not touch. Shoulders must remain relaxed throughout the curl-up, and feet and buttocks must stay on the floor. Breathe easily, exhaling during the lift phase of the curl-up; do not hold your breath.
  3. Once your partner says “go,” perform as many curl-ups as you can at a steady pace with correct form. Your partner counts the curl-ups you perform and calls a stop to the test if she or he notices any incorrect form or drop in your pace. Number of curl-ups: ____________

Rating Your Curl-Up Test Result

Your score is the number of completed curl-ups. Refer to the appropriate portion of the table for a rating of your abdominal muscular endurance. Record your rating below and in the summary at the end of this lab. Rating: __________

Shayne Pruitt^ G^ 9-^

  • 24

average

134 C H A P T E R 4 M U S C U L A R S T R E N G T H A N D E N D U R A N C E

Ratings for the Curl-Up Test Number of Curl-Ups Men Very Poor Poor Average Good Excellent Superior Age: 16–19 Below 48 48–57 58–64 65–74 75–93 Above 93 20–29 Below 46 46–54 55–63 64–74 75–93 Above 93 30–39 Below 40 40–47 48–55 56–64 65–81 Above 81 40–49 Below 38 38–45 46–53 54–62 63–79 Above 79 50–59 Below 36 36–43 44–51 52–60 61–77 Above 77 60–69 Below 33 33–40 41–48 49–57 58–74 Above 74 Women Age: 16–19 Below 42 42–50 51–58 59–67 68–84 Above 84 20–29 Below 41 41–51 52–57 58–66 67–83 Above 83 30–39 Below 38 38–47 48–56 57–66 67–85 Above 85 40–49 Below 36 36–45 46–54 55–64 65–83 Above 83 50–59 Below 34 34–43 44–52 53–62 63–81 Above 81 60–69 Below 31 31–40 41–49 50–59 60–78 Above 78 SOURCE: Ratings based on norms calculated from data collected by Robert Lualhati on 4545 college students, 16– years of age, at Skyline College, San Bruno, Calif. Used with permission.

The Push-Up Test

Equipment: Mat or towel (optional)

Preparation

In this test, you will perform either standard push-ups or modified push-ups, in which you support yourself with your knees. The Cooper Institute developed the ratings for this test with men performing push-ups and women performing modified push-ups. Biologically, males tend to be stronger than females; the modified technique reduces the need for upper-body strength in a test of muscular endurance. Therefore, for an accurate assessment of upper-body endurance, men should perform standard push-ups and women should perform modified push-ups. However, in using push-ups as part of a strength training program, individuals should choose the technique most appropriate for increasing their level of strength and endurance—regardless of gender.

Instructions

  1. For push-ups: Start in the push-up position with your body supported by your hands and feet. For-modified push-ups: Start in the modified push-up position with your body supported by your hands and knees. For both positions, keep your arms and your back straight and your fingers pointed forward.
  2. Lower your chest to the floor with your back straight, and then return to the starting position.
  3. Perform as many push-ups or modified push-ups as you can without stopping. Number of push-ups: ________ number of modified push-ups: ________

Rating Your Push-Up Test Result

Your score is the number of completed push-ups or modified push-ups. Refer to the appropriate portion of the table for a rating of your upper-body endurance. Record your rating below and in the summary at the end of this lab. Rating: ________

136 C H A P T E R 4 M U S C U L A R S T R E N G T H A N D E N D U R A N C E

Summary of Results

Curl-up test: Number of curl-ups: _________ Rating: _________ Push-up test: Number of push-ups: _________ Rating: _________ Squat endurance test: Number of squats: _________ Rating: _________ Remember that muscular endurance is specific: Your ratings may vary considerably for different parts of your body. Using Your Results How did you score? Are you surprised by your ratings for muscular endurance? Are you satisfied with your current ratings? If you’re not satisfied, set realistic goals for improvement: Are you satisfied with your current level of muscular endurance as evidenced in your daily life—for example, your ability to carry groceries or your books, hike, and do yard work? If you’re not satisfied, set realistic goals for improvement: What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you’ve set goals for improvement, begin planning your strength training program by completing the plan in Lab 4.3. After several weeks of your program, complete this lab again and enter the results in the Post-program Assessment column of Appendix C. How do the results compare? I scored pretty average and I’m pretty happy with my results. I’m not too surprised because I always knew I’m better with muscular endurance than strength. Yes, I feel like I am able to preform day to day tasks without straining or exhausting myself. N/A N/A