Muscular Strength/ Endurance Lab
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1
2Name_________________________________________ Per._______ Folder #______Muscular Strength/ Endurance Lab
th
Part 1: Muscular Strength - ( lab on pg 181- 184 5
ed.)
WH____
You will be doing 2 machines, the, Seated Leg Press and the Overhead Press. Look at your recorded weight sheet. Increase the
weight by 10-15 lbs. Below write the weight you will be lifting for this Lab. Lift the weight. Do no more than 10 reps at the
higher weight. Record the number of times you lift the weight from 1-10 times. Check the Predicted 1 RM chart posted on the
wall for your 1 RM.
1. Overhead Press #12: Weight
______
2. Leg Press #13: Weight ______
Number of reps ______
Number of reps ______
Estimated 1 RM ______
Estimated 1 RM ______
Exercise
Estimated 1 RM ÷ Body Weight
= Strength to Body Weight
Overhead Press
_____________ ÷ __________
= _______________
Leg Press
_____________ ÷ __________
= _______________
Overhead Press
Leg Press
14 years & below
15-17 years old
14 years & below
15-17 years old
Male
Female
Male
Female
Male
Female
Male
Female
Good Fitness
.80+
.60+
1.00+
.70+
1.50+
1.10+
1.75+
1.20+
Marginal Fitness
.67-.79
.50-.59
.75-.99 .60-.69
1.35-1.49
.95-1.09
1.50-1.74 1.10-1.29
Low Fitness
<.66
<.49
<.74
<.59
<1.34
<.94
<1.49
<1.09
*Your Fitness Rating: Circle the appropriate number for Overhead Press & Leg Press in the chart above
Grip Strength: Squeeze the dynamometer as hard as possible. You may not touch your body with your arm or hand but you
may bend or extend the elbow. Do it twice for each hand (right & left). Record both scores. Add both scores from right and both
scores from left. Look at total of 4 scores on chart.
Right Trial #1________+ #2 ________ Left Trial #1 __________ + #2_________ Right_________
Left + ________
Total ________
*** Your Fitness Rating: Circle the
14 years & below
15-17 years old
appropriate number for your grip strength
Male
Female
Male
Female
in the above chart
Good Fitness
191
121+
226+
136+
Marginal Fit
158-190
99-120
191-225
114-135
Low Fitness
<157
<98
<190
<113
Part 2: Muscular Endurance
You will be doing a curl-up test and a push-up test. Record your results. Look at the chart for your muscular endurance rating.
Check your fitness rating for Muscular Endurance.
CURL-UP
PUSH-UPS
13 year old
14 year old
15 years +
13 year old
14 year old
15 years +
Boys
Girls
Boys
Girls
Boys
Girls
Boys
Girls
Boys
Girls
Boys
Girls
High
41+
33+
46+
33+
48+
36+
26+
16+
31+
16+
36+
16+
Good*
21-40
18-32
24-45
18-32
24-47
18-35
12-25
7-15
14-30
7-15
16-35
7-15
***
*****
Marg.
18-20
15-17
20-23
15-17
20-23
15-17
10-11
6
12-13
6
14-15
6
Low
17>
14>
19>
14>
19>
14>
9>
5>
11>
5>
13>
5>
***** Healthy Fitness Zone for physical fitness test
Curl-ups # _______
High Performance ______Good Fitness ______Marginal ______Low ______
Push-ups # _______
High Performance ______ Good Fitness ______Marginal ______Low ______
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