Muscular Endurance test: The test used to measure muscular endurance is the 1 Minute Sit up Test.
Equipment:
The only equipment that is required is minimal:
1. Stop watch
2. Mat
3. X 2 Administrators
Procedure:
1. The subject begins by sitting comfortably on the mat.
2. He should start with his back straight on the mat.
3. His knees should be bent and his feet on the mat.
4. The subject should then place his hands on both sides of his head with his elbows pointing out to the sides.
5. When the administrator starts the watch and says “GO”, the subject can then begin performing a sit up.
6. From the starting position he should raise his upper body of the mat by tensing his core and lifting himself up towards his knees. His hands should remain on the side of his head and his knees should be bent with his feet placed firmly on the ground.
7. To increase the tests reliability, the administrator who isn’t recording the time should hold down the subjects feet so he doesn't raise them upwards, this prevents the subject from lifting his feet and making the sit up easier.
NOTE: The administrator who is holding the feet in place, also counts the amount of sit ups performed by the subject.
Click on this link to learn how to perform a sit up. http://www.netfit.co.uk/fitness/exercises/abdominals/sit-ups.htm
Click this link to view a video demonstrating the sit up test:
http://www.youtube.com/watch?v=nt2wEozVcx4
Advantages:
1. “This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles”, (Top End Sports. 2014)
2. The test is very cheap, you can purchase an exercise mat and a stop watch for only, £9.16. Buy the exercise mat here: http://www.ebay.co.uk/itm/like/141111007752?limghlpsr=true&hlpv=2&ops=true&viphx=1&hlpht=true&lpid=108&device=c&ad&crdt=0&ff3=1&ff11=ICEP3.0.0&ff12=67&ff13=80&ff14=108
Buy the stop watch here: http://www.proswimwear.co.uk/fastime-01-blue-stop-watch.html
3. The test can be performed almost anywhere, ranging from a sports hall to at home!
4. The skill level of the tester does not need to be of a specialist elite knowledge, all the administrator needs to do is start and stop the stopwatch and record the timing. The other administrator needs to hold down the subject’s feet and count the amount of times he performs a sit up.
5. The use of two administrators increase the likelihood of correct results.
Disadvantages:
1. This test isn't a good indicator of overall muscular endurance, as it only focuses on the abdominal endurance. This will be a major disadvantage to a long distance cyclist who wants to test their muscular endurance, as they will be focusing of their legs.
2. Another disadvantage is that an administrator is required, this could potentially make it harder for subjects to complete the test as they might find it hard to find two administrators.
Validity:
The test is only valid if it actually measures the aim of the test; which is muscular endurance. It does measure muscular endurance for the core/abdominal muscles, however the validity for overall muscular endurance is severely lessened; as it is not a great indicator for overall muscular endurance.
Reliability:
The test would only be reliable, if when repeated the same conditions and protocol is carried out.
Click the link find out further information on factors that could potentially worsen the reliability of the test: http://www.brianmac.co.uk/eval.htm#effect
Normative data: http://www.topendsports.com/testing/tests/home-situp.htm Click on the link to see normative data for the 1 minute sit up test.
Images:
http://www.netfit.co.uk/fitness/exercises/abdominals/sit-ups.htm
1. Videos: http://www.youtube.com/watch?v=nt2wEozVcx4
References:
2. Jay Hoffman, Page 41, 2006. Norms for Fitness, Performance and Health. Human Kinetics Inc.
3. http://www.topendsports.com/testing/tests/home-situp.htm
4. http://www.netfit.co.uk/fitness/exercises/abdominals/sit-ups.htm
5. http://www.youtube.com/watch?v=nt2wEozVcx4
6. http://www.brianmac.co.uk/eval.htm#effect