The Shoulder Isometric Endurance Tests at 10% Body Weight (BW) for abduction, external rotation, and flexion are assessments similar to the ones at 5% BW, but with a higher resistance load.
Performing these tests typically involves:
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Setup: Assume a comfortable position, aligning the arm...
The plank is a core-strengthening exercise that involves maintaining a position similar to the top of a push-up. Here's how to perform it:
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Start Position: Begin by getting into a push-up position, with your hands directly under your shoulders and your body forming a straight line from head...
The Arm Curl Test is a physical fitness assessment that measures upper body strength and endurance, specifically the strength and endurance of the arm muscles involved in curling motions. It is commonly used in fitness testing, exercise programs, and research studies.
Here's a general...
The 5-Time Sit-to-Stand Test, also known as the Five-Repetition Sit-to-Stand Test, is a physical performance test that assesses lower body strength, lower limb power, and functional mobility. It measures the time taken to complete five consecutive sit-to-stand movements from a seated position.
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The Hamstring Endurance Test - Double Leg assesses the endurance and strength of both hamstring muscles simultaneously. Here's a general way to perform it:
- Setup: Lie flat on your stomach with your legs straight and your hands placed under your hips for support.
- Movement: Engage your...
The Wall Sit is an exercise that primarily targets the quadriceps, hamstrings, and glutes.
Procedure:
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Starting Position:
- Stand with your back against a wall.
- Lower yourself down until your knees are bent at approximately a 90-degree angle, as if sitting in an invisible chair.
- Keep your...
Sit-ups in 60 seconds is a fitness test that measures the endurance of your abdominal muscles. To perform it:
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross your arms over your chest or place your hands behind your head (avoid pulling on your neck).
- Engage your core...
The Side Plank - Elevated with Leg Raises is an advanced variation of the traditional side plank that targets the obliques, core, hips, and glutes. Here's how to perform it:
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Setup: Begin in a side plank position, propped up on one elbow with your body forming a straight line from head to...
The Single Leg Hamstring Bridge is another great strength assessment for posterior chain lower limb strength that requires little equipment to perform.
Research by Freckleton, Cook, and Pizzari, 2013 investigated this test and its risk of a hamstring injury in football players finding that...
The Single Leg Side Plank Raises test is a physical fitness assessment that focuses on the lateral stability of the core and hip muscles. This test involves assuming a side plank position and lifting the top leg while keeping it straight and the foot flexed.
To perform the Single Leg Side Plank...
The Single Leg Sit To Stand Test (SLSS) is a useful single-leg strength test for those that do not have access to a lot of equipment. Due to the open-chain nature of the test, it requires more balance and skill than performing the Sing Leg Leg Press and can be used also to assess the...
