Strength Assessments

Grip Strength

To measure strength comprehensively a whole battery of tests would be needed which in the context of most health and fitness assessments is not feasible. However, when an overall body strength measurement is required, many doctors and exercise physiologists still regard the Grip Strength Test – widely used since the 1930s and incorporated recently into several international community fitness testing projects as an appropriate single measure.

Equipment:

Grip dynamometer

Test Procedure:

Adjust the grip dynamometer handle to suit the size of the subject’s hand. Ensure that the heel of the hand is against the base of the instrument and the middle knuckles fit comfortably around the bar.

Have the subject hold the dynamometer horizontally out to the side in the dominant hand.

Instruct the subject to lower the instrument to the side, SQUEEZING AS HARD AS POSSIBLE whilst lowering. Ensure the instrument does not touch the thigh.

Record the best result from three attempts into your Fitech application.

Repeat the procedure with the non dominant hand and record the highest value achieved.

Leg and Back Strength

Introduction:

Together with grip strength, the Leg and Back strength Test is a standard test for the British Fire Service since more specific information was required regarding the health and fitness of the back, legs, shoulders and arms for operational fire fighters. This test, in fact, utilises all of these muscles in one coordinated pull.

HOWEVER, PLEASE NOTE: THIS TEST REQUIRES CONSIDERABLE EXERTION AND SHOULD ONLY BE USED ON INDIVIDUALS WHO ARE IN GOOD HEALTH AND TOTALLY FREE FROM BACK AND JOINT PROBLEMS.

Test Procedure:

Ask the subject to stand upright on the foot plate of the dynamometer with straight arms and fingers extended on the front of the thighs.

Adjust the length of the chain so that the height of the dynamometer handle is 3-4 cms below the outstretched fingers.

Instruct the subject to look straight ahead, keep arms and back straight, bend their knees, lean forward slightly and firmly and grasp the handle as hard as possible using the legs, back and shoulders in a co-ordinated movement.

NOTE: AT NO TIME SHOULD THE LEGS STRAIGHTEN COMPLETELY NOR THE ARMS BEND AS THIS WOULD PUT UNDUE PRESSURE ON THE SUBJECT’S BACK.

Repeat and record the highest score from three attempts in Fitech.

Partial Curl Ups

Introduction:

One role of the abdominal muscles that is often overlooked is their ability to strengthen and stabilise the trunk. Weak abdominals have long been recognised as an important risk factor in the development of lower back pain. By strengthening and developing the musculature of the midsection permanent and effective changes can be made on the strength and stability of the spine. Long term abdominal exercise may even decrease the potential risk and incidence of lower back pain in many subjects.

Test Procedure:

The subject lies flat on the floor, with their knees bent at 900 with their arms by their sides, head facing the ceiling.

The subject should place their palms down on the floor, with their fingertips touching two straight line markings perpendicular to the body, on either side of the subject. Two further lines are drawn, approximately 8cms in front, parallel to the first lines.

The subject should lower the lumbar spine flat to the floor, whilst slowly ‘curling’ the upper spine from the floor and sliding the fingertips forward to touch the 2nd set of strips on the floor.

The subject then slowly returns to the starting position until the back of their head touches the back of the operator’s hands on the floor. The full movement should take about 3 seconds.

Subjects should exhale on the ‘up’ phase of the movement and ‘inhale’ on the down phase of the movement. Subjects should perform as many curl ups as possible without pausing up to a maximum of 75.

NOTE: THE MOVEMENT SHOULD BE PERFORMED IN A SLOW AND CONTINUOUS MANNER AND SHOULD NOT BE ATTEMPTED BY ANYONE WITH A HISTORY OF BACK/NECK PROBLEMS.

Bent knee sit ups

Introduction:

Test Procedure:

The subject lies on the floor, face upwards with their knees bent at 900 with heels approximately 18cm from the buttocks. A partner can hold the feet in place.

On the operator’s signal the subject raises their shoulders from the floor until either one of their elbows touches their opposite knee (the ‘up’ phase). The subject then lowers their shoulders back to the floor and has reached the down position when their shoulders touch the floor again. The tester records the number of sit ups performed in one minute and enters it into the Fitech application.

Note: the movement should be performed in a slow and continuous manner and should not be attempted by anyone with a history of back/neck problems.

Press Ups

Introduction:

A high level of muscle strength and endurance will allow your muscles to work for longer before they get tired. The press up is a good indicator of upper body strength and muscular endurance. It is a similar movement to the bench press, but because it is dependent on the subjects body weight is a harder exercise to perform. IT SHOULD THEREFORE BE AVOIDED BY THOSE NOT IN REGULAR TRAINING, SUBJECTS WITH A HISTORY OF BACK/NECK PROBLEMS OR OLDER SUBJECTS WHO MAY FIND THE TEST TOO DEMANDING.

Test Procedure:

The subject assumes the normal press-up position with their body straight and with their weight distributed between hands and feet (men) or hands and knees (women). Palms should be flat on the floor and should be shoulder width apart. The subject then slowly flexes their elbows until their chest touches the floor 9the down position). From this position the subject slowly extends their arms and returns to the start of the exercise (the up position).

Subjects should exhale on the “up” phase of the exercise and inhale on the “down” phase. Subjects should keep a straight body at all times and must fully extend their arms during each movement. The test is over when the subject can no longer perform the press-up without pausing and the number of press-ups performed is then recorded in the Fitech application.

Bench Press (Fixed Weight)

Introduction:

Another common test of upper body strength and endurance is the Bench Press test. This is similar movement to the Press – Up Test (elbow flexion and extension) but as it is not dependant on body weight it may be more suitable for older or overweight subjects

Test Procedure:

The subject lies flat on a weight training bench, face up with knees bent at 90o and feet flat on the floor. The operator hands the subject the barbell, 80lbs for men and 35lbs for women. The subject should hold the bar with palms face up, hands shoulder width apart and elbows flexed, so that the bar is just above the chest.

The subject then slowly straightens their arms to full extension (the ‘up’ position). Once in this position the bar is slowly lowered by the subject until just above the chest (the ‘down’ position). The movement is then repeated. Subjects should exhale on the ‘up’ phase of the movement and inhale on the ‘down’ phase. Each movement should take two seconds and should be performed in time with a metronome or pre-recorded CD, running at 60 beats per minute. You can access the metronome in the Fitech application by clicking the timer icon on the icon tool bar.The test is over when the subject fails to fully extend arms or can no longer keep up with the 60 bpm cadence. The total number of beech presses performed is then recorded.

NOTE: SUBJECTS SHOULD ENSURE THAT THEY KEEP THEIR SPINE FLAT AGAINST THE BENCH AT ALL TIMES AND THAT THEY DO NOT BOUNCE THE BARBELL OFF THEIR CHEST. THIS TEST SHOULD ONLY BE ATTEMPTED BY THOSE INVOLVED IN REGULAR TRAINING.

Wall Sit Test

Introduction

The Wall Sit test is a measure of lower body strength endurance, particularly the quadriceps muscle.

Test Procedure

The Subject should Stand comfortably with feet approximately shoulder width apart, their back against a smooth wall. They then slowly slide their back down the wall to assume a position with both knees and hips at a 90° angle. The timing starts when one foot is lifted off the ground and is stopped when the subject cannot maintain the position and the foot is returned to the ground. After a short period of a rest, the other leg is tested. The total time in seconds that the position was held for each leg is recorded and divided by two to get the average result.

Squat Test

Introduction

The Squat test is a measure of lower body strength endurance.

Test Procedure

The Subject should stand in front of a chair or bench with feet shoulder width apart, facing away from the chair. Place hands on hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes the subject’s knees at right angles when sitting down. The Subject should continue until fatigued and can not perform any more correctly. The number of squats performed is recorded.

5 Stage Abdominal Strength Test (5 Stage Sit-up Test)

Introduction

This test is a progressive one repetition maximum test of abdominal strength. Each time a variation is successful, the next variation is attempted. The last successful variation is taken as your maximum abdominal strength. An attempt is unsuccessful if poor technique is displayed during a sit-up by:

Lifting either heel off the floor
Knees not being together and at 90 degrees between the thigh and lower limb (knee joint)
Using jerking movements such as throwing the head or arms forward from the nominated position.
Lifting the hips off the floor
Being unable to complete the nominated sit-up (2 attempts at a level) – if no stage can be performed the result will be recorded as 0

Test Procedure

The pelvis is tilted back to flatten the lower back onto the floor. The head is then tilted forwards and the torso smoothly flexed in a controlled manner until the attempt is completed and they return to the starting position.

Level 1

Arms are held straight out resting on the thighs. Slowly contract the abdominals moving the arms up the thighs until the wrists are at the level of the knees.

Level 2

Arms are held straight out resting on the thighs. Slowly contract the abdominals moving the arms up the thighs until the elbows are at the level of the knees.

Level 3

Arms are folded at right angles across the abdominals with hands holding opposite elbows. The chin is then tucked into the chest. As the abdominals contract the upper body moves towards the knees. Arms are held in the initial position so that the chest touches the thighs as the forearms touch the knees.

Level 4

Arms are crossed on the chest with hands holding opposite shoulders. Chin is tucked into the chest. While maintaining the elbows in their position, contract the abdominals moving the upper body until the elbows meet the thighs.

Level 5

Arms are flexed behind the head in a crossed position with the hands down the opposite shoulder as far as possible (see inset). The chin is tucked into the chest. With control, contract the abdominals and move the upper body until the chest touches the knees.

Strength Assessments