Physical Fitness Test Muscle and Cardiovascular Endurance. This article deals with physical fitness tests to measure muscle endurance and cardiovascular endurance. These tests can be used to measure the physical quality of athletes and learners at high school level up to college. Most of these fitness tests, already widely used and already common in some sports practitioners, and become a reference to train components of physical conditions that are considered less than the results of physical fitness tests.
Muscle Endurance Test
1. Pull-Up
Objective: Measuring the endurance components of the arm and shoulder muscles (flexor)
Tool: Single cross
Implementation: The sample hangs on a single bar with both arms straight, then both arms are bent, as the body is lifted, until the chin passes through a single bar. After that the body is lowered down, so that both arms are straight as before. Do this repeatedly, until the sample is unable to lift her body again and her chin does not cross a single bar. It should be noted that when lifting the body, posture and legs should be straight and not allowed to make a swing movement.
Score: The perfect amount of Pull Up that a sample can take in 1 minute.
2. Push-Up
Tool: Flat field
Implementation: Sample lying face down, hands folded beside body. Both hands push the floor and straighten, so the body is lifted, while the posture and legs are straight lines. After that the body is lowered by bending the arm at the elbow, so that the chest touches the floor. Do the motion repeatedly and continuously until people try can not lift body again.
Score: The correct number of push ups within 1 minute.
3. Sit-Up
Objective: Measure the stomach muscle endurance componentTool: Mattress
Implementation: The sleeping sample is supine, the hands are interconnected behind the head, the legs are folded up to a 90 degree angle, an aide holds the sample's two ankles tightly and tones it at the sample wake. The sample tried to get up so it was in a sitting position and both elbows were worn on both knees and then he returned to his original stance. Perform this movement repeatedly and continuously, until the sample is unable to lift his body again, note that the attitude of the limbs always form a 90 degree angle at the time of doing sit ups.
Score: The correct number of sit ups within 1 minute.
4. Squat Jumps
Purpose: Measures the local endurance component of the leg musclesTool: Flat field
Implementation: The sample is in a half-squat position with one leg in front, while the two hands are hooked together behind the head, foresight. The sample jumped upward so that both legs were straight, then landed with alternating legs forward and backward, with a half squat position. Perform this movement repeatedly with the attitude of the legs alternately, until the sample is no longer able to jump perfectly, such provisions.
Score: The correct number of Squats is done within 1 minute.
Cardiovascular Endurance Test
Run 15 minutes
The purpose of this test is to measure the components of cardiovascular endurance. The required tools are Stop watch, whistle, track running.
The purpose of this test is to measure the components of cardiovascular endurance. The required tools are Stop watch, whistle, track running.
Implementation of the test: The sample stands behind the starting line. When the "yes" command is given, the sample begins to run for 15 minutes, until the 15 minute deadline with a whistle sounds.
Score: distance traveled by sample for 15 minutes, recorded in meters.
Score: distance traveled by sample for 15 minutes, recorded in meters.
That's the article about physical fitness test muscle and cardiovascular endurance. Hopefully this fitness article is useful for the readers. thanks.
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