Chapter 13
Muscular Strength, Endurance, and
Power
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
Chapter Objectives
After completing this chapter, you should be able to
1. Define muscular strength, dynamic strength, static strength,
dynamic and static muscular endurance, and
power.
2. State why muscular strength, endurance, and power
should be measured.
3. Measure muscular strength, endurance, and power.
4. Describe responsibilities after the measurement of
muscular strength, endurance, and power and prescribe
activities to improve muscular strength and endurance.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-2
Muscular Strength, Dynamic Strength,
and Static Strength
Muscular strength is the ability of a muscle or
muscle group to exert maximum force.
Dynamic strength is the force exerted by a muscle
group as a body part moves (isotonic strength).
Static strength is the force exerted against an
immovable object; movement takes not take place
(isometric strength).
Both types of strengths are best measured by tests
that require one maximum effort.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-3
Dynamic and Static Muscular Endurance
Dynamic muscular endurance is the ability of a
muscle or muscle group to resist fatigue and to
make repeated contractions against a defined
submaximal resistance
Static muscular endurance is the ability to
maintain a certain degree of force over time.
High-resistance, low-repetition program or lowresistance, high-repetition program?
Must have some strength to develop endurance.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-4
Muscular Power
Muscular power is the ability to generate maximum
force in the fastest possible time; ability to release
maximum muscular force in an explosive manner.
Power equal to the product of force times velocity.
Force generated by muscular strength; velocity is the
speed the force is used.
Power usually measured by some type of jump,
throw, or charge (vertical jump, shop put, or a charge
at a blocking sled).
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-5
Why Measure Muscular Strength,
Endurance, and Power?
Muscular Strength
1. Strong muscles help protect the joints; less
susceptible to sprains, strains, and other
injuries.
2. Necessary for good posture (abdominal
muscles, round shoulders, and low back pain).
3. Perform routine tasks more efficiently.
4. Increase changes for success in sports.
5. Decline in muscle strength can affect functions
such as agility, balance, and coordination
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-6
Why Measure Muscular Strength,
Endurance, and Power?
Muscular Endurance
1. Perform daily tasks better; prevent end-of-day
fatigue.
2. Maintain good posture; decrease likelihood of
back problems and muscular injury while
performing routine tasks.
Muscular Power
Often a characteristic of a good athlete, but is
rarely necessary for performing daily tasks.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-7
Responsibilities after Measurement
• Should seek to help individuals who need to
improve
• Perform exercises on regular basis
• Children usually do not need highly
organized program; use activities that
require them to move and lift body
• Weight-training programs should be
performed minimum of two days/week
• Exercises and guidelines are provided at
conclusion of chapter
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-8
Tests of Muscular Strength and Endurance
In laboratory and rehabilitation setting,
dynamometers, cable tensiometers, and
electromechanical instruments may be used to
measure muscular strength and endurance.
Tests with Weight-Training Equipment
Handgrip, knee flexion, foot placement, and all
other considerations that may influence test
performance must be standardized.
Test must also be standardized for motivational
considerations.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-9
Tests of Muscular Strength and Endurance
Conduct warm-up, avoid overworking, and
observe safety precautions.
American College of Sports Medicine states:
1.Participants should be familiarized with
equipment and test procedures.
2. Participants should be provided a warm-up
period.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-10
Tests of Muscular Strength and
Endurance
ACSM (continued)
3. Standardization of performance position
should be followed for all tests.
4. Adequate rest should be provided between
tests.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-11
Tests of Muscular Strength and Endurance
Dynamic strength measured with one repetition
maximum
(1-RM).
Relationship exists between body weight and
weight lifted; maximum weight that can be lifted
should be interpreted in relation to individual’s
weight.
Major muscle groups may be tested with the bench
press, standing press, arm curls, and leg press.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-12
Tests of Muscular Strength and Endurance
Relative muscular endurance test - performer works
with weight that is proportionate to the maximum
strength of a particular muscle group or to body
weight
Absolute muscular endurance test - all performers
work with the same amount of weight (the weight has
no relationship to maximum strength or body weight
of the test performer)
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-13
Tests of Muscular Strength and Endurance
In a test for muscular endurance, weight should be
lifted and returned without jerky movements.
A 3-second cadence may be used to encourage
continuous, smooth movement.
A fixed percentage of 70% of the maximum
strength may be used to test muscle endurance.
Health fitness – should be able to perform 12 to 15
repetitions of each of the lifts tested
Competitive athlete – should be able to perform 20
to 25 repetitions
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-14
1-Repetition Maximum (RM) Bench
Press
Test objective. Measure strength of arm extension muscles.
Age level. Twenty through sixty-plus.
Validity. Research shows 1-RM bench press is best weight
lifting test for predicting total dynamic strength.
Norms. Table 13.1
Scoring. Ratio; divide maximum weight lifted by
performer’s weight in pounds.
Free weight equipment preferred over Universal or
Nautilus equipment.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-15
1-Repetition Maximum (RM) Leg Press
Test objective. Test strength of lower leg extension
muscles.
Age level. Twenty through sixty-plus.
Face validity
Norms. Table13.2
Scoring. Ratio; divide maximum weight pressed by
performer’s weight in pounds.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-16
YMCA Bench Press
Test objective. Test dynamic muscle endurance of
upper arm and shoulder girdle.
Age level. Eighteen through 65-plus.
Equipment. Metronome, 35-pound barbell, 80pound barbell, and weight bench.
Norms. Table 13.3
Females use 35-pound barbell and males use 80pound barbell.
30 repetitions per minute.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-17
Sit-ups and Curls-up
• Sit-ups and curl-up tests described in this
chapter emphasize speed of performance.
• Similar tests described in chapter 15.
• Few of the tests in chapter 15 require test be
performed at a specified cadence.
• Some specialists believe speed incorporates
power; cadence procedure best measures
muscular endurance.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-18
Sit-Ups (Strength)
Test objective. To measure strength of abdominal
and trunk flexion muscles
Age level. Twelve through college-age.
Face validity; reliability and objectivity
coefficients reported.
Figure 13.1 illustrates the test.
Johnson and Nelson (1986) provide norms for
college students.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-19
Sit-Ups (Endurance)
Test objective. To measure abdominal strength and
endurance
Age level. Five through adulthood.
Logical validity; reliability coefficient reported.
Three types of sit-ups tests may be administered – arms
crossed on chest, hands interlocked behind neck, or hands
cupped behind ears .
Figures 13.2 and 13.3 illustrate first two tests.
Tables 13.4, 13.5, 13.6, and 13.7 report norms.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-20
Abdominal Curls
Test objective. To measure abdominal strength and
endurance.
Age level. Five through adulthood.
Logical validity; reliability not reported.
Table 13.8 reports norms for ages eighteen
through thirty.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-21
One Minute Curl Up
Test objective. Measure abdominal strength
and endurance.
Age level. Five through sixty-plus.
Face validity.
Administered in same way as abdominal curl
except test performer’s feet are held in place.
Table 13.9 provides norms.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-22
Pull-Ups Test for Strength
Test objective. To measure arm and shoulder
girdle strength.
Age level. Twelve through college-age.
Face validity; reliability and objectivity
coefficients reported.
Use weight plates and chair.
Johnson and Nelson provide norms for college
males.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-23
Pull-Ups Test for Endurance
Test objective. To measure arm and shoulder girdle
strength and endurance.
Age level. Nine through college-age.
Face validity; reliability coefficient reported.
Repeat pull-ups as many times as possible.
Table 13.10 reports norms for males, ages nine
through seventeen-plus.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-24
Modified Pull-Ups for Endurance
Test objective. To measure arm and shoulder
girdle endurance.
Age level. Ten through college-age.
Face validity; reliability not reported.
Figure 13.4 illustrates test.
No norms reported.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-25
Baumgartner Modified Pull-Ups
Test objective. To measure arm and shoulder
girdle, endurance, or both.
Age level. Elementary through college.
Face validity and construct validity; reliability
coefficient reported.
Figure 13.5 illustrates test.
Table 13.11 reports norms for ages six through
college-age.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-26
Modified Pull-Ups
Test objective. To measure upper body muscular
strength and endurance.
Age level. Five through eighteen.
Figures 13.6a and 13.6b illustrate test.
No norms reported.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-27
Flexed-Arm Hang
Test objective. To measure arm and shoulder
girdle endurance.
Age level. Nine through college-age.
Face validity; reliability and objectivity
coefficients reported.
Table 13.12 reports female norms for ages nine
through seventeen-plus.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-28
Dip Test for Strength
Test objective. To measure arm and shoulder girdle
strength.
Age level. Twelve through college-age.
Face validity; reliability and objectivity
coefficients reported.
Johnson and Nelson (1986) provide norms for
college males.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-29
Dips Test for Endurance
Test objective. To measure arm and shoulder girdle
endurance.
Age level. Ten through college-age.
Face validity; reliability coefficient reported.
No norms reported.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-30
Push-Ups
Test objective. To measure arm and shoulder girdle
endurance.
Age level. Ten through adulthood.
Face validity; reliability not reported; objectivity
coefficient reported.
Table 13.13 reports norms for males ages twenty
through sixty-nine. Some tests require that pushups be performed in a cadence or rhythmic pace.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-31
Modified Push-Ups
Test objective. To measure arm and shoulder girdle
endurance.
Age level. Ten through adulthood.
Face validity; reliability coefficient reported.
Figure 13.7 illustrates test.
Table 13.13 reports norms for females ages twenty
through sixty-nine; Canadian Physical Activity
Fitness and Lifestyle Appraisal also includes
norms.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-32
Tests of Muscular Power
Two types of muscular power may be measured :
athletic power and work power.
Athletic power – distance the body or an object
can be propelled through space
Work power – extraneous movements are
controlled or eliminated, so that maximum effort
must be put for by muscle groups being tested.
Only three power tests presented.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-33
Vertical Jump
Test objective. To measure explosive leg power.
Age level. Nine through adulthood.
Validity, reliability, and objectivity coefficients
reported.
Table 13.14 reports norms for ages ten through
seventeen-plus and table 13.15 reports norms for
ages twenty through fifty-nine.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-34
Standing Broad Jump
Test objective. To measure explosive leg power.
Age level. Six through college-age.
Face validity; reliability coefficient reported.
Table 13.16 reports norms for ages nine through
seventeen-plus.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-35
Medicine Ball Put
Test objective. To measure upper body power.
Age level. High school through adulthood.
Validity and reliability coefficients reported.
No norms reported.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-36
Exercises to Develop Muscular
Strength and Endurance
The following guidelines should be observed when
performing exercises to develop muscular strength
and endurance.
1. Perform stretching and warm-up exercises before
attempting muscular effort.
2. Perform the exercises that provide a mild
overload first and gradually progress to the more
difficult ones.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-37
Exercises to Develop Muscular Strength
and Endurance
Guidelines (continued)
3. Unless otherwise indicated, begin with ten
repetitions and add two or three repetitions
each week until the desire number is
reached.
4. Perform the exercises 3 to 5 days per week.
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-38
Exercises to Develop Muscular Strength
and Endurance
Exercises to develop muscular strength and
endurance are described in text. The exercises
require no special equipment and can be performed
by children and adults. The exercises are for the:
Posterior Upper Arms, Shoulders, Chest, and
Upper Back
Anterior Upper Arms, Shoulders, Chest, and Upper
Back
Abdomen; Lateral trunk; Lower Back and
Buttocks; Lateral Hips and Thighs; Upper Legs;
Lower Legs
©2013, The McGraw-Hill Companies, Inc. All Rights Reserved
13-39