Name_________________________________________ Per._______ Folder #______Muscular Strength/ Endurance Lab
Part 1: Muscular Strength - ( lab on pg 181- 184 5th ed.)
10 pts WH
You will be doing 2 machines, the, Seated Leg Press and the Overhead Press. Look at your recorded weight sheet. Increase the
weight by 10-15 lbs. Below write the weight you will be lifting for this Lab. Lift the weight. Do no more than 10 reps at the
higher weight. Record the number of times you lift the weight from 1-10 times. Check the Predicted 1 RM chart posted on the
wall for your 1 RM.
1. Overhead Press #12: Weight
______
2. Leg Press #13: Weight ______
Number of reps ______
Number of reps ______
Estimated 1 RM ______
Estimated 1 RM ______
Exercise
Estimated 1 RM ÷ Body Weight
= Strength to Body Weight
Overhead Press
_____________ ÷ __________
= _______________
Leg Press
_____________ ÷ __________
= _______________
Overhead Press
Leg Press
14 years & below
15-17 years old
14 years & below
15-17 years old
Male
Female
Male
Female
Male
Female
Male
Female
Good Fitness
.80+
.60+
1.00+
.70+
1.50+
1.10+
1.75+
1.20+
Marginal Fitness
.67-.79
.50-.59
.75-.99 .60-.69
1.35-1.49
.95-1.09
1.50-1.74 1.10-1.29
Low Fitness
<.66
<.49
<.74
<.59
<1.34
<.94
<1.49
<1.09
*Your Fitness Rating: Circle the appropriate number for Overhead Press & Leg Press in the chart above
Grip Strength: Squeeze the dynamometer as hard as possible. You may not touch your body with your arm or hand but you
may bend or extend the elbow. Do it twice for each hand (right & left). Record both scores. Add both scores from right and both
scores from left. Look at total of 4 scores on chart.
Right Trial #1________+ #2 ________ Left Trial #1 __________ + #2_________ Right_________
Left + ________
Total ________
Good Fitness
Marginal Fit
Low Fitness
14 years & below
Male
Female
191
121+
158-190
99-120
<157
<98
15-17 years old
Male
Female
226+
136+
191-225
114-135
<190
<113
*** Your Fitness Rating: Circle the
appropriate number for your grip strength
in the above chart
Part 2: Muscular Endurance
You will be doing a curl-up test and a push-up test.
Check your fitness rating for Muscular Endurance.
CURL-UP
13 year old
14 year old
Boys
Girls
Boys
Girls
High
41+
33+
46+
33+
Good* 21-40
18-32
24-45
18-32
***
Marg.
18-20
15-17
20-23
15-17
Low
17>
14>
19>
14>
Record your results. Look at the chart for your muscular endurance rating.
15 years +
Boys
Girls
48+
36+
24-47
18-35
20-23
19>
15-17
14>
PUSH-UPS
13 year old
Boys
Girls
26+
16+
12-25
7-15
*****
10-11
6
9>
5>
14 year old
Boys
Girls
31+
16+
14-30 7-15
15 years +
Boys
Girls
36+
16+
16-35 7-15
12-13
11>
14-15
13>
6
5>
***** Healthy Fitness Zone for physical fitness test
Curl-ups # _______
High Performance ______Good Fitness ______Marginal ______Low ______
Push-ups # _______
High Performance ______ Good Fitness ______Marginal ______Low ______
6
5>
Progressing – Level 1
1. Define Muscular Strength:
2. Define Muscular Endurance:
3. What are the two types of skeletal muscle fibers?
and
Basic – Level 2
1. Identify 3 types of muscles:
,
, and
.
2. Explain the difference(s) in physical activity between the two types of skeletal muscle fibers.
3. In weight training, what is the difference between muscular endurance and muscular strength training in regards to the
amount of weight lifted and number of repetitions performed
Proficient – Level 3
1. Compare muscular endurance and cardiovascular training and then explain the benefits of each type of exercise and
how they affect your physical conditioning.
2. If you and a friend went to the gym and your friend had never lifted weights before, how would you explain the proper
way to lift weights using safety, breath, pace, range of motion, and training principles?
Advanced – Level 4
1. Jack and Ryan are both members of the track team. Jack is a sprinter and Ryan is a distance runner. Using the FITT
formula how would you design a weight training routine for their off-season training program.
Jack
Ryan
F
F
I
I
T
T
T
T