Logan Steele
Muscle endurance is the ability of a muscle or muscle group to exert force to overcome resistance multiple times. It is a reflection of a combination of factors, including muscle fibre type, the nervous system's ability to recruit muscle fibres, and the resistance of connective tissues. Testing muscle endurance takes longer than testing strength and requires mental fortitude. Most endurance tests use bodyweight as resistance and can be performed on different parts of the body, including the upper body, lower body, and core. Some common tests to measure muscle endurance include the push-up test, the plank test, the McGill Core Endurance Test, and the hand grip test. These tests involve performing a specific exercise or movement for a set time or number of repetitions to assess muscular endurance.
| Characteristics | Values |
|---|---|
| Time | Muscle endurance is measured by the amount of time a muscle can sustain a contraction against a resistance. |
| Repetitions | It also involves measuring the number of repetitions of an exercise that can be completed without rest. |
| Duration of Exercise | The duration of the exercise sustained is a key indicator. For example, holding a plank position for as long as possible. |
| Resistance Level | The amount of resistance or weight used in an exercise is also a factor. Lower resistance and higher repetition exercises are better for measuring muscle endurance. |
| Type of Exercise | Specific exercises or movements can be used to target and measure the endurance of particular muscle groups. |
| Recovery Rate | The ability of a muscle to recover between contractions or repetitions is an important aspect of muscle endurance. |
| Heart Rate | Heart rate can be an indicator of muscle endurance, with a lower heart rate indicating better endurance. |
| Oxygen Consumption | Measuring oxygen consumption during exercise (VO2 max) can also provide insights into muscle endurance capacity. |
| Lactic Acid Build-Up | The rate at which lactic acid builds up in the muscles during exercise is another factor, with better endurance resulting in slower lactic acid accumulation. |
| Muscle Fatigue | The point at which muscle fatigue sets in during an exercise routine is a key characteristic of muscle endurance measurement. |
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Push-ups and squats
Push-ups
The push-up test is a simple and effective way to measure upper-body muscle endurance, especially in the chest, shoulders, triceps, and core. It is a good indicator of overall fitness and can be performed without any equipment.
To perform the push-up test, start in a high plank position with a ball under your chest. Bend your elbows and touch your chest to the ball, then push back up to the starting position. Repeat this as many times as possible while maintaining proper form. Men should use the standard military-style push-up position with only the hands and toes touching the floor. Women can also do the bent-knee variation, where the knees are on the floor with hands on either side of the chest.
Squats
Squats are an excellent way to measure and improve lower-body strength, particularly in the quadriceps muscle group. For the single-leg squat test, sit against a wall at a 90-degree angle and lift one foot off the ground. Time yourself until you can no longer hold the position and have to return your foot to the ground. Repeat the test with the other leg and compare the times for each leg to identify any muscle weaknesses.
You can also simply count how many squats you can do and retest after a period of training to see improvements in your lower-body strength and endurance.
Remember, when measuring muscle endurance, it is important to use your own results as a baseline and focus on improving your own score rather than comparing yourself to others.
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Plank test
The plank test, also known as the prone bridge test, is a simple fitness test to measure core muscle strength and endurance. It is also used as a fitness exercise to improve core strength.
How to Perform the Plank Test
To perform the plank test, the participant must first place their forearms on the floor, with their elbows directly beneath their shoulders. Next, they should tuck their toes under so that they are also in contact with the floor. The participant's legs should be straight, with their weight supported by their toes. It is important to maintain a straight line from head to toe, without allowing the hips to elevate or the body to shift to either side.
Scoring the Plank Test
The participant's score is the total time they are able to hold the plank position. In 2020, a 62-year-old former US Marine, George Hood, set the world planking record with a time of eight hours, 15 minutes, and 15 seconds.
Advantages and Disadvantages
The plank test is simple to perform, with minimal costs, and can be self-administered. However, determining when the participant has failed the test can be subjective.
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McGill Core Endurance Test
The McGill Core Endurance Test is a way to measure muscular endurance, which is the ability of a muscle or muscle group to exert force to overcome resistance many times. The test consists of four positions: the trunk anterior flexor test, the right and left lateral plank, and the trunk posterior extensor test.
The trunk anterior flexor test, or TFT, is used to assess the endurance of the anterior musculature of the core (rectus abdominis). The test begins with the person in a sit-up position with their back resting against a jig angled at 60 degrees from the floor. Both knees and hips are flexed at 90 degrees, the arms are folded across the chest with the hands placed on the opposite shoulders, and the feet are secured. To start, the jig is pulled back 10 cm, and the person holds the isometric posture as long as possible. Failure occurs when any part of the person’s back touches the jig. The total time that each isometric position can be held is recorded, with a minimum of 5 minutes of rest between each test.
The right and left lateral plank tests assess the lateral musculature. The person lies in the full side-bridge position with their legs extended, and the top foot placed in front of the lower foot for support. They support themselves on one elbow and on their feet while lifting their hips off the floor to create a straight line from head to toe. The uninvolved arm is held across the chest with the hand placed on the opposite shoulder. Failure occurs when the person loses the straight-back posture and/or the hips return to the ground. If the client is unable to assume the correct position, a gross weakness in the lateral core muscles is evident.
The trunk posterior extensor test, or TET, is used to assess the erector spinae and the multifidis. For this test, the participant lies prone on an examination table with their hands on the seat of a chair placed in front of them at the edge of the table. The assistant investigator holds straps to stabilize the lower body, and the investigator determines the start and end of the test.
The McGill Core Endurance Test has been used in studies examining the relationship between core endurance and back dysfunction in collegiate male athletes with and without nonspecific low back pain. The results showed significant differences in measured core endurance tests between the healthy athletes group and the nonspecific LBP group.
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Curl-up test
The curl-up test is a simple and quick way to measure muscular endurance, especially abdominal endurance. It is also a part of the Brockport Physical Fitness Test and is used for NHL testing.
To perform the test, the participant begins by lying on their back, knees bent at approximately 140 degrees, feet flat on the floor, and legs slightly apart. Their arms should be straight and parallel to the trunk with palms resting on the mat and fingers stretched out. The participant's head should be in contact with the mat.
The participant then performs a curl-up, a simple sit-up test, until exhaustion or until they complete a pre-decided number of repetitions (e.g. 75). The test can be performed with a measuring strip, or by marking the floor with tape, to ensure the participant's fingers reach the far side with each repetition. The total number of repetitions is recorded as the score.
The advantages of this test are that it is simple, requires minimal equipment, and can be performed by large groups simultaneously. However, it may require a CD with the correct cadence or a measuring strip, which may not always be available.
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Hand grip test
The hand grip test is a good way to measure muscular strength and endurance. It is often used because of the portability and practicality of the grip dynamometer.
To perform the test, the participant stands with their arm straight against their side and a 90-degree bend in the elbow. They then squeeze the dynamometer as hard as they can. The test is done twice on each hand, and the highest of the four numbers is added together. The results are measured in kilograms.
The Jamar dynamometer is recommended by the American Society for Surgery of the Hand and the American Society of Hand Therapists. The client is seated with their shoulder adducted, elbow flexed to 90 degrees, and forearm and wrist neutral. The therapist places the dynamometer in the client's hand and they squeeze as hard as they can. The grip force should be applied smoothly, without jerking. The wrist should be allowed to extend during the grip.
The hand grip test is beneficial because it is correlated to overall muscular strength. It can be used as a screening tool for the measurement of upper body strength and overall strength. It is also a reliable indicator of many health conditions associated with ageing, such as the risk of cognitive decline and dementia.
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Frequently asked questions
There are several ways to measure muscle endurance, including:
- Push-up test
- Curl-up test
- Hand grip test
- Plank test
- Squat test
- McGill Core Endurance Test
The push-up test involves counting the maximum number of push-ups performed in good form without rest. The test is terminated when the subject cannot maintain good form on two consecutive reps or strains forcibly and cannot continue.
Muscle strength is the maximum amount of force a muscle can generate in a single contraction. On the other hand, muscle endurance reflects a muscle's ability to provide multiple repetitions or remain contracted for an extended period.
One way to test leg muscle endurance is to jump as many times as possible in one minute. Start by standing with your hands on your hips and squat down until your knees are at a 90-degree angle. Then, jump as high as you can with each repetition.
