More About...
Speed & Agility Tests
Strength, Power & Endurance Tests
Flexibility Tests
 

• Power tests measure the ability to exert muscular strength quickly.

• Muscular strength tests measure the ability of the muscle to generate the maximum amount of force.

• Muscular endurance measures the ability to perform repetitive contractions over a prolonged period of time.

So, for example, one difference between Strength, Power and Endurance tests is the number of reps performed.

This test is used to determine the strength of a number of different muscle groups. For each muscle group - there is a different 1 Rep Max (1RM) test. The tests most commonly performed (and thus supported by Lexabean) include the Bench Press, Lat Pull, Leg Press and Arm Curl. Your software can also be dynamically updated to include more tests.

1. Make sure the participant is well rested (i.e. don't workout prior to performing this test).

2. Use the Lexabean 1 RM Calculator to obtain an approximate 1RM Max weight. This is important since it will reduce the number of times you have to lift the weights (which will tire you out and skew the results of this test).

3. Warm up & Stretch.

4. Have the participant try lifting (once) the weight recommended by the 1RM calculator.

5. If you are using free weights to perform this test, ensure that you have experienced spotters assisting with the test. These spotters should help the participant with the weights and ensure the test is performed safely.

6. Progressively increase the weight until it can no longer be lifted.

7. Record the maximum number of pounds lifted in one repetition.

This test measures abdominal muscular endurance. The goal of this test is to perform as many sit ups as possible in one minute.

In order to perform this test, the participant starts by lying on the back, knees bent, heels flat on the floor with the hands cupped behind the ears. A partner can hold the feet down. In the up position - the individual should touch elbows to the knees and then return until the shoulder blades touch the floor.

Do not pull on the head or neck. Use your mid-section (abs) to pull you up.

One repetition is the full cycle of lying on the back, touching the knees and returning to lying on the back.

This test measures muscular endurance of the upper body.  The goal of this test is to perform as many push ups as possible in one minute.

For this test, the participants hands are placed slightly wider then shoulder width apart, with fingers pointing forward with arms fully extended (straight up).  Starting from the up position, while keeping the back straight - the participant lowers the body until it is about 3 inches off of the ground and then returns to the up position.

One repetition is the is the full cycle of going down and returning to the up position.

Required Equipment

1. Yardstick taped to a smooth wall

2. Chalk

Procedure

1. Subject stands with one side toward the wall and reaches up as high as possible to mark his/her standard reach.

2. Subject jumps as high as possible and marks the spot on the wall above his/her standard reach mark. Prior to the jump, one foot must remain stationary on the floor.

3. Score is the total inches, to the nearest 1/2 inch.

The goal of this test is to perform as many Bench Press reps as possible in one minute.

1. Make sure the participant is well rested (i.e. don't workout prior to performing this test).

2. Warm up & Stretch.

3. If you are using free weights to perform this test, ensure that you have experienced spotters assisting with the test. These spotters should help the participant with the weights and ensure the test is performed safely.

4. Lift the weight as many times as you can in 1 minute.