Fitness – How to measure Static Strength
There is no one best test to assess this aspect of strength. Attempting a maximum lift can be hazardous if you are not properly spotted, warmed up and trained. It is safe to test your strength in several areas like your ability to squat and stand slowly or by doing something like the burpee for as many as you can or for a certain period of time like 60-90 seconds. My assumption is you are active but not in great shape. If you do not know what a burpee is or a squat look at these videos. Be sure to do a PARQ before starting exercise if you have been sedentary for a while. I linked one at the end of the article. Warm up by walking for 5 minutes before you take either of these tests or do any other exercises.
This video is about how to do a squat. It is a good challenge for your lower body strength. How many can you do without stopping or in 60 seconds? I will link to a site that will give you an idea of you strength level for this move by age group. Watch the video. One way to know how low to go is to use a chair behind you and just touch the front edge of the seat as you squat down. I heard a trainer telling a group of women to pretend they were trying to pee using a very dirty toilet. Everyone seemed to get the idea immediately. Pay attention to the explanation of the knee in relation to the toes when you squat. OK, check this out.
If you want to see how you did for your age group check out this site. They have offers for books and a popup window to get you to sign up for “free” stuff. They are legitimate but unless you want their emails and books just use the squat calculator.
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Fitness – How to measure Your level in 3 areas
Fitness is measured in flexibility, static strength and dynamic strength. Static strength is muscular strength for one lift or movement. Dynamic strength could be called endurance. How much can you lift a repeated number of times like shoveling dirt. It could also be how well you can carry a load – just your body weight or a pack – over a specified distance in a certain amount of time.
Before you take a fitness test or begin an exercise program, fill out a Physical Activity Readiness Questionnaire or PAR-Q. I have linked one in here for you to down load and fill out. PAR-Q Form
To test your flexibility look at this video.
In the next two posts to this category I will show you how to test your dynamic and static strength.
