Muscular Function Lab

(Muscular Strength and Endurance)

Laboratory Organisation
The lab groups split into two groups of eight to ten students for this lab. One group will meet at the regular lab room to start the other group in the fitness centre to use weight room facilities. These tasks will each take about one hour, the groups will then switch locations for the second hour of the lab. As there are only eight to ten students, the gym will not be booked and you will have to share the facility with the campus community.

Introduction Endurance versus Strength

The correlation between absolute strength and endurance has been reported to exceed 0.90 (de Vries, 1980; Invergo et. al., 1991). So clearly we are not talking about two independent measures of muscular function when we distinguish between strength and endurance. However, the correlation is not 1.00 and we know that specialized training can certainly focus on strength or endurance for any given individual. The very nature of strength tests makes them unsuitable for the non-athletic population, so the majority of testing you will be involved with is likely to be endurance testing. However, we will look at some less intense methods of estimating maximal strength from work with submaximal loads.

Dynamic versus Static (Isometric) Strength Tests

Strength can be functionally defined as the maximal weight that a person can lift (i.e. one repetition maximal or 1-RM). Notice that all the strength tests performed in Kin 142 are static tests (handgrip and Jackson Evaluation tests). This is due to the difficulty of determining the 1-RM in a dynamic setting. Movement velocity has been shown to be a factor in obtaining a consistent evaluation. Obtaining the 1-RM can be time consuming and fatiguing due to the hit-and-miss attempts at achieving one, and only one repetition. Isometric tests avoid this problem. However, most muscles groups are trained using dynamic isotonic or isokinetic equipment, and we know that strength can be joint-angle specific. Also many muscle groups are not used in an isometric manner and hence the results of an isometric test may not relate to function very well. Another problem with the isometric tests you have performed already in Kin343 is that they need specialized equipment (Jackson equipment and handgrip dynamometers). Hence the methodologies discussed below, which can be used on any weight training apparatus, is often more practical as well as being more logically valid.

Absolute Strength versus Relative Strength

The issue of calculating absolute or relative values is relevant to muscular function testing as it is in the case of the VO2max, (absolute in L/min and relative in ml/kg/min). If you were testing an athlete absolute strength values may make more sense, as for

example a lineman has to tackle whatever size of individual he encounters. For the general population their strength to weight ratio is probably more relevant a measure to determine if they have a healthy muscular system capable of providing them adequate postural support and other strength requirements. For the strength tests below I have provided strength classifications based on both absolute and relative values whenever possible. Make sure you are using the same units (lbs or kg when calculating your ratios) Gettman (1988) recommends the bench press and leg press for assessing strength of the upper and lower body, respectively. More detailed tests are available one that includes six test items: bench press, arm curl, lateral pull-down, leg press, leg extension and leg curl. Table on the next page is from Hockey, Physical Fitness: The Pathway to Healthful Living, 1989.

Note that it is U.S. data and hence in pounds not kilograms.

Bench Press Strength (lb) in Adult Men and Women

Age (yrs) percentile 95 90 80 70 60 50 40 30 20 10 5 Mean SD <30 Men 203 191 175 164 155 146 137 128 117 101 89 146 35 <30 Women 105 100 95 91 88 85 82 79 75 70 65 85 12 30-50 Men 183 172 158 148 139 131 123 114 104 90 79 137 32 30-50 Women 95 91 86 83 80 77 74 71 68 63 59 77 11 50+ Men 161 151 139 130 122 115 108 100 91 79 69 115 28 50+ Women 84 81 76 73 71 68 66 63 60 55 52 68 10

One criteria measure I found from Wilmore & Costill (1988) suggests that an optimal strength for the bench press would be 100% body weight for men and 70% of body weight for females. This recommendation would seem to be similar to the classification below for younger males and females, but certainly not for older individuals. The tables below (classification of relative strength) appeared in the ACSM Guidelines for Exercise Testing and Prescription Resource Manual, 1998.

Standard Values for Bench Press Strength in 1-RM / Body Weight Ratio Age
20-29 Rating Excellent Good Average Fair Poor Excellent Good Average Fair Poor >1.26 1.17-1.25 0.97-1.16 0.88-0.96 <0.87 >0.78 0.72-0.77 0.59-0.71 0.53-0.58 <0.52 30-39 >1.08 1.01-1.07 0.86-1.00 0.79-0.85 <0.78 >0.66 0.62-0.65 0.53-0.61 0.49-0.52 <0.48 40-49 Men >0.97 0.91-0.96 0.78-0.90 0.72-0.77 <0.71 Women >0.61 0.57-0.60 0.48-0.56 0.44-0.47 <0.43 50-59 >0.86 0.81-0.85 0.70-0.80 0.65-0.69 <0.64 >0.54 0.51-0.53 0.43-0.50 0.40-0.42 <0.39 60+ >0.78 0.74-0.77 0.64-0.73 0.60-0.63 <0.59 >0.55 0.51-0.54 0.41-0.50 0.37-0.40 <0.36

Standard Values for Leg Press Strength in 1-RM / Body Weight Ratio Age 20-29 30-39 40-49 50-59 60+ Rating Men Excellent >2.08 >1.88 >1.76 >1.66 >1.56 Good 2.00-2.07 1.80-1.87 1.70-1.75 1.60-1.65 1.50-1.55 Average 1.83-1.99 1.63-1.79 1.56-1.69 1.46-1.59 1.37-1.49 Fair 1.65-1.82 1.55-1.62 1.50-1.55 1.40-1.45 1.31-1.36 Poor <1.64 <1.54 <1.49 <1.39 <1.30 Women Excellent >1.63 >1.42 >1.32 >1.26 >1.15 Good 1.54-1.62 1.35-1.41 1.26-1.31 1.13-1.25 1.08-1.14 Average 1.35-1.53 1.20-1.34 1.12-1.25 0.99-1.12 0.92-1.07 Fair 1.26-1.34 1.13-1.19 1.06-1.11 0.86-0.98 0.85-0.91 Poor <1.25 <1.12 <1.05 <0.85 <0.84

Weight Room Tests

Muscular Endurance Tests vs. Strength Tests
Maximal strength tests could be performed on numerous muscle groups but classification tables do not exist for many strength exercises. For the majority of clients muscular endurance tests are more practical as they can take less time to complete (unless you use a prediction equation to estimate maximal strength), are less stressful/painful and above all, they are safer. If not using a prediction equation, muscular strength tests using free weights can be inaccurate if the subject starts the first

attempt at too low a weight and has had too many attempts before momentary muscle failure occurs. In this case muscular strength may be underestimated. Obviously strength and endurance are muscle group specific, so the most accurate test should test several muscle groups. However this can be time-consuming. The test battery explained later in this manual uses seven tests in an attempt to obtain a valid overall classification of muscular endurance. Limitations of this method of muscular endurance testing will be discussed in lecture.

Dynamic Muscular Strength (direct or predicted)

Work with a partner and determine the bench press and leg press 1-RM for at least one of you. This test should not be too fatiguing so both parents could perform these tests. If you are used to weight training choose a weight that you honestly believe is close to your 1-RM. This would be done by doing a light warm-up set (10 to 15 reps), then choosing a higher weight and doing 5 or 6 reps not your 5-Rep Max of course. Possibly attempt one more set but once you feel you are ready you would attempt a maximum lift (what you think is your 1-RM). If successful add 5 pounds to the weight and rest 3-4 minutes and try again, if unsuccessful the lift that succeeded was your 1RM, if successful repeat until unsuccessful. A simpler method is to keep trying to lift the first max-attempt weight you chose as many times as possible. It may turn out that this weight was in fact your 3-RM or 5-RM but you can use a predictive equation to calculate your 1-RM. However if you really chose badly and after the first or second lift you feel you are going to do 10 or more repetitions stop as the prediction equation discussed below becomes less accurate the further you are from 1 or 2 repetitions.

If you are experienced and you have an experienced spotter (or two) then you can perform a free-weight bench press. Otherwise use a machine.

Estimation of One Repetition Testing Protocol Via an Equation

Another technique introduced in Kin 143 (since 2004) is to estimate the 1-Rm from any known maximal repetitions up to 10 using the following equation. The higher the number of repetitions you can actually perform with the chosen weight, the larger the error in the estimate of your 1-RM.

1 -RM =

weight lifted 1.0278 (repetitions 0.0278)

From: Brzycki, m. (1993). Strength testing predicting a one-rep max from a reps-to-fatigue. Journal of physical education, recreation and dance 64(1), 8890.

This relationship is based on the relatively linear relationship between repetition maximal scores and the percentage of the 1-RM. In general, the predicted force of 1-rm is based on a decrease of around 2.5 percent of the 1-RM for each increase in the number of maximal repetitions. The equation above has a sliding scale with a 2.78% reduction for the first increase to 2-RM and averages out to a 2.5% reduction at 10-RM. The table below gives you an idea of how this function works. Estimated load for a is _____ of a 1 RM 10-RM 75% 8-RM 80.5% 6-RM 86% 5-RM 89% 4-RM 91.7% 3-RM 94.4% 2-RM 97.2%

In case you are confused, lets look at an example. If a 25-year-old male can benchpress 70 kg six times, the estimate of his 1-rm using the equation above is: 1-RM = 70 / [1.0278 (6 x 0.0278)] = 70 / [1.0278 0.1668] = 70 / 0.861 = 81.3 kg After the warm-up and completion of the two strength tests complete the test discussed below. Again at least one partner should perform this test battery as this is an endurance test it is more suitable to a student unused to strength training.

Muscular Endurance
Test Battery (Heyward 1991)
Heyward, V.H. Advanced Fitness Assessment & Exercise Prescription (second edition). Human Kinetics Books, Champaign, 1991, pages 106-108.

Component:

Muscular Endurance

Equipment: Free or universal weights that allow performance of the following strength training exercises: arm curl; bench press; lateral pull-down; triceps extension; knee extension and leg curl. Mats for sit-ups. Use spotters if using free weights overhead. Procedure: Subjects should determine their starting weights for the exercises by referring to the list below. These starting weights should be entered on the data sheet to aid memory in a test-retest situation. Heyward actually uses 33% body weight for female triceps extension but this doesnt make sense to me and I wonder if it is indeed a typo.

Exercise Arm Curl Bench Press Lateral Pull-Down Triceps Extension Knee Extension Leg Curl Bent Knee sit-up

Proportion of body weight to be lifted Men Women 0.33 0.25 0.66 0.50 0.66 0.50 0.33 0.25 0.50 0.50 0.33 0.33 N/A N/A

It is assumed that the student understands the correct procedures for these weighttraining exercises (refer to Kin 143 handouts). Scoring: Subjects attempt each of the above six exercises and bent-knee sit-ups (on sit-up board set on second rung, with hands folded across chest) until they reach momentary muscular failure or 15 trials. If the sit-up board is not available perform standard sit-ups. The total number of successful attempts (repetitions) are added up and used to classify the subject's endurance on the table below. Note the maximum number possible is 105 (7 x 15).

Total Repetitions 91-105 77-90 63-76 49-62 35-48 <35

Fitness Category Excellent Very Good Good Fair Poor Very Poor
Source: Heyward 1991.

Administration: A good warm-up and stretch should procedure this test. Students should work in pairs and move as quickly as possible between stations. The order of exercises is not important except that the arm curl and lateral pull down, and the triceps extension and bench press should not follow one another.

Standard Load Tests

These tests use a standard load and are classified as endurance tests. However some subjects may be only able to perform one or two repetitions and therefore this would more reasonably be a strength test for them. YMCA Bench Press Test (optional) The YMCA uses this standard load test for the bench press, where males press 80 lbs and females press 35 lbs, and a metronome controls the cadence. Invergo (1981) found that this test in males was highly correlated to the 1-RM bench press test, whereas push-ups to failure were not. I would ideally like on partner to perform this test. After the tests already performed your scores may be affected by fatigue so if possible a subject who only did the strength test may be ideal. All students in the group should get data from a participant and use the tables below to classify the performance score. If you did the endurance test battery and still want to try this test you could try this test on another day! Component: Muscular Endurance (strength for some subjects)

Equipment: The original YMCA test used free weights but you can use machine weights if spotters are not available. Use spotters if using free weights overhead. Procedure: Males press 80 lbs and females press 35 lbs. Metronome is set at 60 bpm. The subject starts in the down position, elbows flexed hands shoulder width apart. A repetition is counted when the elbows are fully extended and the bar is then lowered to touch the chest. Up and down movements should be in time to the 60-bpm rhythm, which results in 30 lifts per minute. The test is terminated when the client is unable to come to full extension or falls behind the 60-bpm rhythm. Count the number of successful repetitions and use the tables above to compare to the YMCA norms.

Muscular Power
Power is the product of force and velocity and is hence not really measurable in normal strength training equipment, as the velocity of the muscle varies throughout the movement. Leg power is estimated in the vertical jump as we can determine the velocity of take-off from the height jumped (due to our understanding of gravity). However more sophisticated strength training on isokinetic equipment does allow us to measure muscular force at various velocities of shortening. While not necessarily a direct comparison of a subjects potential maximal power output (as velocity is fixed) we should discuss the use of these machines in strength (power) testing.

Isokinetic Strength (Power) Testing

Isokinetic tests do exist. However, the speed of contraction is very crucial and hence it is difficult to compare results unless the angular velocities of the limb movements were identical. Different machines may also allow different patterns of motion and hence even comparison of same velocity exercises from different machines may be erroneous. The Heyward text does present tests developed for use on the Omni-tron system if anyone is interested. This system does actually allow variation in velocity so at the correct setting it does allow muscular power to be tested. Setting the resistance high on these machines allows an appraiser to measure strength, and, by calculating the work done over 20 repetitions on a lower setting, muscular endurance can be estimated. Another method for measuring endurance is to measure the drop-off in time to complete the first four repetitions versus time to complete the last four repetitions (basically a fatigue index). Please refer to the Heyward text for more information. As we have no isokinetic machines in Pipers gym we will not be able to perform such muscular power testing. However, most companies that build isokinetic systems have developed batteries of tests (most without particularly useful normative data), so you should check the company literature if you are working with isokinetic machines. Using a Cybex for knee extension exercises is so prevalent in the rehabilitation of knee injuries that quite a bit of data is available for this specific exercise at various velocities.

Laboratory Tests of Muscular Strength & Endurance (CPAFLA)

Equipment Needed
Hand Grip Dynamometer Gym Mat Gym Mat marked for partial curl up test - Masking tape, metric ruler, pen, string, wire or Velcro strip Set square Metronome Measuring tape Chair Chalk

Procedure
The detailed procedure and analysis methodology for these tests is outlined in the CPAFLA manual p 7-38 to 7-51. (* note you are not required to do the sit and reach flexibility test at this time*) CPAFLA handgrip strength (isometric [static] strength) CPAFLA push-ups (dynamic muscular endurance) CPAFLA partial curl-ups (dynamic muscular endurance) CPAFLA vertical jump (dynamic muscular power) Keep in mind that for some individuals the push-ups and sit-ups may be more a dynamic strength test than an endurance test.

Analysis
Determine the health benefit rating for each of the five measures, using the age and gender specific tables on p 7-47 to 7-48. Record the Health Benefit Rating in Lab Book One. Calculate Leg power output for a vertical jump score that is related to leg power. Substitute body mass and vertical jump results into the following formula: Leg Power (W)= [60.7 x jump height(cm) + [45.3 x body mass (kg)] - 2055 To convert kg m/sec to watts multiply by 9.804 Use Table 7-17 on p 7-47 or 7-48 to determine the Leg power Health Benefit Zone. Enter your results in the Log Book.