Muscular Strength Evaluation

What’s the purpose?  Many gym enthusiasts work with free weights and strength

machines consistently. They have developed high levels of strength but many don’t know

their muscular ability. There are standards and norms for Olympic and power lifts, but

most exercisers don’t work with these competitive lifts. They also have no desire to try

these lifts because of the chance of injury. Strength testing requires a great deal of time to

accomplish, due to multiple sets and rest intervals involved in achieving a 1-repetition

maximum. Many fitness professionals don’t perform strength testing because of the time.

Therefore, AFTA has developed a testing protocol using the basic strength exercises found

in most health clubs with a single set, multiple repetition test which is safe and accurate.

Who’s the test for?  Anyone who strength trains with basic exercises consistently.

When does testing occur?  After several months of strength conditioning.

What are the type of tests?  Barbell bench press, upright row, arm curl, dumbbell squats,

pushdowns, rows, machine lat pulldown, leg extensions, leg press, leg curl, for 1 to 6 rep-

etition maximum

What does the client/member get from AFTA?  A full ranking on all of the lifts, plus an

overall score that will determine the AFTA level for strength.

How much does it cost for equipment to do the testing?  Nothing, just access to gym

equipment.

How much should you charge for the testing? AFTA recommends that associates charge

$30 to $40.

How long does it take to do the test?  Testing takes approximately 30-40 minutes.

Strength Testing Procedures

Measurements of muscular strength will be taken to determine strength level through mul-

tiple repetition maximum testing.

The test exercises were chosen because they are consistently used by most gym enthusi-

asts and because of the ease of testing. The exercises cover all the major muscle groups

using mostly free weight as well as plate-loaded machines and a basic cable system (pull-

down machine).

Note: Explain that subjects should give an all out effort but not to over do it. Also, tell

them that they may feel sore the next couple of days after the testing.

Record all data on the Strength Evaluation datasheet (see “Muscular Strength Evaluation

Datasheet”). Make sure that the client has filled out the health record and you

both have signed it. “Health Record and Release”

Standardization of Machines

The use of free weights assures standardization of testing, where the amount of weight

lifted is the same across any testing site. Plate-loaded lat pulldown, leg extensions, and

curls machines are similar to free weights in that the weight lifted is usually the amount

selected on the machine (make sure that you include the weight carriage on the lat pull-

down and the resistance of the lever system on the plate loaded leg extension and leg curl

into the total amount of weight which is lifted).

The use of selectorized machines (machines with a weight stack) is not standardized from

machine to machine. Manufacturers use different designs. For example, at my facility we

have three leg extensions, where each gives a different resistance when set at the same

weight. When testing on a selectorized machine we must know if the weight being lifted is

actually the weight set on the machines weight stack. We can find this out one of 3 ways:

1. The easiest way is to tell us the make of the machine and we will do the rest. Be sure to

write the make of the machine on the datasheet.

2. Ask the manufacturer and place the information on data sheet.

3. Correction factor determination is for the cases where we have no data on the manufac-

turer. Only use a correction factor after talking with AFTA.

Selectorized Lat pulldown correction factor. When using a selectorized lat pulldown

you must find out if there is a need for a correction factor to determine if the amount of

weight lifted is equal to the amount selected on the weight stack.

Set cable system at 40 pounds; don’t forget to include the weight of the top plate. Place a

chain around hook where attachments are usually and then place weight plates in the

amount that the weight stack is set at and lock the chain in place.

•If the weight stack is lifted up slightly, then you have a 1:1 ratio, which is what we

want.

•If it’s lifted up so that the chain with plates goes to the floor quickly then too much

weight was added. Reduce weight in 2½ lb. increments until the weight is lifted

slightly.

•If the weight stack is not moving at all, then add weight to the chain in 2½ lb. incre-

ments until the weight is lifted off slightly

Record the amount of weight that it took to get the weight stack moving slightly, as well as

the amount of weight on the weight stack, including carriage. Repeat by adding an addi-

tional 20 to 30 pounds and perform the same procedure. Record all the data on the data

sheet. Example: machine set at 40 lbs. and it took 50 lbs. to move it slightly.

Selectorized Leg extension and leg curl machine correction factor. Start with no

weight on the machine. Take a portable accurate body weight scale and place the foot area

(where you stand on the scale) against the area on the machine where you apply force.

Apply force by pushing through the back of weight scale in the direction that you would

when performing the exercise. Apply force gradually until the weight is lifted and record

on the data sheet the amount shown on the scale. Add 20 lbs. to the machine and perform

the same procedure with the scale and record the amount shown on the scale on the data

sheet. Repeat with 40 lbs. and record amount shown on the scale on the data sheet. Record

all the data on the data sheet.

Definitions:

•Concentric – the motion when the muscle shortens, working against gravity, raising the

weight

•Eccentric – the motion when the muscle lengthens because the resistance is greater than

the force generated when working with gravity and lowering the weight

Lifting technique. Clients must demonstrate each exercise, showing proper form and

breathing technique. Correct form is a steady, non-jerking, non-momentum action that fol-

lows a 2/4 count: 2-count concentric, 4-count eccentric. Don’t allow a new repetition until

the beginning of a new 3-second interval. Breathing should be done throughout the test

with expiration on the concentric and inspiration on the eccentric action. Tell each client to

give as much of an effort without hurting themselves. Explain that they might feel sore the

next day because of the testing.

Load selection. To have accurate strength tests, we must not allow more than 6 repetitions

to be performed, in other words test for a 1 to 6 repetition maximum. Have the client tell

you their maximum amount of weight for 1 to 6 repetitions on each exercise. This will be

the initial load for each exercise. After the first couple of repetitions ask the client if they

can perform 6 or more reps with the weight, if they say no, keep performing the test and, if

they say yes, stop testing, increase weight by 10–20%.

Explain that they should give an all out effort but not to over do it. Also, tell them that they

will feel sore the next couple of days after the testing. Don’t perform any of these tests

without client being somewhat familiar with it and have used in the past during their train-

ing.

With all of the following tests, record weight and reps on the Strength Evaluation data

sheet. These tests don’t have to be followed in the order presented.

Tools. Free weights, plate-loaded leg extension and leg curl, leg press, and simple lat pull-

down station (simple lat pulldown is either a plate loaded or selectorized machine where

the cable only goes through 2 pulleys from the weight stack).

Testing area. Gym floor

Arm Curl Test

Purpose. Test the strength of the arms.

Procedure. Have client stand straight with back against the wall extending the arms fully

down holding a barbell. Then have them flex their arms, curling the bar up to shoulder

level without having the back come off wall. Then fully extend the arms back down and

repeat until exhaustion or form deteriorates. The movement should have a 3-second count;

1 second for the concentric action, and 2 seconds for the eccentric action. Don’t allow a

new repetition until the beginning of a new 3-second interval.

FIGURE 1. Arm Curl Test

Leg Extension Test

Purpose. Test the strength of the quadriceps.

Procedure. Have client sit comfortably with back supported on a leg extension machine.

Extend the leg 10 to 20º less than full extension. Do not fully extend your legs. Then bring

the legs back down, repeat until exhaustion or form deteriorates. The movement should

have a 3-second count; 1 second for the concentric action, and 2 seconds for the eccentric

action. Don’t allow a new repetition until the beginning of a new 3-second interval.

Flat Bench Press Test

Purpose. Test the strength of the pectoral girdle and triceps.

Procedure. Have client lay back flat on a bench, keeping the feet flat on the floor. Grasp

both handles of the barbell, keeping the hands placed further apart than the shoulders. Lift

the weight upwards and lower bar down touching the chest and then return the bar to

slightly full arm extension. Repeat until exhaustion or form deteriorates. The movement

should have a 3-second count; 1 second for the concentric action, and 2 seconds for the

eccentric action. Don’t allow a new repetition until the beginning of a new 3-second inter-

val.

Lying Leg Curl Test

Purpose. Test the strength of the hamstrings.

Procedure. Have client lie face down on a leg curl machine, with knees just over the edge

of the bench and Achilles tendon and heel touching roller pads. Curl legs up to ninety

degrees of flexion. Then extend the legs back down slowly to straight leg position. Repeat

until exhaustion or form deteriorates. The movement should have a 3-second count; 1 sec-

ond for the concentric action, and 2 seconds for the eccentric action. Don’t allow a new

repetition until the beginning of a new 3-second interval.

Dumbbell Squat Test

Purpose. Test the strength of the core (lower back, gluteals, and abdomen) and quadri-

ceps.

Procedure. Have client stand with feet shoulder width apart holding a dumbbell in each

hand. Keeping the head up, squat down to ninety degrees of flexion and then rise back up

pausing at the top of the motion. Repeat until exhaustion or form deteriorates. The move-

ment should have a 3-second count; 1 second for the concentric action, and 2 seconds for

the eccentric action. Don’t allow a new repetition until the beginning of a new 3-second

interval.

FIGURE 2. Dumbbell Squat Test

Lat Pulldown Test

Purpose. Test the strength of the latisimus dorsi and biceps.

Procedure. Have client sitting in leg locked lat pulldown position, extend both arms up

above head grasping the lat bar further than shoulder width apart. Pull down in a smooth

motion just past chin level. Then extend the arms back over the head to full extension.

Make sure that there is not more than a ten to twenty percent of forward and backward

motion of the body during pulldown phase. Repeat until exhaustion or form deteriorates.

The movement should have a 3-second count; 1 second for the concentric action, and 2

seconds for the eccentric action. Don’t allow a new repetition until the beginning of a new

3-second interval.

Kneeling Dumbbell Row Test

Purpose. Test the strength of the latisimus dorsi, biceps, and shoulder girdle musculature

in a different plane of motion than the Lat Pulldown Test.

Procedure. Kneeling one leg up on a chair or bench, have client keep one arm fully

extended in front of the bent knee for support. Holding a dumbbell in the opposite hand,

straighten the arm down. Keeping the back flat parallel to floor, not rounded, row the

dumbbell up to midsection, where dumbbell touches the body at the top of motion and

return to full extension. Once finished with the test on this arm, switch sides, repeating the

same motion. Work until exhaustion or form deteriorates. The movement should have a 3-

second count; 1 second for the concentric action, and 2 seconds for the eccentric action.

Don’t allow a new repetition until the beginning of a new 3-second interval. Combine the

total of reps performed on each arm and divide by 2.

FIGURE 3. Dumbbell Row Test

Standing Tricep Cable Pushdown Test

Purpose. Test the strength of the triceps.

Procedure. Standing facing lat pulldown station, have client grasp bar with a palm facing

down grip with hands less than shoulder width apart. Push bar down to full extension only

using the triceps and come back up to 90º of flexion. The movement should have a 3-sec-

ond count; 1 second for the concentric action, and 2 seconds for the eccentric action. Don’t

allow a new repetition until the beginning of a new 3-second interval.

Barbell Upright Rows

Purpose. Test the strength of the shoulder girdle.

Procedure. Standing upright, feet shoulder width apart, have client grasp barbell with grip

less than shoulder width apart. Raise barbell from full extension to just below nipple level.

Work until exhaustion or form deteriorates. The movement should have a 3-second count;

1 second for the concentric action, and 2 seconds for the eccentric action. Don’t allow a

new repetition until the beginning of a new 3-second interval.

Leg Press

Purpose. Test the strength of the quadriceps, gluteals, and core musculature.

Procedure. Only use a plate loaded leg press (not a hack press) that is angled at 60º with

proper back support. After unlocking weight carriage, have client bring down to 90º of

knee flexion and return to starting position with almost full extension of the knee. The

movement should have a 3-second count; 1 second for the concentric action, and 2 sec-

onds for the eccentric action. Don’t allow a new repetition until the beginning of a new 3-

second interval.

FIGURE 2. Dumbbell Squat Test

FIGURE 1. Arm Curl Test

FIGURE 3. Dumbbell Row Test

Health Record and Release