Some health clubs also measure upper-body strength on a free-weight bench
press or a chest-press machine. (In Chapter 12, we explain the difference
between free weights and machines.) The amount of weight doesn’t matter, as
long as you use the same weight every time you get tested. You simply do as
many repetitions as you can.Measuring your abdominal strength ................................................
The strength of your abdominal muscles is usually measured by a crunch
test. (However, this test isn’t recommended if you have a history of lower-
back problems.)Place two pieces of masking tape about halfway down the length of a mat,
one directly behind the other, about 2^1 ⁄ 2 inches apart. Lie on your back on the
mat with your arms at your sides and your fingertips touching the rear edge
of the back piece of tape. Bend your knees and place your feet flat on the
floor. Curl your head, neck, and shoulder blades upward, sliding your palms
along the floor until your fingertips touch the front edge of the front piece of
tape. Return to the starting position and keep going until you’re too tired to
continue or you can’t reach the tape. Don’t cheat by sliding your arms with-
out moving your body or by moving only one side of your body. See Figure
2-2 for an example of the crunch test.Photograph by Sunstreak Productions, Inc.Use Tables 2-5 and 2-6 to gauge the results of your crunch test.Figure 2-2:
The crunch
test.
Chapter 2: Testing Your Fitness 27