Strength and Skills
1 - Straight Leg Lift Abdominal Strength Test
The Straight Leg Lift test is a test of abdominal strength, in which the participants slowly lower the straightened legs. This test is important to conduct as poor abdominal muscle strength can cause poor posture leading to lower back pain.
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Purpose: The purpose of this test is to estimate the degree of abdominal strength.
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Equipment required: flat surface, an abdominal strength test board with different degrees of angle marked (otherwise, you can take video and assess the video)
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Pre-test: Warm up
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Procedure: Lay down on the floor on your back next to the abdominal strength test board*. The hip joint should be aligned to the intersection of the scale. The arms are held across the chest and the head rested on the floor. The tester places their finger tips underneath the participant's lower back- or you can use your own hand. Both legs are raised to a 90-degree angle (vertically) while keeping the upper body flat on the floor. You may bend their knees first to move to the starting position, before straightening the knee joint. Aim to sustain the pressure on the tester's fingers under the lower back by contracting the abdominals as the legs are lowered. Slowly lower both legs until the pressure on the hand behind the back disappears. The lowest angle observed as the pressure is taken off is the measurement of their abdominal strength.
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Scoring: The score is the angle of the legs in degrees from the floor. Below is a guide to scoring for this test
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Advantages: simple test with minimal equipment needed.
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Comments: The muscles that play a major role in the effort to maintain the position of the low back and pelvis during the leg-lowering movement are the rectus abdominis and external oblique muscles.
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Source - Article
2 - The Plank Test
The Plank Test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength. The aim of this test is to hold an elevated plank position for as long as possible.
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The plank test measures the control and endurance of the back/core stabilizing muscles.
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Equipment required: flat and clean surface, stopwatch, recording sheets, pen.
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Pre-Test: Perform a standard warm up.
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Procedure: The aim of this test is to hold an elevated position for as long as possible. Technique demo videonstration
Start with the upper body supported off the ground by the elbows and forearms, and the legs straight with the weight taken by the toes. The hip is lifted off the floor creating a straight line from head to toe. As soon as the you are in the correct position, start the stopwatch. The head should be facing towards the ground and not looking forwards. The test is over when you are unable to hold the back straight and the hip is lowered.
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scoring: The score is the total time completed. The table below is just a rough guide to scores for both males and females created by Topend Sports.
Advantages: this test is simple to perform, with minimal costs and can be self-administered.
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Disadvantages: the determination of when failure occurs is a subjective measurement.
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Source: Article