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Core muscle strength test (plank)

1/30/2013 16:50

The purpose of the core muscle strength test is to see if the deep trunk muscles are working correctly and are able to control the lumbar spine during challenging activities, e.g. lifting a heavy weight or running. If your core strength is poor then the torso may be unstable during motion, wasting energy and putting you at greater risk for a strain injury. Good core strength indicates that you can move with greater power and efficiency.

Required resources:
To undertake this test you will require a flat surface, an assistant, a mat and a watch.

How to conduct the test:


The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test the back, neck and head should be maintained in the posture as per Figure 1. If the athlete is unable to hold this position then the test is to be terminated.

The core muscle strength test is conducted as follows:


Stage 1 Using the mat to support your elbows and arms assume the Chinese press-up position as in Figure 1 above. Once the correct position is assumed the assistant starts the watch. Hold this position for 60 seconds. Stage 2 Lift your right arm off the ground. Hold this position for 15 seconds. Stage 3 Return your right arm to the ground and lift the left arm off the ground. Hold this position for 15 seconds Stage 4 Return your left arm to the ground and lift the right leg off the ground Hold this position for 15 seconds. Stage 5 Return your right leg to the ground and lift the left leg off the ground. Hold this position for 15 seconds. Stage 6 Lift your left leg and right arm off the ground. Hold this position for 15 seconds. Stage 7 Return your left leg and right arm to the ground. Lift your right leg and left arm off the ground. Hold this position for 15 seconds. Stage 8 Return to the basic Chinese pressup position as in Figure 1 above. Hold this position for 30 seconds. End of test. Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test. Analysis If you are able to complete the test, up to and including stage 8, then it indicates they have good core strength.
www.fitstoplab.com figure 2 figure 1

Core muscle strength test (plank)


1/30/2013 16:50

The purpose of the core muscle strength test is to see if the deep trunk muscles are working correctly and are able to control the lumbar spine during challenging activities, e.g. lifting a heavy weight or running. If your core strength is poor then the torso may be unstable during motion, wasting energy and putting you at greater risk for a strain injury. Good core strength indicates that you can move with greater power and efficiency.

Required resources:
To undertake this test you will require a flat surface, an assistant, a mat and a watch.

How to conduct the test:


The assistant is responsible for instructing the athlete as to the position to assume at the appropriate time sequence. Throughout the test the back, neck and head should be maintained in the posture as per Figure 1. If the athlete is unable to hold this position then the test is to be terminated.

The core muscle strength test is conducted as follows:


Stage 1 Using the mat to support your elbows and arms assume the Chinese press-up position as in Figure 1 above. Once the correct position is assumed the assistant starts the watch. Hold this position for 60 seconds. Stage 2 Lift your right arm off the ground. Hold this position for 15 seconds. Stage 3 Return your right arm to the ground and lift the left arm off the ground. Hold this position for 15 seconds Stage 4 Return your left arm to the ground and lift the right leg off the ground Hold this position for 15 seconds. Stage 5 Return your right leg to the ground and lift the left leg off the ground. Hold this position for 15 seconds. Stage 6 Lift your left leg and right arm off the ground. Hold this position for 15 seconds. Stage 7 Return your left leg and right arm to the ground. Lift your right leg and left arm off the ground. Hold this position for 15 seconds. Stage 8 Return to the basic Chinese pressup position as in Figure 1 above. Hold this position for 30 seconds. End of test. Record the stage at which the athlete is unable to maintain the correct body position or is unable to continue with the test. Analysis If you are able to complete the test, up to and including stage 8, then it indicates they have good core strength.
figure 2 figure 1