Shuttle Fitness
Badminton Optimal Training
Muscular mean to use the same muscle for a long period of time without getting tired.
Push up test
The push up test is a maximal test. Basically you do as many push up as you can untill you cannot do anymore pushups.
Equipment needed:
A flat surface
Step by step guide:
1. Get into a push up position (Arms just a little bit wider than shoulder width, legs striaght as possible)
2. Start doing push up till you cannot do anymore
3. Remember that when you go down in a push up arms should be 90 degrees.
Below is an example of how to do a push up.
Muscular endurance
Advantages:
1. It is a maximal test because you have to push as hard as you can
2. This test is cheap because all you need is a timer and a flat surface
3. Easy to understand because all you do is just push up but nothing else
4. Easy to set up becuase only timer is needed
5. Test can be administrate by athlete so you do not have to find a specialist to administrate
Disadvantages:
1. Result will get effected due to motivation because when the lactic acid builds up without motivation a lot of participant would not push themselves
2. Easy to cause wrist injury (without good technique)
3. Boring because it is repetive
4. Require administration of a person that knows the correct technique of push up.
5. Can only test upper body muscular endurance
Sit up test
This is a test that tests muscular endurance of your abdominials. Basically you do sit ups
Equipment needed:
A flat groumd
Soft Mat
Stop watch
Step by step guide:
1. Get into ready position on the wall. (Sit on the floor. Make sure your knee is slightly bent and arms are crossed)
2. Move body and try to touch the floor with the back. (As soon as you touch the floor move back up)
3. Touch knees with elbow
4. Do it as fast as you can
Below its a video of how to do the test.
Advantages:
1. Cheap because only timer and a mat is needed.
2. Easy to understand because all you do is sit ups
3. Easy to set up becuase all you need to set up is a mat
4. Can be done with many participant because they can do sit up and count at the same time
5. It is a maximal test so you have to push yourself to the limit.
Disadvantages:
1. Can be affected by lack of motivation because a lot of people would not push themselves if they are on their own so result would not be accurate
2. Requires correct form or else test will not be accurate.
3. Participant often have an negative view about this test so it requires a lot of explanations
4. Boring because it is repetitve
5. Need someone to administrate this test (so they can see when the participant's technique is breaking down)