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General burpee test
A very challenging fitness assessment to perform is a burpee test. This will not only measure your aerobic capacity but will also measure your lower body strength as well as core muscular strength.
Furthermore, your body will be required to work towards clearing a build-up of lactic acid as you continue on with the exercises so it will also assess how well you are able to do this.
|What is the point?
Core strength is vital for good posture and preventing injury in sports and in daily life. This test helps you get the measure of whether your core, or trunk is weak and might be at a disadvantage for supporting bones and major organs when your body is in motion.
The objective of the Burpee test is to evaluate your core body strength as well as your lower body strength and aerobic capacity to prevent injury.
What do you need?
- A partner
- A non-slip surface
- A stopwatch
- A partner
How do you do the test?
- Stand completely upright with your arms by your sides.
- Once you are ready your partner will start the stopwatch and the assessment begins.
- Immediately lower down into a crouched position, placing the hands on the ground in front of you.
- As you do this you want to kick your legs out behind you so that your body then forms a straight line with the elbows in a bent position.
- After reaching this, you will jump the legs back up closer to the hands once again, using the stomach muscles to contract and bring the legs towards the chest.
- Once there, then you jump straight up into an erect position off the ground.
- Immediately upon landing move back into the crouched position and start again.
- Each completed rep you do while maintaining proper form is counted as one point.
Most people will do the assessment with a time of one minute in duration, however if you are more advanced you can extend this to suite your needs (once you are fully able to complete the movement continuously for the one minute time limit).
What results you'll get :
You can chart your progress by doing the test repeatedly over time and noting how many more reps you can do in the time limit. You're only competing against yourself!
What is being measured again?
These test measures the strength of the core muscles, lower body, and also your aerobic endurance.