Lisa and Rachel want to determine their muscular endurance, but they don’t have access to a gym or any weight-lifting equipment. What can they use?
A. maxing out method
B. percent of 1 RM method
C. calisthenic method
D. absolute method
The correct answer and explanation is:
Correct Answer: C. calisthenic method
Explanation (300 words):
Muscular endurance refers to the ability of a muscle or group of muscles to sustain repeated contractions against resistance for an extended period. When individuals like Lisa and Rachel want to test or improve their muscular endurance without access to gym equipment, the calisthenic method is the most practical and effective option.
Calisthenics are exercises that use body weight as resistance, requiring no external weights or machines. Common calisthenic exercises include push-ups, sit-ups, squats, lunges, and planks. These movements are ideal for evaluating muscular endurance because they involve repetitive motion over a period of time or until fatigue sets in.
For instance, Lisa and Rachel can measure their endurance by seeing how many push-ups or sit-ups they can perform in one minute or how long they can hold a plank. These simple tests provide a clear indication of muscular stamina in specific muscle groups such as the chest, core, or legs.
Other methods listed—such as the maxing out method, percent of 1 RM (one-repetition maximum), and absolute method—require access to gym equipment or precise weight measurements. The percent of 1 RM method, for example, involves lifting a percentage of the maximum weight one can lift once, which is not possible without weights. Similarly, the absolute method measures total force output, also requiring specialized tools.
In contrast, the calisthenic method is cost-free, accessible anywhere, and safe for most fitness levels. It not only helps assess muscular endurance but also improves it over time. Therefore, when equipment is unavailable, the calisthenic method is the most logical and efficient choice for testing muscular endurance.