B2 Timed plank test


This test is used to measure muscular endurance in the upper body.


It is a maximal test – participants continue until they are not physically able to.


Equipment and people


• Flat non-slip surface or exercise mat • Stopwatch or timer


Standard test method • The aim of the test is to hold the plank position for as long as possible.


• Participants warm up and then take up the plank position: * forearms lie fl at on the ground * legs are raised off the ground * only the toes and forearms are in contact with the ground * there should be a straight line running across the legs and back.


• Once in the correct position, the stopwatch is started. • The participant is timed for as long as they hold the plank.


Interpreting results


Normative data on p.208 onwards. Units: seconds


Reliability


Participants need to give their maximum effort. Plank technique must be correct.


Practicality


 Cheap and easy to run – not much equipment or space  Can run with large groups


Validity


Valid for abdominal muscular endurance. Core strength is important in many sports.


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Component 3


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