Muscular endurance tests: push-ups, plank, curl-ups

Across three stations, students measure muscular endurance with cadence push-ups, a front plank hold and partial curl-ups. Working in trios, they score each other with clear technique criteria and learn to tell a valid rep from one that does not count.

How to play

1. Set up three mat stations: push-ups, plank and curl-ups; split the class into trios and hand each student a worksheet (3 min).
2. Demonstrate valid form for each test: straight body line for push-ups and plank, and hands sliding along the mat for curl-ups (4 min).
3. At each station one student performs, one counts valid reps and the third checks form and calls the test after the second correction (5 min per station).
4. Push-ups and curl-ups follow an audio cadence; the plank is timed with a stopwatch until the body line breaks.
5. Once all three have played every role, the trio rotates to the next station after 1 minute of rest (included in the times).
6. To finish, each student records all three scores and circles their strongest and weakest area (3 min).

Rules

• Only reps with correct form count; the checker calls it quietly.
• If lower back or shoulder pain shows up, the test stops with no penalty.
• Take the full rest before switching stations.
• Scores are private and shared only if the student chooses.

Variations

Adaptations

• Limited mobility: do chair or wall push-ups and a seated isometric hold pressing the hands down.
• Autism or shyness: the student can test with their trio in a quiet corner using an illustrated step sheet.
• Advanced level: offer feet-elevated push-ups and the job of checking form for other trios.

Learning goals

• Assess upper-body and core muscular endurance with simple tests.
• Recognize correct form and common mistakes in each exercise.
• Identify strengths and weaknesses to guide their own training.

Equipment for a class of 25

• mats: 9
• stopwatch: 3
• worksheets: 25
• pens: 9
• speakers: 1

Teacher tip

The most common mistake is sagging hips in push-ups and planks: have the checker lay a pole along the back as a guide when in doubt. Load the cadence track on the speaker before class.

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