Erasmus plus - Stretching and Strengthening at Work interact

Stretching and Strengthening at Work

of workforce, with reference norms widely available ( Figure 11 ). In short, a person squeezes the dynamometer with maximum effort, which is maintained for about 3 seconds. The best result from three trials for each hand is recorded, with at least 15 seconds recovery between each effort.

MALES

FEMALES

Excellent

> 64

> 38

Very good

56-64 52-55 48-51 44-47 40-43

34-38 30-33 26-29 23-25 20-22

Above average

Average

Below average

Poor

Very poor

< 40

< 20

Figure 11 | Reference values for handgrip test (kg) in men and women

Muscular endurance is the ability of a muscle group to execute repeated contractions over a period of time sufficient to cause muscular fatigue, or to maintain a specific percentage of the maximum voluntary contraction for a prolonged period of time (ACSM , 2017). This element of health-related fitness is incorporated in various every-day activities at both job and home, including carrying boxes, chopping woods, washing car or walking up a flight of stairs in the office. Specifically, abdominal muscle endurance is important for core stability and back support of a employee, and this can be evaluated by a modified sit-up test ( ACSM , 2017). An employee lies supine on mat with knees bent at 90° and feet on floor, with arms extended to sides with fingers touching a piece of masking tape. A second piece of tape is placed beyond the first piece at 12 cm apart for subjects less than 45 years of age, or at 8 cm apart for employees 45 years or older. The subject slowly lifts the shoulder blades off the mat by flexing spine until finger tips reach the second piece of tape by following a rhythm set up by a metronome (40 beats per minute). Subject performs as many curl-ups as possible without stopping, up to a maximum of 75 repetitions ( Figure 12 ). MEN

20 – 29 yrs

30 – 39 yrs

40 – 49 yrs

50 – 59 yrs

60 – 59 yrs

Well above average

75

75

75

74

53

Above average

41 – 56 27 – 31 20 – 24

46 – 69 31 – 36 19 – 26

67 – 75 39 – 51 26 – 31

45 – 60 27 – 35

26 – 33

Average

16 – 19

Below average

19 – 23

6 – 9

Well below average

4 – 13

0 – 13

13 – 21

0 – 13

0

WOMEN

20 – 29 yrs

30 – 39 yrs

40 – 49 yrs

50 – 59 yrs

60 – 59 yrs

Well above average

70

55

55

48

50

Above average

37 – 45 27 – 32

34 – 43 21 – 28

33 – 42 25 – 28

23 – 30

24 – 30

Average

9 – 16

13 – 19

Below average

17 – 21

12 – 15

14 – 20

0 – 2

3 – 9

Well below average

5 – 12

0

0 – 5

0

0

Figure 12 | Reference values for modified sit-up test

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