Med-Fit Tech Assistant

Medical-Fitness Assessment - Learning Module #8

Muscle Fitness

Part A
Part A: Leg Muscle Fitness

Learning Objective:
  • Properly conduct the Squat Test
  • Calculate the Leg Fitness Score
The Squat Test for Leg Muscle Fitness is a 3-minute AMRAP (as many reps as possible) during which the participant tries to perform as many squats as possible (to the best of his/her ability) until the time runs out.

The squat exercise mainly targets the Gluteus Maximus and the Quadriceps Femoris muscles.
Know how to do a Squat.
​(Tap/Click the photo to watch the video on Youtube.)
Squat Instructions:
  • Shoulder-width stance
  • Knees in line with toes
  • Lumbar curve maintained (by keeping the chest up) 
  • Hips descend back and down
  • Raising the arms as the hips go down may help maintain balance
  • Hips descend lower than knees
  • Heels down
  • Complete at full hip and knee extension
Test Instructions:
  • Make sure the participant has a firm, level surface with plenty of space.
  • Demonstrate how to perform a squat by doing several of them, but pausing to explain the body movements.
  • Have the participant perform a squat to the best of his/her ability.
  • The participant should lower his/her hips only as low as it is comfortable for them and still be able to stand back up.
  • Explain that they can stop and rest if needed, but if they do, the clock keeps running.
  • Instruct the participant that when they are told the 3 minutes has expired, they should "note the rep count," but they should not stop or sit down, but rather, they should "walk around" for a few minutes as their leg muscles relax and their heart rate recovers.
  • Let the participant practice a few squats as a warm-up.
  • Explain that you will start the clock when he/she is ready to start the test.
Test Protocol:
  • Stand several feet away from the participant so that you can observe the complete squat movement.
  • Confirm that the participant understands the squat movement and the test procedure.
  • After the participant has warmed up, ask him/her to indicate when he/she is ready to begin.
  • Start a hand-held 3-minute timer when the participant begins doing his/her first squat.
  • Count out loud each completed Squat at the standing position.
  • Observe the participant at all times and check their body movements.
  • Especially note the depth of their hips in relation to their knees.
  • Do not inform the participant how much time is remaining on the clock.
  • At the end of the last squat at the 3-minute mark, say out loud: "Stop."
  • Record the total number of completed Squats during the 3-minute test.
Scoring the Test Result:
  • Divide the total number of Squats by 120 and then multiply that number by 100.
  • Round off to the nearest 0.1 decimal point.
  • Example: Total Reps = 94 squats.   (94 / 120) x 100 = 78.3 (Raw Rep Score)
  • Grade the participants ability to perform the standard squat:
  • --  A = Lowered their hips consistently to flex their knees 90 or more degrees. (Thighs parallel or beyond to the floor.)
  • --  B = Lowered their hips more consistently to flex their knees less than 90, but more than 60 degrees.
  • --  C = Lowered their hips more consistently to flex their knees less than 60, but more than 45 degrees.
  • --  D = Lowered their hips more consistently to flex their knees 45 degrees or less.
  • Adjust the participant's Raw Rep Score by their Grade to get their Leg Fitness Score:
  • -- A: Raw Rep Score = Leg Fitness Score (no grade adjustment)
  • -- B: Raw Rep Score - 10% = Leg Fitness Score
  • -- C: Raw Rep Score - 25% = Leg Fitness Score
  • -- D: Raw Rep Score - 50% = Leg Fitness Score
  • Example: 78.3 Raw Fitness Score with a C Grade = 78.3 - 25% (78.3 x 0.25 = 19.6) = 78.3 - 19.6 = 58.7 Leg Fitness Score
​ ​Leg Fitness Score Interpretation:​
  • A Leg Fitness Score of 100 (or more) indicates a Very High Fitness Level
  • Scores above 100 are admirable, but they do not necessarily confer a health or longevity benefit.
  • Since the fitness test is sub-maximal, scores above 120 are not necessarily comparable.
  • A Leg Fitness Score below 100 indicates "room for improvement," depending on the age of the participant.
Note:  An “average” fitness level among an unfit and unhealthy population that is at increased risk for sedentary-related chronic disease resulting in premature disability and death is not satisfactory.