Max-Time: Plank
Quickly measure and calculate your endurance
This assessment uses the Plank exercise to measure the strength and endurance of the back and core stabilizing muscles. Abdominal strength is important because it stabilizes the body during exercise and will therefore help you to avoid injury as you increase your level of activity.
Max-Time: Plank Protocol
Purpose
Evaluate the ability of the mid body and core muscle groups to sustain isometric contractions against body weight resistance for an extended period of time or until failure
Equipment
Mat and stopwatch
Procedure
The participant lies face down on a mat resting on forearms and a portion of their palms flat on the floor in line with their elbows. He or she will flex their quadriceps, gluteals, and core to raise the body up off the floor keeping their back parallel to the floor by flexing their entire core. At the end of the duration, instruct the participant to stop exercise by returning both knees to the floor.
Max-Time: Plank Calculation
Calculation Result
| DATE | - |
| Plank (Max-Time) | - |
| Plank Classification | - |
Max-Time: Plank Classification Chart
Male:
| CLASSIFICATION | FROM | TO |
|---|---|---|
| Very Poor | 0 | 62 |
| Poor | 63 | 79 |
| Fair | 80 | 89 |
| Below Average | 90 | 97 |
| Average | 98 | 110 |
| Above Average | 111 | 122 |
| Good | 123 | 137 |
| Very Good | 138 | 157 |
| Excellent | 158 | > 158 |
Female:
| CLASSIFICATION | FROM | TO |
|---|---|---|
| Very Poor | 0 | 35 |
| Poor | 36 | 48 |
| Fair | 49 | 58 |
| Below Average | 59 | 63 |
| Average | 64 | 72 |
| Above Average | 73 | 84 |
| Good | 85 | 95 |
| Very Good | 96 | 108 |
| Excellent | 109 | > 109 |