Measuring Muscular Strength and Endurance – Life Orientation Grade 11

This page is a critical final component of the Physical Fitness and Health Programme for Grade 11 Life Orientation Term 1. Having covered cardiorespiratory endurance and flexibility, we now focus on the power of your muscles and your overall body composition.

Measuring Muscular Strength and Endurance: Grade 11 LO Term 1

In Life Orientation Grade 11, we distinguish between two types of muscular fitness:

• Muscular Strength and Power: The ability of your muscles to exert force (how much you can lift or move at once).
• Muscular Endurance: The ability of your muscles to continue applying force over a long period without getting tired.

1. Fitness Measure 9: Muscular Strength (Standing Long Jump)

This test measures explosive power in your legs.

1. Lie flat on the ground and have a partner mark your body length from head to toe.
2. Stand at the “head” mark and jump as far as you can toward the “toe” mark.
3. Repeat three times and record your furthest jump.

Table 4: Standing Long Jump Norms

Gender	Great	Good	Below Average	Very Weak
Female	1,85m+	1,65m	1,45m	1,30m or less
Male	2,10m+	2,00m	1,75m	1,50m or less

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2. Fitness Measure 10: Muscular Endurance (Knee Push-ups)

This test measures how long your upper body muscles can work before fatiguing.

1. Lie on your stomach with knees bent, ankles crossed, and hands under your shoulders.
2. Push your upper body up, keeping a straight line from shoulders to knees.
3. Do as many as possible and count the total.

Table 5: Push-up Test Norms

Gender	Great	Good	Below Average	Very Weak
Female	35+	34–27	10–6	1–0
Male	56+	55–47	18–11	Less than 4

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3. Understanding Body Composition and BMI

Body Composition is the make-up of your body, referring to lean mass (muscle, bone, organs) versus fat mass. A healthy ratio is a key indicator of fitness.

Your Body Mass Index (BMI)

BMI is a calculation comparing your weight to your height. While it doesn’t measure fat directly, it helps determine if you are at a healthy weight for your size.

Important Note for Teenagers

Because you are still growing, there are no “universal” BMI norms for Grade 11s. Your BMI might be high because you are muscular (athlete) or big-boned, which doesn’t necessarily mean you are overweight. If you are fit, energetic, and follow safety measures, your weight is likely fine.

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4. Fitness Measure 11 & 12: Body Composition Tests

The Skin-fold Test

1. Have a partner pinch a fold of skin halfway between your shoulder and elbow (back of the arm).
2. Measure the width with a ruler.
3. A width of more than 10 mm might indicate excess body fat, though this is only a rough estimate.

Calculate Your BMI

Using the formula above, calculate your score and compare it to the general guidelines below:

Age	Male BMI Range	Female BMI Range
15	16.8 – 26.6	17.0 – 28.7
16	18.0 – 27.3	17.7 – 30.1
17	17.8 – 28.3	17.1 – 32.1

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Activity: Practical Evaluation

1. Calculation: Calculate your BMI and explain what you think this says about your current level of health.
2. Comparison: Look at your Standing Long Jump result. How does this link to your physical education goals for Term 1?
3. Values: Why is it important not to judge your well-being based solely on BMI?

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Next Lesson: Transitioning to civic life and the law: The Petition Process.

Quick Navigation:

• Grade 11 Life Orientation Term 1 Main Directory
• How to Measure Your Flexibility