Read the text and review the chart. the standard plank test is an easy way to measure the strength and endurance of your core muscles. you can perform the test at home. all you need is a stopwatch and a partner. to perform the standard plank test: •move into the plank position, positioning feet and hands on the floor as if doing a push-up. •hold this "up” position as long as possible, being careful to keep your back straight and flat. •have a partner time how long you can hold the pose. the timer should be stopped when your hips begin to sag or rise. how does the performance chart included in this document clarify the standard plank test procedure? it illustrates the main purpose of the test for test takers. it provides test takers with tips for improving endurance. it shows test takers how test results should be recorded. it test takers interpret and evaluate their test results.