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    Endurance Test Sit Up

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    Dinyoga Bima Waskito
    This document provides instructions and guidelines for conducting a sit up test to measure core muscle endurance and strength. It outlines the procedure which involves having a client lay on their back with feet flat on the ground and knees bent at 90 degrees, then performing sit ups by engaging their core to touch their arms to a guide and return down again. The number of correctly performed sit ups in one minute is recorded and compared to charts that classify performance levels from excellent to very poor based on age and gender.

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    Endurance Test Sit Up

    Uploaded by

    Dinyoga Bima Waskito
    153 views2 pages
    This document provides instructions and guidelines for conducting a sit up test to measure core muscle endurance and strength. It outlines the procedure which involves having a client lay on their back with feet flat on the ground and knees bent at 90 degrees, then performing sit ups by engaging their core to touch their arms to a guide and return down again. The number of correctly performed sit ups in one minute is recorded and compared to charts that classify performance levels from excellent to very poor based on age and gender.

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    Test sit

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    This document provides instructions and guidelines for conducting a sit up test to measure core muscle endurance and strength. It outlines the procedure which involves having a client lay on their back with feet flat on the ground and knees bent at 90 degrees, then performing sit ups by engaging their core to touch their arms to a guide and return down again. The number of correctly performed sit ups in one minute is recorded and compared to charts that classify performance levels from excellent to very poor based on age and gender.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    153 views2 pages

    Endurance Test Sit Up

    Uploaded by

    Dinyoga Bima Waskito
    This document provides instructions and guidelines for conducting a sit up test to measure core muscle endurance and strength. It outlines the procedure which involves having a client lay on their back with feet flat on the ground and knees bent at 90 degrees, then performing sit ups by engaging their core to touch their arms to a guide and return down again. The number of correctly performed sit ups in one minute is recorded and compared to charts that classify performance levels from excellent to very poor based on age and gender.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Fitness Test

    ENDURANCE TEST – SIT UP

    Purpose
    This test is done to measure core muscle endurance and strength

    Procedure
    1. Have the client lay supine with their feet flat against the ground in a 90
    degree angle at the knees.
    2. Another person (either you or another client if it is a group) should kneel next
    to their feet while placing one arm over the top of both knees as a guide.
    3. Both of the client’s arms should be extended out in front. Ensure that the
    back is fully against the ground while engaging the core.
    4. One sit up consists of the client engaging their core to sit up to touch the top
    of your arm, and then return back down.
    5. Have the client perform as many proper sit ups as possible within a timed
    minute.

    Equipment
     A stopwatch
     A mat

    Results
    The number of correctly completed sit ups is recorded. If the client loses proper
    form, it does not count.
    Use the chart below as a guide of their ability.

    Prepared for you by the Australian College of Sport & Fitness 2013
    Fitness Test
    Male
    Age  18-25 26-35 36-45 46-55 56-65 65+

    Excellent >49 >45 >41 >35 >31 >28

    Good 44-49 40-45 35-41 29-35 25-31 22-28

    Above
    39-43 35-39 30-34 25-28 21-24 19-21
    Average

    Average 35-38 31-34 27-29 22-24 17-20 15-18

    Below
    31-34 29-30 23-26 18-21 13-16 11-14
    Average

    Poor 25-30 22-28 17-22 13-17 9-12 7-10

    Very Poor <25 <22 <17 <13 <9 <7

    Female
    Age  18-25 26-35 36-45 46-55 56-65 65+

    Excellent >43 >39 >33 >27 >24 >23

    Good 37-43 33-39 27-33 22-27 18-24 17-23

    Above
    33-36 29-32 23-26 18-21 13-17 14-16
    Average

    Average 29-32 25-28 19-22 14-17 10-12 11-13

    Below
    25-28 21-24 15-18 10-13 7-9 5-10
    Average

    Poor 18-24 13-20 7-14 5-9 3-6 2-4

    Very Poor <18 <13 <7 <5 <3 <2

    Result tables adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

    Prepared for you by the Australian College of Sport & Fitness 2013

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