Do you want to test how fit you are?
Then test yourself, using the 1 minute sit-up test.
The Purpose for this test is to measure the combination of strength and endurance of the abdominal muscles by counting the number of reps achieved in one minute.
This is one of the easiest test routines for trainers and teachers, a simple test of muscle endurance and an easy way to see the development of fitness training
Not suitable for any person suffering with lower back pain or neck problems
You will need someone to hold you and help count for accurate readings.
Lay on mat or supported surface, knees bent 90 degrees with feet slightly apart
Arms should be crossed and hands placed on the opposite shoulder
The ankles should be lightly held to avoid movement
Every sit up requires person to come all the way up and curl back down in a controlled movement without bouncing, 20cm from the floor is great before coming back up to vertical position
When sit up is correctly understood and completed safe, begin the test, start the clock and count every time the exerciser comes too knees.
Continue for one minute, breaks are aloud at any time, try to co-ordinate exercisers breathing by counting loud with every rep achieved.
Average reps achieved
|
Age sex Excellent Above Average Below Average Poor -20 M +49 48-44 43-37 36-24 -24 -20 F +42 41-32 31-25 24-19 -19 21-30 M +44 43-39 38-32 31-20 -20 21-30 F +36 35-27 29-22 23-17 -16 31-50 M +39 38-30 29-23 22- 15 -14 31-50 F +30 29-24 23-15 14-10 -9 |