Curl ups
FitnessGram Curl Up TestGood strength and endurance of the abdominal muscles are important in promoting correct posture and pelvic alignment. The curl-up abdominal fitness test requires the subjects to perform as many curl-ups as possible following a set cadence. The following information describes the procedures as used in the FitnessGram Program (and also the Brockport Test?).
- purpose: The curl-up test measures abdominal strength and endurance, which is important in back support and core stability.
- equipment required:
- a flat, clean, cushioned surface.
- PACER cd with curl-up cadence track. A sit up beep test mp3 which uses the same cadence is also available. If the cadence cd is not available, you can call out at the set cadence using a stopwatch, use a metronome, or create an audio track using theTeam Beep Test software
- procedure: The student begins by lying on their back, knees bent at approximately 140 degrees, feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk. The fingers are stretched out and the head is in contact with the mat. Keeping heels in contact with the mat, the student curls up slowly, sliding their fingers up to the knee cap. Wrist must reach knee cap (not any further) Movement should be smooth and at the cadence of 20 curl-ups per minute (1 curl-up every 3 seconds).
- scoring: Record the total number of curl ups, up to a maximum of 75. The test is continued until exhaustion (e.g. the subject cannot maintain the set rhythm), or until they complete 75 curl-ups. The test is also stopped if the student has two technique warnings - if the heels come off the floor, the head returns to the mat, or the fingertip do not reach the knee cap.
- advantages: this test is simple and quick to perform requiring minimal equipment, and large groups may be tested all at once.
- disadvantages: a cd with the correct cadence or the measuring strip may not always available, although it is possible to conduct the test without these.
- comments:
- The curl-up assessment used in FitnessGram is a safer and more effective test since it does not involve the assistance of the hip flexor muscles and minimizes compression in the spine, when compared to a full sit-up with the feet held.
- guidelines: before conducting any fitness test, you should review each person's medical status to identify medical, orthopedic or other health problems that should be considered. Before starting, make sure the correct techniques for all tests are explained. (see theFitness Testing Guidelines for more info)
Push-ups
Push-up Test: The push-up to an elbow angle of 90 degrees is the recommended test for upper body strength and endurance. The PACER test CD contains a recorded cadence of 20 push-ups per minute (1 push-up every 3 seconds). The tests ends if a student: 1- stops to rest; 2-does not achieve a 90 degree angle with elbows on each rep; 3-does not maintain correct body position; 4-does not extend arms fully. (FITNESSGRAM, 1999)
Make sure you've got your elbows underneath your shoulders, leave your hands in line with your elbows and shoulders. Try not to bring the hands in because this is going to make you want to hold your breath. A keys to plank is to take a big inhale before you even initiate the movement. Again, like you would in a push up, we're going to curl up on our toes, and think of bringing the navel into the spine. Breathe, inhale, exhale, keep breathing, and as long as you can hold. You want the body in one long line, extending energy through the top of the head. When you get too fatigued, you're going to feel a tremor or shake start to happen Then, the whole body works as a unit. So you're going to really feel it all over. Keep breathing because the muscles shaking are crying for oxygen, so keep them fueled with the breath. Inhale, exhale, try not to let yourself swoop down with the hips or arch up, but just maintain one long line, holding to fatigue and breathing.
Read more: http://www.ehow.com/video_2350917_abdominal-exercises-planks.html#ixzz2sZjECZ80
Read more: http://www.ehow.com/video_2350917_abdominal-exercises-planks.html#ixzz2sZjECZ80