This is an easy to perform sit up test of abdominal
strength that you can do with large groups all at once.
- purpose: The 8-level sit up test measures abdominal strength, which is important in back support and core stability.
- equipment required: flat surface, 5 lb (2.5 kg) and 10 lb (5 kg) weight, recording sheet and pen.
- description / procedure: The subject lies on their back, with their knees at right angles and feet flat on the floor. The subject then attempts to perform one complete sit-up for each level in the prescribed manner (see table below), starting with level 1. Each level is achieved if a single sit up is performed in the prescribed manner, without the feet coming off the floor. As many attempts as necessary can be made.
- scoring: There are 8 levels ranging in difficulty from very poor to elite. The highest level sit-up correctly completed is recorded.
|
Level
|
Rating |
Description |
|
0
|
very poor |
cannot perform level 1 |
|
1
|
poor |
with arms extended, the athlete curls up so that the wrists reach the
knees |
|
2
|
fair |
with arms extended, the athlete curls up so that the elbows reach the
knees |
|
3
|
average |
with the arms held together across abdominals, the athletes curls up so
that the chest touches the thighs |
|
4
|
good |
with the arms held across chest, holding the opposite shoulders, the
athlete curls up so that the forearms touch the thighs |
|
5
|
very good |
with the hands held behind head, the athlete curls up so that the chest
touches the thighs |
|
6
|
excellent |
as per level 5, with a 5 lb (2.5 kg) weight held behind head, chest
touching the thighs |
|
7
|
elite |
as per level 5, with a 10 lb (5 kg) weight held behind head, chest
touching the thighs |
- advantages: moderate sized groups can be tested at once, with minimal equipment required.
- disadvantages: People with very heavy upper body find this exercise difficult to perform, as they find it hard to keep their feet on the ground.
