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Abdominal Strength and Endurance

Partial Curl-ups

Watch the video Partial Curl-ups

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The purpose of curl-up test is to perform as many curl-ups as possible at a specified pace.

The equipment that you will need includes:

  • A floor mat or comfortable flat place to perform curl-ups.
  • A method for playing the needed cadence:
    • phone or
    • laptop or
    • mp3 player
    • access to internet or
    • download capabilities
  • You may need to attach a set of speakers or ear buds to hear the commands.
  • Cadence: Curl-ups

Lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks.

Do not anchor the feet.

Extend arms forward with fingers resting on legs and pointing toward knees.

Your arms are fully extended from the starting position.

Curl up slowly, sliding fingers toward knees until fingertips touch kneecaps and then uncurl until head touches surface.

Perform partial curl-ups to the beat of a cadence with one complete partial curl-up every three seconds and continue until you can do no more in rhythm or has reached target number for test. You should remain in motion during entire three-second interval.

Once testing begins, no pauses or rest periods are allowed; movements must be continuous and with cadence. Movement should be slow and gauged to the audible cadence of 20 partial curl-ups per minute or one partial curl-up every three seconds.

Stop:

  • after completion of 75 partial curl-ups,
  • when the form is not correct or
  • when you can no longer continue.

 

Physical Activity

You are practicing for the Alabama Physical Fitness Assessment. Your physical activity will be to complete one abdominal strength and endurance assessment followed by choosing an activity that you enjoy (example – walking, jogging, swimming, jumping rope, basketball, gardening, etc.). Your goal is to complete the practice fitness activities as well as continue to make good activity choices.

Through this activity, you will learn:

  • The tests included in the Alabama Physical Fitness Assessment.
  • How you feel about completing the practice fitness assessments.
  • How you feel after you complete your workout.