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Dynamic Sit-Up Test

This is a sit-up test measuring the dynamic strength of the abdominal and hip flexor muscles. The test is performed in 3 performance levels with increasing difficulty. This variation of the sit-up strength test is part of the ALPHA-Fit test protocol for adults.

equipment required: floor mat (optional)

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up. See more details of pre-test procedures.

for the second five sit-ups, the arms are folded over chest

procedure: The subject lays face up on the gym mat, knees flexed to 90 degrees, with the knees and ankles together. The tester supports ankles with their hands holding the feet firmly on the floor. Five repetitions of sit-ups are performed in three different test levels. The difference between each level is the placement of the hands. For the first five sit-ups the subject tries to reach midpatella with the fingertips of both hands while keeping the arms straight and palms resting on thighs. With the second five sit-ups, the arms are folded over chest, with the aim to reach the thighs with both elbows. For the last five sit-ups, the subject touches the back of their earlobes with fingertips, and attempts to touch their thighs with their elbows.

scoring: The test score is the number of correctly performed sit-ups - a number between 0 and 15.

advantages: minimal equipment required.