7 Stage Abdominal Strength Test
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.
- 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.
|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.