NAPFA Pull-Up Test
The pull up is a test of upper body strength. The following information describes the procedures as used in Singapore's National Physical Fitness Award Scheme (NAPFA). There are two versions of the test - full pull ups are performed by males aged over 15. Females and males aged 15 and under perform a modified inclined pull up test.
- purpose: This test measures upper body strength and endurance.
- equipment required: Horizontal overhead bar, at an adequate height so that the participants can hang from with arms fully extended and feet not touching the floor (see pull-up bars), or waist high bar for incline pull up test.
- procedure (full pull up): Hang by your hands from an overhead bar, with either an overhand grip (palms facing away from body) or underhand grip (palms facing toward body). Pull yourself upwards till your chin reaches the bar, then lower your body again to a position with the arms fully extended. The feet must remain off the ground for the duration of the test.
- procedure (incline pull up ): Grip a bar at that is about waist-high and hang below it. The arms should be straight, the torso and legs stiff and straight, with only your heels resting on the ground. Pull yourself towards the bar till your chest touches it, then lower yourself to the starting position. (Note, the details of this test has not been confirmed)
- scoring: The maximum number of correctly completed pull-ups in half-a-minute is recorded.
- advantages: the equipment readily available, and test is easy and quick to perform.