Fitness appraisal test 2- Abdominal crunch test/ crunches- core muscle endurance

Determine muscle endurance level by recording results from Abdominal Crunch Test. This is test 2 of 4.
You'll need to set up- measuring tape to your length (mine is 12cm), a stop watch and a metronome at 40bpm and some kind of marker to stop the length of reach-to your length (mine is 12cm).
If you don't want to watch me doing the test, jump from 3:34-4:13, or feel free to go along with me.
Tape measure length- For those less than 45 years of age- 12cm from the feet, For those more than 45 years of age- 8cm from the feet.
Results- do as many crunches as you can up to 75, generally results can be judged as:
• For males under 35: 15 is poor, 30 fair, 45 good, 60 excellent
• For males between 35 and 45: 10 is poor, 25 fair, 40 good, 50 excellent
• For males over 45: 5 is poor, 15 fair, 25 good, 40 excellent
• For females under 35: 10 is poor, 25 fair, 40 good, 50 excellent
• For females between 35 and 45: 6 is poor, 15 fair, 25 good, 40 excellent
• For females over 45: 4 is poor, 10 fair, 15 good, 30 excellent
Some exercises you could do to improve this measure are core strengthening muscle training at the gym or exercises such as yoga, pilates or even martial arts can also assist with strengthening your core.
I'd love to hear your results in the comments.
This test can then be tested again in a few weeks or months to see progress towards your goals.
Stretch beforehand and always see a healthcare provider if you have any health concerns before you exercise.
#fitness #test #benchmark #goals #progress
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