Pull-ups
Objective
To measure upper body strength/endurance by maximum number of
pull-ups completed.
Testing
Student hangs from a horizontal bar at a height the student can
hang from with arms fully extended and feet free from floor, using an overhand grasp
(palms facing away from body). Small students may be lifted to starting position.
Students raises body until chin clears the bar and then lowers body to full-hang
starting position. Students performs as many correct pull-ups as possible.
Rules
Pull-ups should be done in a smooth rather than jerky or twisting
motion. Kicking or bending the legs is not permitted and the body must not swing
during the movement.
Tips
Train three or four days a weeks, using an adult as a spotter to
assist you on the last pull-up. Mentally focus on the test before holding the bar.
Flexed-arm Hang
(Alternate to pull-ups for Natinal Physical Fitness Award only)
Students who cannot do one pull-up may do the flexed-arm hang in order to
qualify for the National Physical Physical Fitness Award. To qualify for the
Presidential Award, students are required to do pull-ups.
Objective
To maintain flexed-arm hand position as long as possible.
Testing
Using the same hand position as in pull-ups, students assumes
flexed-arm hang position with chin clearing the bar. Students may be lifted to this
position. Student holds this position as long as possible.
Rules
Chest should be held close to bar with legs hanging straight during
hang. Timing is stopped when the student's chin touches or falls below the bar.
Tips
Mentally focus on the test before holding the bar. "Lock in"
elbows by pulling the bar to collar bone rather than just under chin.
*Resource used to create this page: The Test Manual from the PCPFS, September 1989.
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