. .

Crunch Test | Max. Number in 1 Min.


 

Instructions

PreparationLie supine on mat or floor. Bend knees about right-angled and place heels on floor. Flex feet. Rise torso slightly, keep shoulder blades on floor, extend arms and put hands on thighs.
ExecutionFlex abs to roll up spine until fingertips reach top of knees. Keep lumbar spine on mat. Return and repeat as often as possible within 1 minute.
DetailsExhale while moving up, inhale while lowering torso. Keep neck in neutral position and look up. As you fail before time, rest for moment and continue.

Animation

Positions

Etarting PositionEnding osition
1_min_crunch_test_a

1_min_crunch_test_b

Score

Males:

agevery poorpoorfairaveragegoodvery goodexcellent
16-25<2525-3031-3435-3839-4344-49>49
26-35<2222-2728-3132-3536-4142-46>46
36-45<1818-2223-2627-3031-3435-41>41
46-55<1313-1718-2223-2627-3031-34>34
56-65<99-1213-1617-2021-2425-31>31
66+<77-1011-1415-1819-2223-28>28

Females:

agevery poorpoorfairaveragegoodvery goodexcellent
16-25<1818-2526-3031-3435-3839-45>45
26-35<1414-2021-2526-2930-3334-39>39
36-45<1110-1516-1920-2324-2929-35>35
46-55<77-1112-1516-1920-2324-29>29
56-65<44-78-1112-1516-1920-25>25
66+<33-56-89-1213-1718-24>24