Sit-up bleep Test

• What does this test measure?

  Muscular Endurance
• Set up and Equipment

  • Lay on a mat on a flat surface
  • Someone else should be available to support the ankles
  • Prepare an audio recording that will emit bleeps
• Procedure

  1. Lie down on the back with knees bent, feet flat on the floor, and hands crossed over the chest or behind the head (avoid pulling on the neck)
  2. When ready, start the timer and initiate the test by performing a sit-up (or crunch)
  3. The aim is to complete one full sit-up (raising the upper body) every time a bleep is heard
  4. Lower your upper body back down to the starting position before the next bleep
  5. Continue performing sit-ups to the rhythm of the bleeps
• Measurements and Scoring

  • A score is recorded as the number of sit-ups completed before the participant can no longer keep up with the bleeps
  • A score is recorded as a level based on the number of sit-ups completed e.g - level 1 = 10 sit-ups
• Drawing Conclusions

  • A high number of sit-ups completed within the allotted time indicates a high level of abdominal muscle endurance
  • Strengthening exercises should be used to improve muscle endurance in those with low scores
• What sports is it used for?

  1. Martial ArtS
  2. Boxing
  3. Wrestling