Page 1 of 2Measuring your fitness level regularly is one way to find out if you're making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house!
The Crunch Test, technically referred to as the "partial curl-up" test, measures abdominal strength and endurance, a combination that more truly reflects your fitness level than strength tests alone. This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better. A timed crunch test can also be done anywhere.
Equipment needed: A stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional).
Goal: Do as many crunches as you can in one minute.
Execution: Although this test involves regular crunches, it has some specific guidelines. Lie down on your back with your knees bent, feet flat on the floor and your heels about 18 inches away from your behind. Place your arms at your sides, palms down, fingertips next to your hips. Place a ruler next to your fingertips in this position and measure 6 inches further. You can put a piece of paper, the ruler itself, or a piece of tape at that 6-inch marker.
Keep your hands on the floor throughout the test. Just like abdominal crunches, engage the abs to lift your head, neck, and shoulder blades off the floor, but allow your fingertips to slide toward the 6-inch marker. Return to the starting position to complete one rep. Repeat this as many times as you can in 60 seconds, counting only the number of repetitions that your fingertips successfully reach the 6-inch marker. You may rest in the starting position (relaxed), but the clock continues to run.
What this measures: Strength and endurance in your abdominals.
Scoring: Here are the age-adjusted standards based on guidelines published by the American College of Sports Medicine (ACSM):
Ratings for Men, Based on Age