The Crunch Test

The Crunch Test for abdominal fitness

Crunch Test

The Crunch Test, technically referred to as the “partial curl-up” test, measures the 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: For the Crunch Test, all you need is a stop watch or timer that can measure one full minute; a ruler; a friend to help keep count and time you (optional).

Goal: The goal of the Crunch Test is to 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: The Crunch Test measures the strength and endurance in your abdominal area.

Scoring: Here are the age-adjusted standards to measure the fitness level.

The Crunch Test norms for Men

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5

 

The Crunch Test norms for Women

Age <35 years 35-44 Years >44 Years
Excellent 60 50 40
Good 45 40 25
Average 30 25 15
Poor 15 10 5