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Tennis Fitness Tests: Sit-Ups

March 18, 2008 11:53 AM

Below is a description of one of the tests (sit-ups) and standard scores by which you can compare your results to that of a national sample. In subsequent USTA-Southern Sports Science columns, other tennis fitness tests will be presented.
(Battery of tests appears in the latest edition of Complete Conditioning for Tennis, by Paul Roetert and Todd Ellenbecker - Human Kinetics Publishers, Champaign, IL).

Sit-Ups

Sit-ups can be used to test abdominal power and endurance. Follow these instructions and compare your score to the national standards.

1. Lie on your back, knees bent feet flat on the floor.

2. Have a partner hold your feet so they don’t move during the exercise.

3. Cross your arms over your chest and place your hands on the opposite shoulders.

4. Partner counts as you perform as many repetitions as you can for 60 seconds.

5. To count as a complete sit-up lift the upper part of your body so that your elbows touch your knees in the up position, while keeping your arms against the body. Shoulder blades must touch the floor in the down position.

6. Do not perform this test if you have a history of lower back pain.

Sit-Ups Completed in One Minute

Junior Girls

> (more than) 54: Excellent

46-54: Good

35-46: Average

< 35 (less than): Needs Improvement

Adult Women

> 53: Excellent

46-53: Good

42-46: Average

< 42: Needs Improvement

Junior Boys

> 63: Excellent

56-63: Good

50-56: Average

<50: Needs Improvement

Adult Men

> 58: Excellent

51-58: Good

47-51: Average

< 47: Needs Improvement

 

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