OPM OF 345 1985-2024 free printable template
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The curl up is the only test option used to measure abdominal strength and endurance in the fitness cram the goal of the curl up is to complete as many curl ups as possible up to a maximum of75 and to do so at a set cadence or Pareto administer the curl up the examiner needs a gym mat and a measuring strip for each small group of students the measuring strips may be purchased or made of cardboard rubber or any similar thin flat material that is thick enough for students to be able to feel the edges with their fingertips they should be 30 to 35 inches long two widths are needed depending on the age of the students a three-inch wide strip is used for students who are ages five to nine and a four and a half inch wide strip issued for older students the examiner will organize the students into small groups for the curl up the size and number of groups will depend on the number of students the examiner can accurately monitor and record the scores before the day of the test students should be provided with opportunities to practice the curl up these practice opportunities should include the use of the cadence CV the warm-up is important to performance on the curl up remember the goals of the warm-up are to prepare the body for the activity improve performance and reduce injuries prior tithe beginning of the curl up the examiner needs to ensure that each student has a partner one student will perform the curl up while the partner will help the examiner watch for form breaks the student performing the test lies with his back to the mat and face looking up the knees are bent at a 140degree angle with feet flat on the mat legs slightly apart the arms are kept straight and parallel to the trunk with the palms of the hands resting on the mat the fingers are stretched out and the head is in contact with the mat once the student performing the curl ups assumes the correct position the partner places the measuring strip on the mat and under the bent legs the measuring strip is moved so that the fingertips are just touching the nearest edge of the strip will begin the curl ups now ready begin up down 1 up down 2 movement should start with a slow curling up of the upper spine up down 4the finger should slide across the measuring strip up until the fingertips reach the other edge of the strip of the student and slowly curls back down until the head touches the mat now eight heels should be kept in contact with a mat tall times and movement should be slow and continuous now the protocol is quite different from the familiar andfast-paced sit-ups form breaks occur when the students heels are no longer in contact with the mat when the head does not touch the mat as the student curls back down when movements become jerky when the student stops to rest when the student cannot keep up with the cadence and when the fingertips do not touch the other edge of the strip the examiner signals to the partner when a form break has occurred the student is stopped when the second...
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