Partial Curl Up — Procedure, Norms and Purpose

The partial curl up test measures: • Abdominal muscular endurance (core strength) • Muscular strength of the rectus abdominis (front abdominal muscles) • Overall core stability

Why partial (not full) curl up? • Full sit-ups put excessive strain on the lower back and hip flexors • Partial curl up isolates abdominal muscles more effectively • Safer for participants — less risk of injury • More accurate measure of abdominal endurance

• Exercise mat or carpet • Two adhesive strips of tape (or marks on the mat) — One strip under the fingertips when starting position — One strip 12 cm (about 4.7 inches) farther up • Metronome or audio CD for cadence control (20 curl-ups per minute = 1 curl-up every 3 seconds) • Stopwatch

Starting position:

1. Lie on back on the mat, knees bent at 90°
2. Feet flat on the floor, hip-width apart
3. Arms straight, palms down, fingertips touching the first tape strip
4. Head resting on the mat

Execution:

1. Curl up slowly until fingertips reach the second tape strip (12 cm forward)
2. Keep feet flat — do not anchor feet
3. Lower back to starting position (one repetition complete)
4. Cadence: 20 curl-ups per minute (1 curl-up every 3 seconds)
5. Continue until unable to maintain cadence or technique fails

Key rules: • Must reach the second tape strip on every repetition • Feet must remain flat on floor (not held down) • Keep neck in neutral position — do not pull on neck

Score = number of curl-ups completed at the correct cadence

Approximate Norms for Adults (Healthy Fitness Zone — Canadian Physical Activity Guidelines):

Age | Males (Good) | Females (Good) 15–19 years | 18–32 | 15–25 20–29 years | 21–40 | 15–30 30–39 years | 18–35 | 13–25 40–49 years | 15–30 | 11–20 50+ years | 10–25 | 7–15

Note: Maximum score is usually capped at 25 curl-ups in many school fitness tests.