The Crunch Test
The Crunch Test, technically referred to as the "partial curl-up" test, measures abdominal endurance. It is a reflection of the "core" abdominal muscles which is the foundation of good fitness.
This test is a better choice over the standard sit-ups because crunches are safer for the lower back and target the abs better.
Equipment needed: a ruler and some tape.
How to perform the test
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. Put 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 crunch. Count the number of crunches you can do.
