The 60-second Curl-up is an exercise we use in PE class as part of our Fitness Assessments. The 60-second Curl-up exercise measures either muscular strength or muscular endurance, which are part of the five components of Health-Related Fitness.

Students who complete between 1-8 reps within the 60-seconds are working on muscular strength, and students who complete more than 9 reps are working more towards muscular endurance (which is 13 reps or higher).

Students have been assessed during the week of January 12th, and will have a post-test towards the end of February/beginning of March. Students will be assessed on their ability to improve on their own pre-test score.

This curl-up exercise is used to specifically isolate the rectus abdominis muscle, or other wise know as the "abs". There is 1 muscle within this muscle group. Often refered to as a "6-pack" the rectus abdominis muscle is actually broken up in 8 segments, with 6 segments (possibly) visible above the belt line.

Click here to see the Wikipedia description and picture for the rectus abdominis muscle

Students should work on a goal of trying to develop this muscle group towards muscular endurance, meaning, students should be able to do more than 12 curl-ups within the 60-seconds. Being able to do more than 20 within the 60-seconds would be desirable.

Starting Position for the 60-second Curl-up:

Hands on shoulders, knees bent, head resting on mat, and feet flat

Finishing Position for the 60-second Curl-up:

Hands remain on shoulders, knees bent, elbows must touch mid-thigh or higher, and feet must remain flat on mat.

Helpful Hints for Home:

If you can do 1-8 reps within the 60-seconds then you are working muscular strength. Practice every other day by doing as many as you can on your own, and then placing your feet underneath a peice of furnature, or have someone hold your feet to allow your quadriceps to help with completing more. Do this until you can do 12 reps on your own. Each practice session should involve 2-3 60-second practices with 5-10 minutes apart (during commercials if watching TV!).

If you can do more than 12 reps, but less than 20, then practice 4'x a week which should involve 2-3 60-second practices with 5-10 minutes apart (during commercials if watching TV!). If you can do more than 20 practice 4-5x's a week.

GOOD LUCK!