Appendix E

CurlWELLNESS/FITNESS INITIATIVE  CURL-UP PROTOCOL

STARTING POSITION: Knees flexed to a 90º angle, feet together and secured, hands covering ears with elbows pointing to the sky and back of head touching the ground.

DOWN POSITION: Use abdominal muscles to lift back off the ground forming a 45º angle. Hands should cover the ears with elbows now pointing forward.

CADENCE: 30 up and down strokes per minute. Test will be performed to a metronome that is set at a rate of 60 so a sound may be heard on both the up and down strokes of the exercise.

MAXIMUM: 90 curl-ups

DURATION: 3 minutes

Fitness Manual Table of Contents
  • Stretching & Flexibility Chapter
  • Strength Training Chapter
  • Stretch Examples Chapter
  • Acknowledgements
  • Appendices