How Did The Class Perform as a Whole?

Of the 27 participants:

Scores

• Healthy - 12 participants
• Fit - 9 participants
• Needs Improvement - 6 participants

Males

• Healthy - 5 participants
• Fit - 7 participants
• Needs Improvement - 0 participants

Females

• Healthy - 7 participants
• Fit - 2 participants
• Needs Improvement - 6 participants

Number of Students in Each Category

• Healthy - 12 participants
• Fit - 9 participants
• Needs Improvement - 6

Means

• Healthy - 7 + 5=12 / 2 = 6
• Fit - 7 + 2 = 9 /2 = 4.5
• Needs Improvement - 6 + 0 = 6 / 2 = 3

Standard Deviation

• Healthy - 4
• Fit - 6.25
• Needs Improvement - 9

Range

• Healthy - 7 - 5 = 2
• Fit - 7 - 2 = 5
• Needs Improvement - 6 - 0 = 6

How Will Students Work to Improve/Maintain Out of Class?

The best way for a student to improve outside of class is simple...HIT THE GYM!!!

As stated in the previous post, the best way to improve on ones Pull Up ability is to perform:

• Bicep Curls
• Lat Pull Down
• Modified Pull Ups 
• Pull Ups

Make sure to give your muscles enough time to recover, 72 hours should be fine.  However, continue to hit the gym because the muscles regress if they are not worked 72 to 96 hours after a work out.

With time, patience, and more importantly, hardwork, your number of Pull Ups will gradually increase.

How Will Students Work to Improve/Maintain in Class?

When it comes Improving and Maintaing in class it is going to be difficult.  Students need to be in the Fitness Center and practice.

Ways to Practice:

• Bicep Curls
• Lat Pull Down
• Modified Pull Up Practice
• Pull Up Practice

I say this will be difficult because when we are in class if we are not working on our Pull Ups we are working on other Fitness Gram activities.  This leaves little time to perfom curls, lat pull downs, modified pull up practice, and pull up practice.

If there is time, after you perform the required Fitness Gram Assessments for that day, work on the above listed ways to improve.

How Did You Control for Reliability?

Reliability has to do with how constant one can keep the environment the test is administered in.  An administrator would want to have his subjects perform in the same environment, listen to the same type of music, be surrounded by the same people, receive the same type of motivation.  Everything must be constant!

The definition of reliabilty is will the testers get the same results if re-tested tomorrow?

Since Pull Ups require a vast amount of Upper Body Strength the chances that a tester improves the day after will be rare.  In fact, there is a chance that the tester could be sore from their workout the day before and perform worse.

However, a tester getting the same results is highly likely in this situation, since Upper Body Strength is not something that one can develop overnight.

Test Validity

The Cooper Institute validates the Pull Up test as a way to assess upper body strength.  The Pull Up assessment also conforms with NASPE standards.

The Definition of Test Validity is, does the test measure what one says it measures?

So the question is, does the Pull Up Assessment measure Upper Body Strength?

• The main muscles used during the Pull Up assessment are the biceps and the latissimus dorsi.
• The biceps and the latissimus dorsi are upper body muscles.
• The more Pull Ups one can perform, the stronger their upper body muscles are.

The conclusion that I have drawn is that the use of the Pull Up Assessment is a valid test when it comes to judging an individuals Upper Body Strength.

Video Analysis

Date of Next Assessment

The date of the next assessment will be November 1, 2010 at 12:30 p.m. in D'Angola Gym on Kean University Union Campus.  Come and see if you have improved your upper body strength!

How to Improve In/Out of Class

HOW DOES ONE IMPROVE IN AND OUT OF CLASS?

• Up your reps in the gym or fitness center.  Bicep curls and Lat Pull Downs are key.
• Practice the Pull Up every other day to give your muscles time to heal.

Preparation for Assessment

HOW DOES ONE PREPARE FOR A PULL UP TEST?

• Work your Biceps and Lat's.  Work your Biceps using curls, work your Lat's doing the Lat Pull Down.
• Find a bar and hang from it.  Try to pull yourself up.  Do this every other day and you will see improvement
• Partials from the Top. Jump or stand on a box to get your chin over the bar. (Don't stress your arms out here - just get to the top position the easiest way you can.) Lower yourself 1/4 of the way down, then pull back up.
• Partials from the Bottom. Starting from dead hang, pull yourself up as far as you can, slowly lower.
• Jumping Pull-Up. Starting from full extension, give yourself as small a boost as you need to get  your chin over the bar.

Evaluation Criterion

STANDARDS FOR BOYS (AGE 17-25)

• FIT- 9 OR MORE PULL UPS
• HEALTHY- 5 TO 8 PULL UPS
• NEEDS IMPROVEMENT- LOWER THAN 5 PULL UPS

STANDARDS FOR GIRLS (AGE 17-25)

• FIT- 2 OR MORE PULL UPS
• HEALTHY- 1 TO 2 PULL UPS
• NEEDS IMPROVEMENT- LESS THAN 1 PULL UP

Fitness Assessment and Brief Overview

Hang on the bar with your hands in the overhand grasp position.  Use your arms to pull your body up until your chin is above the bar, than lower your body into the hanging position.  Repeat as many times as possible.

The Importance of Pull-Ups

The Pull-Up requires the use of your upper back muscles, commonly known as latissimus dorsi, or lats, and calls upon your biceps and triceps for stabilization. Adding pull-ups to your regular work-out routine will cause a significant increase in your upper body strength compared to doing just lat pull-downs alone.

Pull-Ups may be the perfect complimentary bodyweight exercise to the push-up. While push-ups mainly work muscles in the chest and the triceps, pull-ups target the opposing muscle groups located in the upper back and the biceps.