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