Sunday, December 12, 2010

Modified Pull-up Overview

· Upper body strength
· Complete as many as you can


· Shoulders directly under the bar
· Reach should be 2 inches above the bar
· Wiffle ball should be 7-8 inches below & parallel to the bar
· Overhand grip/palms facing away from bar
· Arms & legs straight & only your heals should be on the floor
· Rhythmic movements, do not jerk or swing on the bar

Second form correction test is terminated

Accommodations for Learners of Different Abilities - the modified pull up test gives a wide range of scores due to different ability levels.  Unlike pull ups, which progression through grade levels are not accurate, modified pull ups can show evolution through the grade levels.

Evaluation Criteria

The modified pull-up test is meant to help students to work the muscles that a pull up does, only modified.

Each student will be assessed individually basd on the Healthy Fitness Zone.  For boys 17+ the Healthy Fitness Zone is between 14 - 29.  For girls 17+ the Healthy Fitness Zone is between 7 - 13.

How to Improve Your Scores In & Out of Class


Pull-ups place a tremendous amount of strain on the biceps muscles of the arms. When executing a pull-up movement, the biceps are one of the main muscles utilized in the raising and lowering segments of the exercise.

Latissimus Dorsi

The latissimus dorsi, which is the large muscle on the lateral sides of the back, is responsible for supplying much of the force needed to execute a pull-up. The latissimus dorsi muscle contracts and tightens throughout the entire phase, both lowering and raising, of a pull-up.

Forearm Muscles

The muscles of the forearms are worked in a secondary, or supporting, manner when a pull-up exercise is performed. When a pull-up bar is grasped, the muscles of the forearms tighten and contract in order to help secure a strong grip on the bar.


The muscles of the front shoulders, or deltoids, provide significant lifting stability and are worked considerably during the execution of a pull-up exercise. The deltoids contract and supply significant lifting and lowering power during the entire pull-up movement.

Abdominals (Core Muscles)

 The core muscles of the body, mainly the abdominal muscles, receive significant muscle stimulation during execution of a pull-up. During the lifting and lowering phases of a pull-up movement, the abdominal muscles contract in order to help stabilize the body core--which helps to make the pull-up easier and more efficient.

Date of Next Assessment

This was the second assessment for the Modified Pull-Up Test.  The first test was given by Mr. Donald Cherry.

Instructor's Video

Test Validity

To set a valid criterion-referenced standard, the fitness gram scoring has both scientific knowledge and measurement expertise. They set standards based on expert judgment, knowledge of the score distribution of the field test and the criterion test within the population, and the relationship between the field test and the criterion measure. The standard represents the level of risk for the health outcome related to the fitness
component being tested.  Fitnessgram uses a range of scores called the Healthy Fitness Zone for their tests.