Flexed Arm Support Form
What is the Flexed Arm Support
The flexed arm support is a physical fitness assessment designed to measure upper body strength and endurance. It involves hanging from a bar with the arms flexed at a ninety-degree angle, requiring significant engagement of the shoulder and arm muscles. This test is commonly used in educational settings, particularly within fitness programs such as the FitnessGram, to evaluate students' physical fitness levels.
How to use the Flexed Arm Support
To effectively use the flexed arm support test, participants should follow these steps:
- Find a sturdy horizontal bar that can support your body weight.
- Grip the bar with both hands, positioning them shoulder-width apart.
- Pull yourself up until your chin is above the bar, keeping your arms bent at a right angle.
- Hold this position for as long as possible, aiming to maintain a steady grip and body posture.
Document the time you can hold this position, as it will be used to determine your flexed arm support test score.
Steps to complete the Flexed Arm Support
Completing the flexed arm support test involves several key steps:
- Warm up your muscles to prevent injury.
- Position yourself under the bar and grip it firmly.
- Engage your core and pull yourself up to the starting position.
- Maintain the flexed arm position for as long as possible.
- Record your time once you can no longer hold the position.
Key elements of the Flexed Arm Support
Understanding the key elements of the flexed arm support is essential for accurate assessment:
- Grip Width: The distance between your hands should be shoulder-width to ensure even muscle engagement.
- Body Position: Keep your body straight and avoid swinging to maintain focus on upper body strength.
- Timing: The duration of the hold is critical; ensure accurate timing for a valid score.
Legal use of the Flexed Arm Support
The flexed arm support test is legally recognized in educational and fitness contexts. It is important to ensure that all assessments are conducted in accordance with established guidelines to maintain fairness and accuracy. Proper documentation of results is essential for institutional records and may be required for compliance with fitness standards set by educational authorities.
Examples of using the Flexed Arm Support
Examples of using the flexed arm support include:
- Incorporating the test into physical education curricula to assess student fitness levels.
- Utilizing results to tailor fitness programs for individuals based on their upper body strength.
- Employing the test in fitness assessments for sports teams to gauge athlete readiness.
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