Push-Up Test Overview and Guidelines

What is the objective of the Push Up Test?

What is the proper hand and arm placement for push-ups?

Describe the correct body placement during push-ups.

What is required for elbow flexion execution in push-ups?

What is the requirement for elbow extension execution during push-ups?

How many form breaks or errors are allowed in the Push Up Test?

How is the total push-up score calculated?

Form breaks include not bending elbows to __ degrees.

For 11-year-old males, the push-ups range is between __ and __ completed.

What muscles are primarily used in a push-up?

For 13-year-old males, the push-ups range is between __ and __ completed.

For 14-year-old males, the push-ups range is between __ and __ completed.

For 12-year-old males, the push-ups range is between __ and __ completed.

For 11-17-year-old females, the push-ups range is between __ and __ completed.

Push-Up Test Overview

Objective is to perform as many 90-degree push-ups as possible, adhering to a cadence of one push-up every three seconds.
Total score calculated by counting total push-ups executed minus any form breaks.

Proper Form and Placement

Hands positioned directly under shoulders, fingers stretched forward, arms must be fully extended.
Body alignment is crucial: back straight, hips aligned, and feet together side by side.
Elbows need to bend to exactly 90 degrees when prompted by the recording for the downward phase.
In the upward phase, elbows should extend fully so that arms are straight.

Errors and Form Breaks

Each student is allowed two form breaks; the second break concludes the test.
Form breaks include:
- Not achieving 90-degree elbow flexion.
- Deviating from the recording’s tempo.
- Failing to maintain a straight back.
- Not fully extending the arms.
- Taking rests or lifting fingers during the downward motion.
- Crossing feet or shifting weight onto one hand.
- Contacting the body with the floor while lowering.

Age-Specific Push-Up Ranges

For 11-year-old males: 8-20 push-ups are considered a passing range.
For 12-year-old males: 10-20 push-ups are the standard.
For 13-year-old males: acceptable range is 12-25 push-ups.
For 14-year-old males: 14-30 push-ups is the target range.
For 11-17-year-old females: 7-15 push-ups are expected.

Muscles Involved

Pectorals: Primary chest muscles engaged during push-ups.
Deltoids: Shoulder muscles that assist in the push-up movement.
Triceps: Located at the back of the arm, crucial for elbow extension.
Serratus Anterior: Wing-shaped muscles under the armpits, active in push-ups.
Abdominals: Front and side tummy muscles that support body stability during the exercise.

This quiz covers the essential guidelines for the push-up test, focusing on proper form, placement, and execution. Participants will learn about the objective of the test, how to count their performance accurately, and the common errors to avoid. Understanding these rules is crucial for maximizing scores and maintaining physical fitness.