Modified Pull Up 2

Mr. Moberg's Physical Education Class
Modified Pull Up Assessment July 28, 2010

Male 14+ = Healthy
Female 4+ = Healthy

Prepation that students could have performed in to get ready for Mr. Mobergs assessment could have been core exercises. Maybe some back and bicep workouts as well, but i would emphasize more of the core training.

Improvement for the student would come more from strengthening the back and upper arms. They are the sources that are generating the most power and go along with a strong core for stability.

July 28th Assessment -

Today's test had Mr. Moberg's students doing the modified pull up for the second time. I observed how he watched them during the movement. The students seemed more comfortable doing the movement since they had performed 2 weeks ago.


Preparation that we engaged in were some high intensity core workouts.

Once again as expected there were form problems. This move in this position will almost always generate form problems from people who are not exercise guru's. It is not the easiest form to master.

all of the students regardless reached the number that put them into a healthy zone.

Maintaining healthy eating habits and lifting in the gym will help form and core problems.

Modified Pull Up

Kean University
Physical Education Department

The Modified Pull Up
An Assessment in Upper Body Strength and Flexability
July 14, 2010



Health Zones
Male / Between 14 and 30
Female / 4 and Up

Any score below the zones described above requires improvement.

The Purpose of this assessment is to see the kind of upper strength each student has. Going to failure will provide which health zone the student falls in to.

The student may be able to prep themselves by doing core exercises and back and arm exercises the weeks before leading up to the test. The core exercises are very important as they provide stability in the posture of the legs during crucial stages of the movement.

Out of the class the student should engage in back, tricep, bicep and core exercises to strength overall upper body strength.

The next Assessment will take place on Wednesday July 28, 2010 at 8 :30 Am. Please get in good shape before hand so you can perform to the best of your ability.


Mr. Mottola's Kean University Physical Education Class
The Modified Pull up Assessment

Each student will have 2 form corrections, and then be asked to stop. You are to go until failure and try to do as many pull ups as possible.

Your score will place you in the health zones accordingly. Males should target 14 and females should target 4. Anything above those numbers puts you in a healthy fitness zone.

This assessment will test your upper body strength and flexibility.


Preparation included plank exercises in class to work on form and core strength.

The Test is valid because NAPSE Recomend's its going to measure upper back strength. The Cooper Institute has validated health norms for the modified pull for school aged children.

The scores were reliable because the students had many opportunities to practice the test and better their score in class. We practiced the test once per week to work on their form. Form Improvement made this test more difficult as some students scores went down from the pre test to the post test. Next test we can see improved results with better form. this a challenging form to master. Plank posture would control for reliability and help form.

The class as a whole performed very well. Everyone of the students was able to put themselves in the healthy fit zone.

There were 8 males and they all performed over 14 pull ups.

There were a total of 7 females in the class and all of them were able to perform over 4 pulls ups.

Boys Average # of pull ups Test 1 - 34.56 , Test 2 - 34.00

Standard Deviation Test 1 - 13.75 Test 2 - 10.76

Range Test 1 - 48 Test 2 - 26

Girls Average # of pull ups - Test 1 -13.86 Test 2- 15

Standard Deviation Test 1- 5.27 Test 2 - 7.02

Range Test 1 - 16.00 Test 2 - 22

Most boys were in the fit category to continue in this route of health, each week the modified pull up will be performed in a max set routine.

The girls

The only problems encountered in the assessment was form correction. Students had to be reminded to keep their core straight. Form is the most important feature in this movement.

Preparation included plank exercises in class to work on form and core strength. This will also help form correction before the next evaluation.

While at home, once form is improved by planks, push ups can be performed at home.

The form miscontstrued some of the results for this test but it was expected because the students had never performed this movement.

Students will work to maintain their upper body strength outside of class by performing core exercises as well as workouts for back, tricep, and bicep. To continuously work these body parts will keep the upper body strength required to perform the modified pull up successfully.

In Class students can engage in core classes and exercise classes that work their core. I'm sure as the teach we will come up with exercises that will help the student perform to the best of his or her ability in preparation for the modified pull up.

Lesson 2 Video

This is proper form for the execution phase. Incorrect Form would have the heels raised off ground and body would not tight and straight. Notice the hands are a equal distrance apart from each other.

Starting Position for Modified Pull Up. Correct form. Incorrect Form would have the heels raised off the ground and a loose core. You want to be straight and tight with heels off the floor.

VIDEO Upload

Muscular Strength and Endurance and Flexability Assessment Test
-Upper body Strength and Endurance
- Modified Pull UP