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The modified pull-up has been identified as a good screening device for students with different upper body strength levels. FITNESSGRAM� recognizes this as an alternate test to measure arm and shoulder girdle strength. Designed by a physical educator to meet his own needs, the Pull-Up Rack can accommodate two people at the same time. The Pull-up Rack is designed specifically for this one test. The protocol for the FITNESSGRAM� version of the modified pull-up test starts with the person in a hanging position so the body is not touching the floor. To accomplish this, the Pull-up Rack is designed and constructed to easily adjust to individual differences. The bar should be positioned 1" to 2" above the outstretched hand when the person is lying on the floor. An overhand grip is used with arms straight, body straight and the heels touching the floor. An elastic band is positioned 7" to 8" below the bar. The correct modified pull-up is performed each time the person pulls up and touches the elastic band to the chest just below the chin, and then returns to the straight arm hanging position. The score is the total number of modified pull-ups performed correctly without stopping. The most important part of this task is to keep the body straight and use only the arms.

For The Physically Challenged: The Pull-up Rack is a great motivational tool and may be used for exercise either on the floor or up on a mat table. As upper body strength increases, the level of the bar can be raised.

Standards For Healthy Fitness Zone*

Age	One Mile min:sec		Pacer #laps		VO 2max ml/kg/min		Percent Fat		Body Mass Index		Curl-up # completed
5	Completion of		Participate in				25	10	20	14.7	2	10
6	distance. Time		run. Lap count				25	10	20	14.7	2	10
7	standards not		standards not				25	10	20	14.9	4	14
8	recommended.		recommended.				25	10	20	15.1	6	20
9							25	10	20	15.2	9	24
10	11:30	9:00	17	55	42	52	25	10	21	15.3	12	24
11	11:00	8:30	23	61	42	52	25	10	21	15.8	15	28
12	10:30	8:00	29	68	42	52	25	10	22	16.0	18	36
13	10:00	7:30	35	74	42	52	25	10	23	16.6	21	40
14	9:30	7:00	41	80	42	52	25	10	24.5	17.5	24	45
15	9:00	7:00	46	85	42	52	25	10	25	18.1	24	47
16	8:30	7:00	52	90	42	52	25	10	26.5	18.5	24	47
17	8:30	7:00	57	94	42	52	25	10	27	18.8	24	47
17+	8:30	7:00	57	94	42	52	25	10	27.8	19.0	24	47

Age	Trunk Lift inches		Push-up # completed		Modified Pull-up # completed		Pull-up # completed		Flex Arm Hang seconds		Back Saver Sit & Reach** inches	Shoulder Stretch
5	6	12	3	8	2	7	1	2	2	8	8	Passing=
6	6	12	3	8	2	7	1	2	2	8	8	Touching
7	6	12	4	10	3	9	1	2	3	8	8	the
8	6	12	5	13	4	11	1	2	3	10	8	finger-
9	6	12	6	15	5	11	1	2	4	10	8	tips
10	9	12	7	20	5	15	1	2	4	10	8	together
11	9	12	8	20	6	17	1	3	6	13	8	behind
12	9	12	10	20	7	20	1	3	10	15	8	the back
13	9	12	12	25	8	22	1	4	12	17	8
14	9	12	14	13	9	25	2	5	15	20	8
15	9	12	16	35	10	27	3	7	15	20	8
16	9	12	18	35	12	30	5	8	15	20	8
17	9	12	18	35	14	30	5	8	15	20	8
17+	9	12	18	35	14	30	5	8	15	20	8

* Number on left is lower end of HFZ; number on right is upper end of HFZ.
** Test scored Pass/Fail; must reach this distance to pass.

Standards For Healthy Fitness Zone*

Age	One Mile min:sec		Pacer #laps		VO 2max ml/kg/min		Percent Fat		Body Mass Index		Curl-up # completed
5	Completion of		Participate in				32	17	21	16.2	2	10
6	distance. Time		run. Lap count				32	17	21	16.2	2	10
7	standards not		standards not				32	17	22	16.2	4	14
8	recommended.		recommended.				32	17	22	16.2	6	20
9							32	17	23	16.2	9	22
10	12:30	9:30	7	35	39	47	32	17	23.5	16.6	12	26
11	12:00	9:00	9	37	38	46	32	17	24	16.9	15	29
12	12:00	9:00	9	40	37	46	32	17	24.5	16.9	18	32
13	11:30	9:00	13	42	36	45	32	17	24.5	17.5	18	32
14	11:00	8:30	18	44	35	43	32	17	25	17.5	18	32
15	10:30	8:00	23	50	35	43	32	17	25	17.5	18	35
16	10:00	8:00	28	56	35	43	32	17	25	17.5	18	35
17	10:00	8:00	34	61	35	43	32	17	26	17.5	18	35
17+	10:00	8:00	34	61	35	43	32	17	27.3	18.0	18	35

Age	Trunk Lift inches		Push-up # completed		Modified Pull-up # completed		Pull-up # completed		Flex Arm Hang seconds		Back Saver Sit & Reach** inches	Shoulder Stretch
5	6	12	3	8	2	7	1	2	2	8	9	Passing=
6	6	12	3	8	2	7	1	2	2	8	9	Touching
7	6	12	4	10	3	9	1	2	3	8	9	the
8	6	12	5	13	4	11	1	2	3	10	9	finger-
9	6	12	6	15	4	11	1	2	4	10	9	tips
10	9	12	7	15	4	13	1	2	4	10	9	together
11	9	12	7	15	4	13	1	2	6	12	10	behind
12	9	12	7	15	4	13	1	2	7	12	10	the back
13	9	12	7	15	4	13	1	2	8	12	10
14	9	12	7	15	4	13	1	2	8	12	10
15	9	12	7	15	4	13	1	2	8	12	12
16	9	12	7	15	4	13	1	2	8	12	12
17	9	12	7	15	4	13	1	2	8	12	12
17+	9	12	7	15	4	13	1	2	8	12	12

* Number on left is lower end of HFZ; number on right is upper end of HFZ.
** Test scored Pass/Fail; must reach this distance to pass.

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