Begin the test lying with your knees bent at 90° and your hands laced behind your neck. One full repetition includes sitting up at the waist to the point where your elbows can easily travel beyond or make contact with your knees and then returning so that the back of your shoulders touch the floor. Complete the test until you can no longer keep in time to hte bleeps. When finished compare with a standardised table.
Note: You should use an apparatus or have a friend anchor your feet with their hands.
Note (2): Test results may be invalidated if form is altered.
Note (3): You should practice the motion a couple times before completing the test.
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