NAPFA Test Stations - Do's and Don't's
| Station | Do's | Don't's |
| Sit-ups | 1) Hands to cup ears
2) Back flat on mat 3) Knees bent slightly > 90° 4) 1count when elbows touch knees & back flat on mat after 5) Partner to count out loud | 1) Hands clutching neck or away from ears
2) Elbows not touching knees and back not flat on mat after |
| Sit-and-Reach | 1) Back flat against board (sit straight up) with arms stretched out
2) Legs straight and strapped down | 1) Arms stretch out with back not flat against board or slouching
2) Knees bent NB : No difference with or without shoes |
| Standing Broad Jump | 1) Both feet together behind white line
2) Bend forward swinging arms and rocking motion to gain momentum 3) Jump off and land with both feet together; do not move till reading is taken | 1) Double jump when taking off
2) Step over white line on starting 3) Jump with feet one after the other 4) Land and shift feet 5) Sit on mat after jump – no count |
| 4 x 10 meters Shuttle Run | 1) Start behind white line
2) Place block on marked spot | 1) Throw block on marked spot
2) Step over start line |
| Pull-up | 1) Feet off the support step, body and arms straight (hanging)
2) Palm of hands facing outwards 3) Body is still 4) One count when chin is above the bar & arms are straight after pull up (recovery for next pull) | 1) Pull up while body is swinging
2) Horse-kick to pull up (legs in cycle motion) 3) Palm of hands face inwards 4) Chin touches or is not over the bar – no count 5) Arms slightly bent after pull up – no count (recovery for next pull) |
| Inclined Pull-up | 1) Hand bar to be at least 2inches away from stretched out arms
2) Bar directly above upper chest 3) Arms straight & holding bar; butt off the mat, body straight at < 45° angle – start position 4) Chin to cross the rod; arms are straight after pull up (recovery for next pull) – one count | 1) During 30sec, butt lands on mat - redo
2) Chin does not cross the rod 3) Arms slightly bent after pull up (recovery for next pull) |
| 2.4 km Run/Walk | - | - |
