Pull ups
A NAPFA test item of strength and muscular endurance in your upper body done by
A NAPFA test item of strength and muscular endurance in your upper body done by
hanging by your hands from an overhead bar and pulling yourself upwards till your chin reaches the bar.Since the test activity is not likely to last more than 2 minutes the primary systems utilised are the ATP-PC and lactic acid system in the upper body and abdominals.
Therefore you primarily train the upper body and abdominals for this station with strong emphasis on the ATP-PC systems and lactic acid systems. Training the ATP-PC systems which predominate in activities shorter than 15 seconds increases ATP and phosphocreatine (PC) stores within the muscle and the enzyme creatine kinase while lactic acid training improves muscle buffering capacity and increases glycolytic enzymes.
How to train:
1. Inclined pull ups done as much and as fast as possible for 8-10 seconds followed by rest for 1 minute to work ATP-PC system. Pull ups can be assisted at the start if the participant is unable to do pull ups at the start.
2. Lat pull downs using the lat pull down machine in the gym can be used for those who are unable to do pull ups in a programme similar to the ATP-PC inclined pull up workout. The lactic acid system can also be trained by increasing the repitions and reducing the load to enable the participant to lift for about 6x16 repititions.
For abdominal traing see the sit up page.
For abdominal traing see the sit up page.
