Evaluative Case Study of Using a Training Protocol for Chin-Up Performance.

Topics: Muscle, Weight training, Physical exercise Pages: 9 (2782 words) Published: January 13, 2013
Final Year Project
|Name: |Khairunnisa Binte Kamis | |Student ID: |83917 | |School: |SHL | |Diploma: |Sports & Exercise Sciences | |Advisor: |Mr Khai Munn |

Evaluative case study of using a training protocol for chin-up performance.

Table of Content


Introduction ---------------------------------------------------------------------------------------- 4 • Body adaptation to physical fitness
• Activating some of the chin-up muscles
• Assessed chin-up trainings

Methodology -------------------------------------------------------------------------------------- 10 • Experimental approach
• Participants
• Physiological assessments and procedures.
• Training protocol
• Statistical analyses

Results -------------------------------------------------------------------------------------------- 14 • Data (means, standard deviations and Ttest)

Discussion ----------------------------------------------------------------------------------------- 19

Conclusion ----------------------------------------------------------------------------------------- 21

References ----------------------------------------------------------------------------------------- 22

Appendix ------------------------------------------------------------------------------------------- 24


National Service (NS) is a crucial part of every Singaporean male’s life. This report will enable one to understand the importance of chin-up; one of the fitness station. As proven chin-up is the physical activity that ensures activation of groups of significant muscles and can assure high fitness level. This project is a guide especially for those NS-men who wants to pass their NAPFA test and give the intense 2 months of Individual Physical Proficiency Test (IPPT) a miss. This resistance training intervention provides significant difference in improvement of muscle mass (0.001), biceps girth (0.041) and grip strength (0.034). Furthermore, with results in improvement of grip strength and chin-up performance (average of +3.93 and +4.75 respectively), helping the participants to move from Fail to Bronze and from Bronze to Silver and Gold.


Clarke, H H defined physical fitness as “the ability to carry out daily task with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies”. Clarke, H H ( 1971) made this statement

NAPFA test is identified by the Singapore Sports Council; hence safety, reliability and representative measures of the different important components of overall fitness have been considered. NAPFA also helps to further promote and assess the health related and performance related fitness among people in Singapore, particularly school children, active or reservist armed forces or police personnel, competitive athletes and physically active members of the public. It has been proposed that the scheme provide bronze, silver and gold awards to those who qualify in the six item fitness battery. The purpose of the evaluative study of chin up performance is to create a training protocol which has to be a workable training regime that provides improvement of from fail to bronze, bronze to silver...
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