Medical-Fitness Technician
Certification Course
Part C: Assessing Medical-Fitness (LM:25-34)
Learning Module 33-B:
Arm Muscle Fitness - Flexors
Study the Learning Module and take the Quiz.
Learning Objective:
  • Properly conduct the Inverted Row Test
  • Calculate the Arm Flexor Fitness Score
  • Calculate the combined Arm Muscle Fitness Score
The Arm Muscle Fitness Test is a 2-part test using a 1-minute Push-Up Test for the arm extensors and a 1-minute Inverted Row Test for the arm flexors. The two test scores are combined into a single averaged Arm Muscle Fitness Score. Only the combined Arm Muscle Fitness Score is used in the formula to calculate the participant's Total Fitness Score (aka: Med-Fit Score).
The Inverted Row Test

The Inverted Row Test for Arm Flexor Fitness is a 1-minute AMRAP (as many reps as possible) during which your client tries to perform as many inverted rows as possible (to the best of their ability) until the time runs out.

The inverted row exercise mainly targets the Latissimus Dorsi and Biceps Brachii muscles.
Know how to do an Inverted Row.
​(Click the photo to watch the video on Youtube.)
​Inverted Row Instructions:
  • Set rings or bar around waist level
  • Grip rings or bar shoulder width apart
  • Start with arms extended and vertical
  • Position feet flat on floor, bend knees at 90 degrees to suspend the body in a horizontal position (not demonstrated)
  • The rings or bar should be directly above the upper chest
  • Pull the body up until the rings touch the sides of chest or the bar touches the chest
  • Pivot at the knees
  • Body remains straight and rigid - no sagging at the waist
  • Extend the arms to lower the body in a controlled manner
  • Return to the starting down position
  • Complete at full arm extension

Test Instructions:
  • Make sure the participant has a floor mat and plenty of space.
  • Demonstrate how to perform an inverted row by doing several reps, but pausing to explain the body movement.
  • Have the participant perform an inverted row to the best of his/her ability.
  • The participant should raise his/her upper body while pivoting at the knees and not sagging at the waist.
  • Explain that they should try to touch their chest to the bar, or get as close as possible.
  • Explain that if they do not touch the bar, or if they do not lower their body all the way back down, that they should continue with the next rep.
  • Explain that they can stop and rest if needed, but if they do, the clock keeps running.
  • Let the participant practice a few inverted rows as a warm-up.
  • Explain that you will start the clock when he/she is ready to start the test.

Test Protocol:
  • Stand or sit several feet away from the participant so that you can observe the complete inverted row movement.
  • Confirm that the participant understands the inverted row movement and the test procedure.
  • After the participant has warmed up, ask him/her to indicate when he/she is ready to begin.
  • Start a hand-held 1-minute timer when the participant begins doing his/her first row.
  • Count out loud each completed (>30 degrees) row at the top of their pull (arms flexed).
  • Observe the participant at all times and check their body movements.
  • Especially note how close their chest gets to the bar and how extended the arms get at the end.
  • Also note how straight the body remains throughout the movement of the row.
  • Do not inform the participant how much time is remaining on the clock.
  • At the end of the last row at the 1-minute mark, say out loud: "Stop."
  • Record the total number of completed rows during the 1-minute test.
  • Grade by degree of elbow flexion: 90+ = A (chest touches the bar/rings), 75-90 = B, 45-75 = C,30-45 = D, < 30 = No Rep.

Scoring the Test Result:
  • Divide the total number of Rows by 40 and then multiply that number by 100.
  • Round off to the first decimal point.
  • Example: Total Reps = 27 inverted rows.   (27 / 40) x 100 = 67.5 (Raw Rep Score)
  • Grade the participant's ability to perform the standard inverted row:
  • --  A = Consistently raised their straight body and touched their chest to the bar.
  • --  B = More consistently only raised their almost straight body to almost touch their chest to the bar (75-90).
  • --  C = More consistently only raised their body with significant sagging at the waist to get their chest half way or more to the bar (45-75).
  • --  D = More consistently only raised their body with significant sagging at the waist to get their chest less than half way to the bar (30-45).
  • Adjust the participant's Raw Rep Score by their Grade to get their Arm Flexor Fitness Score:
  • -- A: Raw Rep Score = Arm Flexor Fitness Score (no deduction)
  • -- B: Raw Rep Score - 10% = Arm Flexor Fitness Score (x0.90)
  • -- C: Raw Rep Score - 25% = Arm Flexor Fitness Score (x0.75
  • -- D: Raw Rep Score - 50% = Arm Flexor Fitness Score (x0.50)
  • Example: 67.5 Raw Rep Score with a C Grade = 67.5 x 0.75  = 50.6 Arm Flexor Score

Arm Flexor Fitness Score Interpretation:​
  • An Arm Flexor Fitness Score of 100 (or more) indicates Very High Fitness in relation to the health benefit.
  • Scores above 100 are admirable, but they do not necessarily confer an added health or longevity benefit.
  • Since the fitness test is sub-maximal, scores above 120 are not necessarily comparable.
  • An Arm Flexor Fitness Score below 100 indicates "room for improvement," depending on the age of the participant.
Note:  An “average” fitness level among an unfit and unhealthy population that is at increased risk for sedentary-related chronic disease resulting in premature disability and death is not satisfactory. A score of 100+ is an appropriate goal for most otherwise healthy individuals.
Calculating the combined Arm Fitness Score
Add the Arm Extensor Score and the Arm Flexor Score. Then divide it by 2 and round-off to the first decimal point.
Example:  (28.4 + 50.6) / 2 = 39.5