Sit-Ups

The candidate will start in the supine position with knees bent, heels flat on the floor, fingers interlaced and placed behind the head. The candidate's feet will be held down at the ankle. The candidate will raise their upper body, touching the elbows to the knees and return down until the shoulder blades touch the floor. The candidate must perform at least the minimum required number of correct sit-ups in one minute.

The sit-up measures the muscular endurance of the abdominal muscles. Lie on your back, with your knees bent at a 90-degree angle, and your heels on the mat. Your feet may be together or apart, but the heels must stay in contact with the mat. Another person may hold them for you by kneeling on them and/or holding them with their hands. Your fingers must stay interlocked behind your head throughout the event. The command to begin is, “On your mark, get set, GO.” On “GO” begin by lifting your upper body by bending at the waist. Touch your elbows to your knees and return to the starting down position. The repetition is not counted until you return to the starting down position. Do not arch your back or lift your hips from the mat. You must keep your fingers interlocked behind your head, touch your elbows to your knees, and touch your shoulders to the mat. If you do not follow these instructions, you will receive one warning. After this warning, only correct repetitions will be counted. You will have one minute to do as many correct sit-ups as possible. I will signal at 30, 15, and count down the last 10 seconds. Your score is the number of correct sit-ups. Watch this demonstration…are there any questions?

Before doing any exercises or stretching, it is important to elevate your body temperature to avoid injury. Warm-up by walking and/or jogging slowly. Perform a warm-up set(s) of the exercise you are about to do by completing a few repetitions and then resting for a short period.

Stretching Basics

If you have had any recent surgery, muscle or joint problems, consult your personal health care professional before starting a stretching or exercise program.

• Only hold stretch tensions that feel good to you.
• The key to stretching is to be relaxed while you concentrate on the area being stretched.
• Your breathing should be slow, deep and rhythmical.
• Don't worry about how far you can stretch.
• Be consistent.
• Regular stretching will promote greater flexibility and improved performance.

Easy Stretch

The easy stretch reduces tightness and prepares muscle tissues for the developmental stretch.

• The easy stretch should be done slowly without bouncing.
• Never stretch to the point of pain or discomfort.
• Hold an easy stretch for five to 10 seconds.
• As you hold this stretch the feeling of tension should diminish. If it doesn't, ease off slightly to more comfortable stretch.

Developmental Stretch

The developmental stretch is performed after holding the easy stretch and moving a fraction of an inch further into the stretch or until you feel mild tension again. The developmental stretch reduces tension and over time will safely increase flexibility.

• The developmental stretch should be held for five to 20 seconds.
• The feeling of stretch tension should slightly diminish or stay the same.
• If the tension increases or becomes painful, you are overstretching. Ease off slightly to a comfortable stretch.

Goal: To Sustain Activity

If you are not already following a rigorous physical fitness program, you should check with your doctor before you begin training.

You will need to bring a signed Medical Certification After Examination Form to processing.