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.

Starting Position (Down)

Proper form for sit up in down position

Up Position

Sit up up position

Fitness Norms

Minimum Physical Fitness Norms (in one minute)
50th Percentile Age 20-29 Age 30-39
Males 40 36
Females 35 27
70th Percentile Age 20-29 Age 30-39
Males 45 41
Females 41 32

Stretching Basics

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

Week # Exercise Duration Recovery Volume Frequency
1 & 2 Sit-Up / No Feet Support 30 Seconds 2 Minutes 4 Sets 1 x Week
3 & 4 Sit-Up / No Feet Support 40 Seconds 2 Minutes 4 Sets 1 x Week
5 & 6 Sit-Up / No Feet Support 50 Seconds 2 Minutes 4 Sets 1x Week
7 & 8 Sit-Up / No Feet Support 60 Seconds 2 Minutes 4 Sets 1 x Week
9 Recover        
10 Test        



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.