(a) THE PUSH-UP
Start Position
- Hands: shoulder width apart
- Feet: up to 12 inches apart
- Body: straight
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One Repetition
- Bend elbows until arms are parallel to the ground
- Return to start position
Measures Endurance of
- chest
- shoulder
- triceps
(b) THE SIT-UP
Start Position
- Feet: heals on ground, 12 inches apart
- Legs: knees bent at 90-degree angle
- Hands: fingers interlocked behind head, backs of hands on ground
One Repetition
- Raise upper body to vertical position
- Lower body until bottom of shoulder blades touch the ground
Measures Strength +
Endurance of
- Abdominal
- Hip flexor
(c) THE PULL-UP
Start Position
Hanging with elbows locked
Palms facing forward
One Repetition
- Bend elbows until chin is above bar
- Lower body until elbows are locked
Measures Strength
- Biceps
- Triceps
- Laterals
(d) THE RUN
- Tests your ability to complete two miles in the shortest time possible
- Distance: 8 laps
- Measures
- Aerobic capacity
- leg muscle endurance
