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Written sit-up instructions
(Instructions taken from Air Force Instruction 36-2905, Pages 60-61)
Sit-up Verbal Instructions. Test Administrator should state:
This is a muscular fitness assessment. Please lie on your back with your heels flat on the floor, knees bent at a 90 degree angle, and your arms crossed in front of the chest such that your hands/fingers remain in contact with your shoulders or chest.
If a toe hold bar is used: Anchor your feet to the ground by hooking your feet/toes under the bar. Your heels may not rise off the ground while you perform the assessment. If a toe hold bar is NOT used: Your feet will be held down with your monitor's hands or knees. Your legs may not be held behind your calves. Let your monitor know if you need your feet held differently prior to beginning the assessment (e.g.,"You're holding my ankles/feet too tight or not enough.").
Your hips must remain on the floor at all times (do not lift your hips off the floor to gain momentum). Your shoulder blades must touch the floor between each repetition. In the up position, you will touch your elbows to your knees or thighs and return down until your shoulder blades touch the floor (your hands must stay in contact with your shoulders/chest at all times). This will count as one sit-up.
Your breathing should be as normal as possible. Make sure you do not hold your breath.
You have 1 minute to perform as many correct sit-ups as possible. Any resting must be done in the UP position. If you rest in the down position with shoulder blades touching the floor or if you hold your knees/legs while resting in the up position, this component of the test will be terminated.
The correct number of sit-ups will be counted out loud. Incorrect sit-ups will not be counted and the number of last correct sit-up will be repeated and you will be told what you're doing wrong until you correct the error. Your score will be the total number of correct sit-ups com-pleted in 1 minute. position. If you rest in the down position with shoulder blades touching the floor or if you hold your knees/legs while resting in the up position, this component of the test will be terminated.