![]() The heel is the only part of your foot that must stay in contact with the ground. No other method of bracing or holding the feet is authorized. Another person will hold your ankles with the hands only. Your feet may be together or up to 12 inches apart. On the command “get set,” assume the starting position by lying on your back with your knees bent at a 45- degree angle. “The sit-up event measures the endurance of the abdominal and hip-flexor muscles. Learn more about Male Pushup Standards and Female Pushup Standards You will have two minutes in which to do as many push-ups as you can.” You may reposition your hands and/or feet during the event as long as they remain in contact with the ground at all times. If you rest on the ground or raise either hand or foot from the ground, your performance will be terminated. You must return to, and pause in, the correct starting position before continuing. If this occurs, your performance will be terminated. When flexing your back, you may bend your knees, but not to such an extent that you are supporting most of your body weight with your legs. ![]() ![]() That is, you may sag in the middle or flex your back. An altered, front-leaning rest position is the only authorized rest position. The test will continue, and any incorrectly performed push-ups will not be counted. After the first 10 push-ups have been performed and counted, however, no restarts are allowed. You will then be sent to the end of the line to be retested. If you fail to perform the first ten push-ups correctly, the scorer will tell you to go to your knees and will explain to you what your mistakes are. If you fail to keep your body generally straight, to lower your whole body until your upper arms are at least parallel to the ground, or to extend your arms completely, that repetition will not count, and the scorer will repeat the number of the last correctly performed repetition. At the end of each repetition, the scorer will state the number of repetitions you have completed correctly. Your body must remain rigid in a generally straight line and move as a unit while performing each repetition. Then, return to the starting position by raising your entire body until your arms are fully extended. On the command “go,” begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are at least parallel to the ground. When viewed from the side, your body should form a generally straight line from your shoulders to your ankles. On the command “get set,” assume the front-leaning rest position by placing your hands where they are comfortable for you. “The push-up event measures the endurance of the chest, shoulder, and triceps muscles.
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