Sits-ups

[BOPer_hopeful]

Hey guys, getting ready to test for a highway patrol in a neighboring state and I just had a question regarding the sit-ups.

Will they have someone or something hold your feet while you do them? When I have someone hold my feet I can get 28-30 but without someone holding my feet I am in the 1-3 range

I checked their web-site and they didn't say anything about someone holding your feet. Just flat on the floor, legs at 90 and your elbows must touch your knees.

Just because I wanted to post this, I did a practice test to see how I am doing (the test is in 2 months)

1.5 mile: I did 12:45 need under 13:25
sit-ups: I did 28 need 33 in 1 min
push-ups: I did 41 need 37 in 1 min
sit & reach, didnt do it but I need better than 15.75 inches (I have no idea how they measure it so I couldn't practice it)

So for just starting out and with 2 months left to go until the test I think I am in pretty good shape what does everyone else think?

Anyways my question is about the sit-ups and it has me worried.

Thanks

[Taxx]

Sounds like you are on track. You will have some one hold your feet. There is no sprint/run? I usually can do 10 more situps after sprinting/running, must be an adrenaline thing. Here is the standards in my State. Also, at the bottom there is a thing that tells you how to work on upping your stamina. Personally, I found doing leg lifts while touching your straight legs from the horizontal position (V bends) got me through it, but we had to do 38.

http://www.publicsafetytesting.com/infodoc.cfm?id=9

[1depd]

http://www.topendsports.com/testing/tests/sit&reach.htm

Here's a link with the general idea for the sit and reach. I've also seen it where the soles of your feet were the 15 inch mark. If I did the conversion correctly is probably the method your agency will do.

[BOPer_hopeful]

Thanks guys I appreciate it. Not as worried now that I know someone will be holding my feet. I think I can find a way to get 5 more sit-ups in 2 months.

There is no sprint/run?

No sprint just the 1.5 mi but it is the last thing they have you do.

Thanks again

[Drummadude]

A while ago I looked at the Indiana Law Enforcement Academy website; the vertical jump there is shown on this page: http://www.in.gov/ilea/fitness/fitjump.htm

They also have training plans and other things. But, ILEA seems a bit easier than other academies; the pushups are not timed. As long as you get 25 pushups in any amount of time, correctly, you pass that part.

[Mike1986]

Sit ups are like any other form of calisthenics- you just have to keep doing them and try to keep your bodyweight and measurements down.

Contrary to much popular belief- sit ups are not an ab-specific exercise; they instead work the Iliopsos (hip flexor) muscles that run just above the pelvis and just below the abdominals; which is why sit ups are so much tougher than something like crunches because it is a rarely worked muscle.

Strengthening your core muscles by doing lots of compound movements can help; but don't become too hung up on doing isolated stomach exercises because it's a different muscle group. Keep your overall weight down and your waistline as trim as possible and just keep on doing sit-ups.