Sit-Ups

The score is the number of bent-leg sit-ups performed in one minute.

• In CT your hands are interlaced behind your head.  Other states require hands to be cupped over your ears or arms crossed over the chest. If you are testing for a state other than CT, notify us at the test so that we will adjust accordingly.
• Your feet will be strapped securely in place. Hips must remain on the ground. No kipping.
• Elbows will touch the top of the knees in the up position and your shoulder blades will touch the mat.

Push-Ups

The score is the number of correct full-body push-ups performed in one minute.

• Your hands will be placed slightly wider than shoulder width apart, with fingers facing forward.
• You will wait on all fours until we give the "Set" command. You will then assume the push-up position.
• Maintain a flat back. Shoulders, back and hips must be aligned for the push up to be counted.
• On "Go" you will lower your chest until it touches the foam ball, then return to the up position, fully extending your elbows.

Plank
(Massachusetts Applicants Only)

The starting position:

• On the command "GET READY"; hands must be on the ground. Hands can either be in fists with the pinky side of the hand touching the ground or lying flat with palms down, no more than shoulder width apart.
• Elbows must be bent and in contact with the ground, shoulders must be directly over the elbows, and forearms flat on the ground. One or both knees resting on the ground before the start of the event.
• On the command "GET SET, GO"; the candidate will lift both knees off the ground and form the body into a straight line from the ankles, through the knees and hips, to the shoulders. The feet may be hip-width apart or together.
• Shaking or trembling due to maximum exertion is permitted as long as the proper plank position is maintained.

A plank will not count if:

• The plank position is not in a straight line from the ankles, through the knees and hips, to the shoulders. Feet, forearms, or hands losing contact with the floor or being interlaced.
• Graders will give one verbal warning to correct form outside of technique previously described. If you cannot fix the incorrect form, the plank event will be terminated.
• If you rest on the ground, your plank event will be terminated.