H
humint
Guest
Ok, here‘s the skinny on the fitness test. As we all know, you need to do 19 push-ups, 19 sit-ups (in a minute) and complete a grip-test and cardio step-test.
For the push-ups and sit-ups, 19 is the minimum. From my experience, they would like to see you do close to 30. The instructors are strict. I did about 35 but only 23 counted. Its annoying, but that‘s the way they do things. Make sure you practice going down as far as you can so that your nose is about 2" from the floor. Someone suggested doing push-ups over a small set of books -- I think this is a great idea.
Sit-ups are the old fashioned hands behind your head and touch your knees thing.
The grip-test is easy. You hold a small hand-squeeze unit, hold it at shoulder height, drop it down to your side and squeeze while you are doing this. You do this twice on each hand, your best two scores are added. To improve squeeze strength, may be try chin-ups and curls, etc.
The step-test is easy, bascially measuring heart rate and stress level and recovery time. You step up a small set of stairs to a beat, nothing too hard. Depending on your age, you will start at phase 4 or 5. You will be testing up to either stage 6 or 7, depending on your fitness level.
To get into shape, I suggest doing some jogging and even walking up steps in a building. If you don‘t have access to a large set of steps, try doing walks and sprints up a hill. Definitely gradually increase the impact/difficulty level of your workouts. The step-test is done in 3 minute increments, so try to mimic that as best as possible.
For the push-ups and sit-ups, 19 is the minimum. From my experience, they would like to see you do close to 30. The instructors are strict. I did about 35 but only 23 counted. Its annoying, but that‘s the way they do things. Make sure you practice going down as far as you can so that your nose is about 2" from the floor. Someone suggested doing push-ups over a small set of books -- I think this is a great idea.
Sit-ups are the old fashioned hands behind your head and touch your knees thing.
The grip-test is easy. You hold a small hand-squeeze unit, hold it at shoulder height, drop it down to your side and squeeze while you are doing this. You do this twice on each hand, your best two scores are added. To improve squeeze strength, may be try chin-ups and curls, etc.
The step-test is easy, bascially measuring heart rate and stress level and recovery time. You step up a small set of stairs to a beat, nothing too hard. Depending on your age, you will start at phase 4 or 5. You will be testing up to either stage 6 or 7, depending on your fitness level.
To get into shape, I suggest doing some jogging and even walking up steps in a building. If you don‘t have access to a large set of steps, try doing walks and sprints up a hill. Definitely gradually increase the impact/difficulty level of your workouts. The step-test is done in 3 minute increments, so try to mimic that as best as possible.