PE 12 Physical Fitness 1 PUSHUPS The pushup is the most commonly used exercise

Pe 12 physical fitness 1 pushups the pushup is the

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P.E 12 Physical Fitness 1. PUSHUPS The pushup is the most commonly used exercise in military, law enforcement, and fire fighter training programs. Learning how to ace a fitness test is required for most groups, but, being able to do sets of countless pushups is usually required in most indoctrination training programs Elbows bend 90 degrees in the down position but should be at about 45 degree angles between the torso and shoulder Touch your chest to someone's fist on the ground to keep an accurate count of full pushups. Up and Down movement o Sprint movement – gravity aided o Exert on the up, relax on down Rest in up position Keep your back straight and head up 2. SIT-UPS There are a few groups who use regular sit-ups as a testing exercise. The difference between this exercise and the crunch is the hands are interlocked behind the head and you have to lift your entire back off the floor. This requires some lower back strength as well as hip flexor and psoas strength and flexibility. For some ideas to stretch and build lower back balance to support this exercise, check out the Lower Back Plan. 1 - 2 minutes tests Used by Army, FBI, and other law enforcement agencies Hands behind head and fingers interlocked Touch elbows to knees and shoulders to floor Exert on up, relax on down (use gravity) Rest in up position 3. CRUNCHES
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Used by USN, USMC, USCG, AF, Police, Fire, and others Pacing Exercise, 30 intervals 1 - 2 minutes tests Arms and hands crossed over chest Elbows touch thighs or knees and shoulders to floor Exert on up, relax on down (use gravity) Rest in up position 4. PULL-UPS/ CHIN-UPS Advanced Upper-body exercise Requires strength and practice Used by all Special Ops, USMC, and others No time limit Exert on up, no kipping. Look up and arch upper back Chin over bar and arms straight 5. RUNNING 1 mile run – USMC Initial Strength Test, Service Academy 1.5 mile run – USN, USCG, AF, Police PFT 2 mile run – US Army PFT 3 mile run – USMC PFT 4 mile run – Navy SEAL (weekly) 5 mile run – Ranger School Day 1 Pace, breathing, arm swing, stride Injury prevention and proper stretches The Fairly Common Section includes speed and agility tests, swimming, obstacle courses, and ruck marches. 6. RUNNING SPEED AND AGILITY TESTS Shuttle runs: FBI, DEA, USNA, Police 1. 300yd shuttle run (6 x 50yd) 2. 120yd shuttle run (4 x 30yd) 3. 120ft shuttle run (4 x 30ft) IL Agility Test Beep Test (shuttle run with increasing speed over time) 300m sprint: FBI and Coopers Institute 400m - 800m sprint with gear: SWAT Build VO2 max with intervals, speed work, leg stamina through calisthenics, weights, and plyometrics
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7. SWIMMING TESTS Combat Swimmer Strokes (CSS) / Freestyle: Special Ops 1. 500yd: Navy SEAL / AF PJ / CCT PAST Full Gear swims – RECON / Ranger / SEAL 12 minute swim – USCG Underwater swims – USN / USCG / AFPJ Alternative to running for sailors in Navy
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