How to Do a Sit-Up for the Air Force Reserves Air Force Fitness Test

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One element of the Air Force Reserves Air Force fitness test is a sit-up test. Do a sit-up for the Air Force Reserves Air Force fitness test with help from a certified personal trainer in this free video clip.

Part of the Video Series: Weightlifting & Fitness
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Video Transcript

Hi, I'm Tyler Tsujimoto with Tsujimoto Fitness in Midvale, Utah. Right now, I want to talk to you about how to properly do a sit up for the Air Force Reserve physical fitness test. There's a couple things the Air Force needs to make sure that you do properly, in order for them to count your sit ups as an actual sit up. You have to be able to complete 42 sit ups within one minute, at least 42 sit ups. So, I'm going to go through the proper positioning and movement of how to do it. And then, we'll demonstrate it from there. So, you're going to start in a seated position, knees bent, feet flat on the ground. Now, when you do this test for the Air Force, you're actually going to have a partner that holds your feet on the ground, for you. I don't have that luxury today, so I just brought some dumbbells out and set those down. I'm putting my toes underneath the handles of the dumbbells, to help hold my feet down on the ground. Just to mimic having a partner hold him down for you, o.k. From there, your feet need to stay flat the whole time, legs are going to stay bent. Your arm positioning, they do require that your arms are crossed over your chest, and that your hands are on opposite shoulders, o.k. Other than that, the movement, you need to end up in about the position I'm in right now. So, you need to come up pretty much, exactly vertical. It's not a crunch, where some people just lay down and barely bring their head and neck off the ground. But you need to come all the way up to a vertical position for it to count. So, I'm going to show a few sit ups done properly, according to the Air Force Reserve. So, you can get an idea of what they look like, all the way up to the vertical position would count. Hands just stay crossed on opposite shoulders the whole time. And you want to make sure that when you go down, you lay all the way down as well. Head and upper back should touch the ground. And you want to make sure, so that we're using the right muscles, keep the emphasis of the contraction on the abdominal muscles, to make they're doing the work. Couple key points again on this. Make sure that your arms are crossed, hands touching opposite shoulders, that we end up in a vertical position for it to count, you have to do 42 in one minute. And if you don't have somebody to hold your feet down while you're practicing these. Just get a pair of dumbbells, or even stick the front of your feet underneath the bottom of your couch, or something like that, to help hold you in place. This is Tyler Tsujimoto with Tsujimoto Fitness, and this has been how to properly do a sit up for the Air Force Reserves.


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