JLBC Physical Fitness Preparation Guide


JLBC Physical Fitness Preparation Guide

Maximum Push-Ups:

Purpose:

JLBC Cadets This component measures the muscular endurance of the upper body (anterior deltoid, pectoralis major, and triceps).

Maximum Standard Push-ups: Procedure:

1. Place hands shoulder-width apart, with your fingers pointing forward. Some part of your hands

must lie within a vertical line drawn from the outside edge of your shoulders to the floor.

2. Start from the up position: Start with your arms fully extended, your elbows locked, and hands

and feet only touching the floor. JLBC Cadets, you must always keep your back straight and lower your chest to approximately three inches from the floor. A small rubber ball or sponge (three inches in dimension) can be placed below you on the floor to check for distance. Then, return to the up position with your elbows fully locked. This counts for one repetition.

3. JLBC Cadets Resting is permitted only in the up position. Your back must remain straight while resting is allowed only in the up position. Your back must stay straight while resting.

4. When you elect to stop or cannot continue, the instructor will record your total number of correct push-ups as the score. JLBC Cadets There is no time limit for this exercise.

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