Press-Ups
The body is to be forward over the shoulders, making sure the hands
are placed shoulder width apart. Bend the arms to a 90 degree angle,
keeping the body straight (females to keep knees on the ground at
all times), and then extend the arms back to the support position.
The satisfactory grade for men in this exercise is 23-26 repetitions.
The satisfactory grade for women in this exercise is 17-19 repetitions.
Sit-Ups
Lie flat on your back with your knees slightly bent; your feet should
be flat on the floor and the hands are to touch your temples. Lift
the torso until the elbows touch the knees, head should be upright
looking directly ahead. Lie back to the original position ensuring
that both shoulders touch the floor; repeat the exercise.
The satisfactory grade for men in this exercise is 39-53 repetitions.
The satisfactory grade for women in this exercise is 29-43 repetitions.
Squat Thrusts
Start in the squat position with the hands on the floor shoulder width
apart. Shoot the legs back together until fully extended, keeping
the body straight then return the legs to the squat position.
The satisfactory grade for men in this exercise is 25-50 repetitions.
The satisfactory grade for women in this exercise is 29-43 repetitions.
Sprint
Sprint out to a point 60 yards away and return to the start, repeat
this once more and then finally sprint from the start out to the 60
yards point, making a total of 300 yards non-stop.
The satisfactory grade for men in this exercise is 53-59 seconds.
The satisfactory grade for women in this exercise is 66-72 seconds.
Warm Up.
Warm up for a minimum of ten minutes by
stretching the major muscle groups (legs, chest, back and arms).
If in doubt consult a qualified instructor at your local sports centre.
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