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Sit-Ups

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Posted about 6 years ago

 

I am having a hard getting the required number of sit-ups needed. Does anyone have any pointers to get more?

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Rate This | Posted about 6 years ago

 

do an exercise called flutter kicks. you lay down on your back put your hands flat in the small of your back and stretch your legs out straight about 10 inches off the ground,and lift your left leg up and right leg down and then alternate.  count military style do 20 reps in sets of three each day along with the amount of sit ups you do daily. alot of people tend to think a situp is all in your abs but in fact alot of a situp has to do with your upper leg muscles. also keep your upper body in a perma crunch while doing the exercise. if alls you do is situps that is ok maybe you have to do a couple hundred situps a day to start to see major improvment. just remember your ab muscles can take alot so just because they hurt like hell doesnt mean 40 more situps with kill you. i prefer to do about 120 situps each workout thats 40 situps 3 times or sometimes ill do 30 situps 4 times it all depends on how hard your work your abs each day.


if your just starting out take it easy and try the flutter kicks 20 reps 3 times, and do 20 situps 3 times. meaning if you count military style that would be a total of ten each set. but we all know a military count is actually 2 non military count lol. i myself have not been to the gym in a while because of personal reasons but when i go back abs are the first thing i will hit. if you do these few exercises each day, in no time you will see a big improvement in the amount of raw situps you can do. oh yeah also remember when your doing normal situps and you are tired to were you cant seem to finish your set try extending your legs out a little bit and the situp will seem easier.

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Rate This | Posted about 6 years ago

 

WJ is very right, flutter kicks are amazing for improving your situps scores and I have seen it enough times that situps are the killer when it comes to qualifications. When I went to get my place at the academy, I was #10 on the waiting list! But, by the time we were done with the PT test, I had a spot! Situps knocked out seven and the run knocked out three.


Flutter kicks are great, legs lifts work well too. Same deal, lay down on your back, put your hands between your butt and the small of your back, palms down. Raise your feet six inches from the ground, then lift them to a full 90 degrees and back down again. Military count, push yourself, try 25-30.


If you don't have a buddy to help you out with situps, try crunches. Crunches are like mini situps. Lay on your back, bring your knees into you like your going to do situps and cross your legs like a dead bug. Fold your arms across your chest or belly or lace your fingers behind your head, I don't car. Do a half situp up and clench your stomach muscles, you should feel it, then on your way back down, go slowly. You can get as much or more of a workout doing situps and crunches when you are coming back down from the up position.

Knight_max50

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Rate This | Posted about 6 years ago

 

Order Power 90. It has a really good Ab workout that will help you start out with sit-ups.

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Rate This | Posted about 6 years ago

 

Try a Pilates core training program.  Strenthens you lower back, abs and makes for a great cardio daily routine.  Flutter kicks are a part of it along with flutter kick crunches. 

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Rate This | Posted about 6 years ago

 

My agility assessment is in three weeks. For the past three weeks all I've been doing is crunches, planks, etc.....I started out doing 20 sit ups and I'm STILL! at 20. I need 24. WTF! I can't get there and I'm crunching my brains out over here. When I get half way through the timed situps my back is aching.


I can tell you this. Just after I lift my shoulder blades off of the floor (about mid back) my lower back takes over and lifts me the rest of the way. I know this has got to be wrong but I can't seem to roll through the spine to eliminate the back. People keep saying "do more crunches!" Uhhh guys.....it's obviously NOT working.


Any other suggestions???


I'm still working on my bench press (almost there).....Still can't do a pushup either. Thank god it's not part of the assessment. I seem to be getting more out of the gym equipment than I have been trying to do pushups.


My run is 1.5 in 12mins and the stretch and reach is off the charts.


I'm a little over 100lbs, 5'2" and age 39. Most people think I can knock out this test no problem by looking at me but I can't get past the 20!

0930121924_max50

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Rate This | Posted about 6 years ago

 

How many do you have to do?


I love each day like its my last! Why do we are have to be so serious?

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Rate This | Posted about 6 years ago

 

I stated that I have to do 24....so I need to get 4 more in...but my point is that I've been doing so many crunches that I should have atleast be very close....If I did 20 three weeks ago and I'm still at 20 there seems to be something not right.....It makes noooooo sense to me.


I can do so many crunches it's nuts. I can do them non stop through a whole set of commercials. I can do the bicycle crunches the same way too. It doesn't seem to matter how much that I do it is not helping me with the actual sit up test.


 

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Rate This | Posted about 6 years ago

 

Do the whole sit ups!


I love each day like its my last! Why do we are have to be so serious?

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Rate This | Posted about 6 years ago

 

Dude???? What part of my post did you not get?  How on earth did you pass the written?

0930121924_max50

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Rate This | Posted about 6 years ago

 

Your back should never be a part of a sit up. If you are feeling your back pulling you, then you are doing something wrong, and can hurt you back. Most of the times, you should feel it in the ABS, and some in the upper front legs. Are you doing the sit ups with you knees up, or legs flat?


I love each day like its my last! Why do we are have to be so serious?

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Rate This | Posted about 6 years ago

 

Define a sit up according to the Police Officer Standards and Training Council. Is it this?


The purpose of this test is to evaluate trunk strength. Attain a position lying on your back with the knees flexed at a 45 to 60 degree angle, feet together and approximately 18” from the buttocks. Fingers behind your ears. The feet will be held in place during the test. On the command “GO” tuck the chin towards the chest, curl torso forward until the elbows touch the thighs.

Ert_patch_max50

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Rate This | Posted about 6 years ago

 

Use a deck of cards, deal yourself 26 cards. flip the first card and do the number of sit ups for the number on the card. Wait a maximum of 30 seconds after completing the set and flip the next card. Do this for all 26 cards. If you fail on a set, roll over onto your belly and do push ups for the number on the card. Wait 3 minutes after completing the push ups, and continue with the next card doing sit ups. Do this entire cycle until all 26 cards have been flipped. Do this twice a week until you can do all 26 cards without stopping. The cards are worth face value 2-10. Jacks are 11, Queens 12, Kings 15, and Aces are 20.


"To secure ourselves against defeat lies in our own hands, but the opportunity of defeating the enemy is provided by the enemy himself."
-Sun Tzu-

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Rate This | Posted about 6 years ago

 

Isn't reading comprehension part of the written exam?????? If it is then READ MY ORIGINAL POST OVER AGAIN.

Cj1643e_max50

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Rate This | Posted about 6 years ago

 

deputyboy says ...



Order Power 90. It has a really good Ab workout that will help you start out with sit-ups.



I'm currently on the original Power 90 program, now up to Ab ripper 200, 20 sets of 10 different types of crunches.


Serve the public trust.

Protect the innocent.

Uphold the law.

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Rate This | Posted about 6 years ago

 

OK, on you post, you said you felt you back starting to kick in and do some of the work. Try your best to keep your back as flat as possible while doing the sit up. Most people feel the Hip-Flexor getting tired, not the back. Try breaking down the sit-up in to sets. Try 5 sets, with 10 reps. This can build the core just as fast. Make sure you feel it in you ABS the whole time.


I love each day like its my last! Why do we are have to be so serious?

Tieton_max50

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Rate This | Posted about 6 years ago

 

This part of the PAT is designed to test trunk strenght, if you are doing the sit-ups and crunches, the problem may lie in your lower back, add a lower back excercise to your routine, I doubled the amount of sit ups I could do in 3 months by adding reverse crunches and supermans to my ab routine, and loose the crunches between now and the test, sit ups only, a academy instuctor told me that they see a lot of peope fail the sit up portion of the test because crunches are a the fad everyone is doing in the gym and think that alone will help with the sit up portion, instead of just doing sit ups.


Hope that helps. Good luck


 


eyerishangel says ...


 



My agility assessment is in three weeks. For the past three weeks all I've been doing is crunches, planks, etc.....I started out doing 20 sit ups and I'm STILL! at 20. I need 24. WTF! I can't get there and I'm crunching my brains out over here. When I get half way through the timed situps my back is aching.


I can tell you this. Just after I lift my shoulder blades off of the floor (about mid back) my lower back takes over and lifts me the rest of the way. I know this has got to be wrong but I can't seem to roll through the spine to eliminate the back. People keep saying "do more crunches!" Uhhh guys.....it's obviously NOT working.


Any other suggestions???


I'm still working on my bench press (almost there).....Still can't do a pushup either. Thank god it's not part of the assessment. I seem to be getting more out of the gym equipment than I have been trying to do pushups.


My run is 1.5 in 12mins and the stretch and reach is off the charts.


I'm a little over 100lbs, 5'2" and age 39. Most people think I can knock out this test no problem by looking at me but I can't get past the 20!


Ert_patch_max50

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Rate This | Posted about 6 years ago

 

eyerishangel says ...



Isn't reading comprehension part of the written exam?????? If it is then READ MY ORIGINAL POST OVER AGAIN.


 


I was not answering a post by eyerishangel, I was answering a post by kvnbuckeroo. My reading comprehension is just fine, as is my ability to perform my PT Test. I suggest if you want to add for more reps to your sit-ups you follow some of the advice that is posted for kvbuckeroo.



"To secure ourselves against defeat lies in our own hands, but the opportunity of defeating the enemy is provided by the enemy himself."
-Sun Tzu-

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Rate This | Posted about 6 years ago

 

You weren't specific.


rolbsned65 says ...



eyerishangel says ...



Isn't reading comprehension part of the written exam?????? If it is then READ MY ORIGINAL POST OVER AGAIN.


 


I was not answering a post by eyerishangel, I was answering a post by kvnbuckeroo. My reading comprehension is just fine, as is my ability to perform my PT Test. I suggest if you want to add for more reps to your sit-ups you follow some of the advice that is posted for kvbuckeroo.



L_29b988e4840c1eae963c96852266a013_max50

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Rate This | Posted about 6 years ago

 

Ok here is the deal crunches are for shaping your abs not making them stronger. The reason why your back hurts is because you have done so many crunches that you havent worked your lower back enough. Now if anything, doing as many standard situps as you can everytime you do situps will help you improve. In your case i think that is the only thing you can do. Forget the crunches and planks and just do situps. Get your mind to overcome the pain in your body and you will be just fine.


Now on another note maybe you have back problems and it is something you need to see a doctor about. I guess that would be worst case scenario. 

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Rate This | Posted about 6 years ago

 

I don't have back problems and I gave strengthening my back thought and I am doing that. You just hear so many people saying that situps are a back killer. So either they aren't doing them right or they are right. I'm thinking that we aren't doing them right. I want to overcome that.


A friend of mine who is a PT suggested that I take a resistance band tied to a door handle and use it to help me step through each vertibrae of the situp. In other words, don't depend on the band but use it if needed to slowly get me through the situp both up and down. I do not hold the band out in front of me. I'm actually holding it over my head and I use the one with the least resistance. There is very little help I'm getting but it's enough to get me in the correct position without straining.


I can honestly say that I did that three days ago and I'm still feeling like I worked out my abs whereas the crunches did not do this for me. I just wasn't feeling the workout with the crunches anymore and it wasn't increasing my situps. As opposed to last time, using the resistance band this time didn't leave my back sore nor was it tight the days following the workout. This is what I was looking for.


I do plan on doing this exercise more often along with leg lifts and the like. Doing this should increase the number to where I need it to be. I'm actually hoping to exceed my number. I "should" be able to do this with no problem. I make a living teaching dance and I'm the type that is very hands on and actively demonstrate proper technique in classes. We just never do situps is all. I have now incorporated that into the classes and the kids hate me for it.

Hfo2_email_max50

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Rate This | Posted over 5 years ago

 

You have to care for your lower back as well, my tip, use the Roman Chair at the gym for your lower back and your obliques as well.  Do supermans and planks too, this really helped me after a back injury to keep my situps within standards and my back strong.

Thumbnailca6a2828_max50

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Rate This | Posted over 5 years ago

 

So how did u do?


I brought an extra can of whoop ass just in case!

Jpd_new_max50

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Rate This | Posted over 5 years ago

 

miarylan2k says ...



So how did u do?



Probably didn't make it.  It's been 7 months since the last post.


"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf."
George Orwell

“The supreme art of war is to subdue the enemy without fighting.”
― Sun Tzu

PL Mentoring Team Member

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Rate This | Posted over 5 years ago

 

PETE114 says ...



miarylan2k says ...



So how did u do?



Probably didn't make it.  It's been 7 months since the last post.



Didn't think that was a cause for giving up! But ur proly right!


I brought an extra can of whoop ass just in case!

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Rate This | Posted over 5 years ago

 

LOL....I actually did make it. I ran a 9.3 minute mile and did 24 situps in 30 seconds. I passed with flying colors. I just got the conditional offer. Thank you to those that offered positive advice. I don't plan on failing anything.

Jpd_new_max50

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Rate This | Posted over 5 years ago

 

EXCELLENT!  Great job!  You'll find out all that suffering was well worth it.


Congrats and stay safe.


"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf."
George Orwell

“The supreme art of war is to subdue the enemy without fighting.”
― Sun Tzu

PL Mentoring Team Member

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Rate This | Posted over 5 years ago

 

Good job and good luck!


I brought an extra can of whoop ass just in case!