GuardYourHealth.com

The Ultimate

SIT-UP APFT Improvement Guide:

How to Max Out Your Sit-Up Score

CONTENTS

Chapter 1 | Know What Score You Need and Set Goals . . . . . . . . . . . . . . 1

APFT Sit-Up Requirements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

Set a Personal Goal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Chapter 2 | Tips for Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

Perfect Your Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

APFT Recipe for Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Chapter 3 | Optimize Your Ab Routine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

More than Just a Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Map Out a Schedule . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Stretch it Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

Chapter 4 | Ways to Prepare for the APFT: Before, During, After . . . . 10

Tips for Test Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .10

What’s Next? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

DISCLAIMER: Preparation for the Army Physical Fitness Test (APFT) can be strenuous. You should consult a trained medical professional before you begin any strenuous exercise program, before making any changes in your diet and/or physical activity levels, and before adopting any of the information contained in this guide. This is especially true if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other medical conditions. If you feel faint or dizzy at any time while performing physical training, stop immediately and seek medical evaluation. The United States Government and any service member, civilian, or contractor employed by the United States Government disclaims any liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidance described in this guide. This guide is for informational purposes only, and does not constitute medical advice or guidance. It is also not meant to replace guidance provided by your physician or a trained medical professional or fitness instructor.

WEBLINK DISCLAIMER: The appearance of hyperlinks to external sites does not constitute endorsement by the Department of the U.S. Army of the linked website or the information, products, or services contained therein. For other than authorized activities, such as military exchanges and Morale, Welfare, and Recreation sites, the Department of the U.S. Army does not exercise any editorial control over the information you may find at these locations. This guide provides such links consistent with the stated purpose of this Defense Department website.

Chapter 1 | Know What Score You Need and Set Goals

APFT SIT-UP REQUIREMENTS The following chart shows the minimum requirements for males and females to

pass the APFT sit-up event based on age. The chart represents the number of

sit-ups Soldiers need to complete in two minutes to score 60 points (the minimum

score to pass), as well as what’s required to get a max score of 100.

AGE GROUP

MINIMUM NUMBER of Sit-Ups to Pass

MAXIMUM NUMBER of Sit-Ups to Score 100

17–21 Years of Age

53 78

22–26Years of Age

50 80

27–31Years of Age

45 82

32–36Years of Age

42 76

37–41Years of Age

38 76

**For a complete list of scores for all age groups, visit: http://www.military.com/military-fitness/army-fitness-requirements/army-pft-sit-up-score-chart. Note: the gray boxes represent the minimum score (50) needed to pass Basic Combat Training.

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SET A PERSONAL GOAL

In order to stay motivated and perform well on test day,

start by setting a personal goal. This goal will help you

select a training schedule that works for you.

When setting your goal, make sure it’s realistic (you can

use your age as a guide), but never aim for the minimum.

Aim for more than just the minimum number of sit-ups

to avoid putting yourself at risk for failing the test if you

happen to be sick, injured, or “off” on APFT day.

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SETTING A PERSONAL GOALWhen you’re setting your goals, make them SMART.

Specific:What do you want to achieve? Don’t be vague. ` Example: Improve score by adding 10 sit-ups to your

previous test score.

Measurable:Establish how you will measure your success. ` Example: The number of sit-ups you add to your score.

Attainable:Do you have everything you need to achieve your goal? ` Example: Time to dedicate to PT, clothes, proper training

schedule, etc.

Realistic:Make sure your goal is possible.

` Example: If you’re scoring between 60-65, aim for something within 5-10 points higher.

Time-bound:Give yourself a deadline! ` Example: Hold yourself accountable with a deadline

to achieve your goal before your APFT test date.

Check out these tips (http://www.guardyourhealth.com/health-topics/fitness/setting-fitness-goals//) for more information on how to set and reach your goals.

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Chapter 2 | Tips for Training

PERFECT YOUR FORMWithout proper form, you run the risk of injuring yourself, or even disqualification if

your form is not within regulation. When working out your abs, you want to make

sure you always engage your core. Quality over quantity is key. You should not use

your back or neck when working out your core muscles. If you start to feel stress

or pain in your neck or back, adjust your form. Watch this Soldier demonstrate the

proper way to do a sit-up (https://www.youtube.com/watch?v=khlbkjXgNkM).

The rules of the sit-up test are: you have two minutes to do as many sit-ups as you can and you must score at least 60 points to pass.

PERFECT YOUR FORM WITH THE FOLLOWING TIPS:

1Lie on your back with your knees bent at a 45-degree angle. Your feet can be together or up to 12 inches apart.

2The heel of your foot must remain on the ground for the entire sit-up. Someone will hold your ankles with their hands.

3Your fingers must be interlocked behind your head and the back of your hands must touch the ground when in the down position.

4If you stop at all in the down position, with your back on the ground, your sit-up test will be terminated.

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ANATOMY OF A PERFECT SIT-UP:

HandsYour fingers must be interlocked behind your head.

HeadLook forward, without resting your chin on your chest.

KneesKeep your knees bent at a 45-degree angle.

FeetThe heel of your foot must remain on the ground for the entire sit-up.

Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide . | 5

Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide . | 6

APFT RECIPE FOR SUCCESSWhen starting a new training plan, follow these tips to build a stronger core and avoid injury.

START SMALL One of the most common causes of injury is doing too much, too fast.

Start with shorter core workouts and work on building up your core strength over time.

REST, RECOVER, REPEAT

Rest days are key. Just lik

e any other muscle,

your abs need a break too.

Resting in between

core workouts gives your m

uscles a chance to

recover and get stronger. I

f you

don’t give your body enough

time

to recover, you run the risk

of

injury or overexertion.

PRACTICE MAKES PERFECTPractice in the same conditions you’ll be tested in.

Tuck your feet under the couch or ask a friendto hold your feet while you do your sit-ups. Asksomeone in your unit to make sure your form is right. Count how many sit-ups you can do in two minutes. Challenge yourself to do more next time. HYDRATE, HY

DRATE,

HYDRATEHydration is k

ey for performance

and recovery. Calculate how

much

you should be drinking with

this

hydration calculator

(http://www.guardyourhealth.c

om/

health-tools/hydration-calcula

tor/).

Reminder: You should never make drastic changes to your workouts without first consulting a trained health or medical professional.

Chapter 3 | Optimize Your Ab Routine

MORE THAN JUST A CRUNCHMaxing your sit-up score takes more than just doing crunches: it requires strengthening your core as a whole. Having a strong core, which includes your

abdominal muscles, back muscles, and the muscles around your pelvis, makes

doing many physical activities, like push-ups and running, easier. These nine

exercises (http://guardyourhealth.tumblr.com/post/146405653291/9-moves-for-a-

killer-core) will help you master your sit-up technique and build a stronger core.

Doing the same exercise over and over again will leave that muscle group feeling overworked and keep you from getting the results you want. You can avoid hitting a plateau by switching up your ab routine.

FOR MORE CORE WORKOUTS, TRY OUR:

Core Destroyer http://guardyourhealth.tumblr.com/post/148836742409/core-destroyer-hiit-workout

Core Shredder http://guardyourhealth.tumblr.com/post/152113353461/core-shredder-hiit-workout

Core Crusher http://guardyourhealth.tumblr.com/post/150773002384/core-crusher-hiit-workout

Perfect 300 TipNeed a quick core routine? Try out this one:

• 30 second plank

• 20 sit-ups

• 20 v-ups

• 20 Russian twists

• 30 second side plank

• Repeat 3x

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MAP OUT A SCHEDULE Getting the score you want requires proper planning. Create a schedule to keep you motivated and focused on your end goal. Here are some tips to help make

core workouts a regular part of your fitness routine.

WRITE IT DOWN Write down your sit-up goals so you are more likely to achieve them.

TIME IT RIGHT Incorporate core exercises into your workouts two to three times a week.

MAKE IT A PRIORITY Find ways to squeeze activity into your daily routine. Set your alarm 30 minutes earlier than usual to get in a quick morning workout, stay active during your lunch break, or do some sit-ups during commercial breaks.

CHALLENGE YOURSELFCreate a challenge for yourself, either alone or with a battle buddy. Track your progress as you go along. Get started with a 30-day plank challenge—do a plank for two minutes every day for 30 days.

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STRETCH IT OUTStretching before and after your workouts increases

flexibility and range of motion, and helps your muscles

recover faster. There are two main types of stretches—

dynamic and static.

Dynamic Stretchinghelps prepare the body for exercise by increasing your heart rate and getting your muscles ready to work. When it comes to stretching before you work out, do dynamic stretches, like jumping jacks or arm circles.

Static Stretchesinvolve holding a muscle or joint in a certain position for 30-60 seconds. This type of stretching helps relax the body part and can increase flexibility. When doing static stretches, listen to your body. Don’t push the stretch to a point where it becomes painful.

Perfect 300 TipDynamic stretching: best used to warm up muscles before a workout; involves moving while stretching. Example: Arm circles.

Static stretching: best used after a workout to relax the muscles; involves holding one stretch for more than 10 seconds. Example: Triceps stretch.

Use this cheat sheet to determine the right stretches for better performance (http://guardyourhealth.tumblr.com/post/114663286943/pt-cheat-sheet-the-right-stretches-for-better).

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Chapter 4 | Ways to Prepare for the APFT: Before, During, After

TIPS FOR TEST DAYTest day can be nerve-wracking, but don’t let your anxiety get in the way of all your

hard work. Ease your pre-test anxiety by getting a good night’s sleep and eating

the right foods the day before and the day of your test.

For examples of what and when to eat before your next APFT, check out this helpful guide (http://www.guardyourhealth.com/health-topics/nutrition/eating-for-apft/).

Also, be sure to check out Guard Your Health’s (GYH) Ultimate APFT Week-Of Prep Guide (http://www.guardyourhealth.com/wp-content/uploads/2015/03/soldier-guides-apft-week-prep.pdf) for tips and tricks on how to eat, sleep, and prepare during the final week before your APFT.

Perfect 300 TipStill looking for more APFT resources? Check out Guard Your Health’s 30-, 60-, and 90-day guides (http://www.guardyourhealth.com/apft-max/) to help you crush the APFT, no matter your fitness level!

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WHAT’S NEXT?The APFT isn’t the end, it’s just the beginning. Review your results to understand

how well you performed and in what areas you can improve. Develop goals you’d

like to set for your next APFT and commit to maintaining your healthy habits and

fitness all year round.

Remember, to pass the APFT sit-up test, you need a strong core. The sooner you

begin training, the better you’ll feel on test day. Set personal goals, stick to your

schedule, stay hydrated, and get enough rest. For more go-to APFT resources, visit

GYH’s resources page (http://www.guardyourhealth.com/apft-max/).

Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide . | 11