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    Job Aid

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    jheathusmc
    The document provides instructions for performing pull-ups, crunches, and running with proper technique. For pull-ups, the legs should not be used to assist and the arms must fully extend between repetitions. A spotter can assist from the waist up if needed. For crunches, the feet are flat on the floor and arms crossed over the chest while lifting the shoulders toward the knees and lowering back down slowly. For running, the phases are contact, flight, and landing with the foot landing below the hips as the opposite leg swings through and returns to the starting position.

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    Job Aid

    Uploaded by

    jheathusmc
    23 views2 pages
    The document provides instructions for performing pull-ups, crunches, and running with proper technique. For pull-ups, the legs should not be used to assist and the arms must fully extend between repetitions. A spotter can assist from the waist up if needed. For crunches, the feet are flat on the floor and arms crossed over the chest while lifting the shoulders toward the knees and lowering back down slowly. For running, the phases are contact, flight, and landing with the foot landing below the hips as the opposite leg swings through and returns to the starting position.

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    The document provides instructions for performing pull-ups, crunches, and running with proper technique. For pull-ups, the legs should not be used to assist and the arms must fully extend between repetitions. A spotter can assist from the waist up if needed. For crunches, the feet are flat on the floor and arms crossed over the chest while lifting the shoulders toward the knees and lowering back down slowly. For running, the phases are contact, flight, and landing with the foot landing below the hips as the opposite leg swings through and returns to the starting position.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views2 pages

    Job Aid

    Uploaded by

    jheathusmc
    The document provides instructions for performing pull-ups, crunches, and running with proper technique. For pull-ups, the legs should not be used to assist and the arms must fully extend between repetitions. A spotter can assist from the waist up if needed. For crunches, the feet are flat on the floor and arms crossed over the chest while lifting the shoulders toward the knees and lowering back down slowly. For running, the phases are contact, flight, and landing with the foot landing below the hips as the opposite leg swings through and returns to the starting position.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    FITNESS TEST JOB AID

    Pull-up Technique
    Technique Reminders: Do not use the legs or swing to help complete the movement. Fully extend the arms before beginning the next repetition. Spotting: Traditionally this movement is not spotted. However, the spotter, to complete repetitions, can provide assistance from the waist of the lifter.

    Variation: Perform the pull-up so that the bar touches the back of the neck. This places added emphasis on the lower latissimus dorsi muscle. Action Grasp the pull-up bar with an open, pronated grip. 1 Positioned your hands shoulder width apart. Start/ Allow yourself to hang from the pull-up bar facing Finish forward. Position Keep the legs straight or slightly bent, as long as the feet do not touch the floor. 2 Pull your body upwards until your chin is even with the Upward pull-up bar. Movement Keep your elbows out to the side of your body. 3 Hold the position briefly and slowly lower your body back Downward to the starting position.
    Movement

    Stage

    MCI 4133

    Fitness Test Job Aid

    Crunch Technique

    Running Technique
    Three Phases: The table below describes the phases of running and the action that takes place during each phase. Phase Action hip, and ankle of the left side are extending to move the body forward. The right hip, knee, and ankle (dorsal flexion) are flexing preparing for landing. The left leg has produced enough force to lift the body off the ground. The left hip, knee, and ankle have fully extended. The right leg prepares for landing by quickly flexing and then extending. Upon landing, the right foot is placed below the hips, while the left leg swings through. Once the left leg has swung through, it will return to the start/finish position.

    Start/Finish The left foot is in contact with the ground. The knee,

    Step

    Action

    Flight

    1 Place the feet flat on floor, bent at the hips and Start/Finish knees. The shoulders are in contact with the floor. Position Cross the arms over the chest, and keep them there

    Landing

    for the duration of the exercise. Note: Do not tuck the chin in to the chest. There should be enough room between the chin and chest that an apple could be held there. Slowly and under control, contract the abdominal muscles to lift the shoulders off the floor and move toward the knees. The movement is flexion of the torso. Slowly return to the starting position. The movement is extension of the torso.

    2 Upward Movement 3 Downward Movement

    MCI 4133

    Fitness Test Job Aid

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