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Instructions for the APFT Sit-Up Event
 
From: FM 7-22 October 2012
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SIT-UP

The OIC, the NCOIC, or the event supervisor, must READ the following before the sit-up event (Figure A-3).

 

          “THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND, ‘GO’, BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE. IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF YOUR LAST CORRECTLY PERFORMED SIT-UP. IF YOU FAIL TO PERFORM THE FIRST 10 SIT-UPS CORRECTLY, THE SCORER WILL TELL YOU TO ‘STOP’ AND WILL EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE TO BE RE-TESTED. AFTER THE FIRST 10 SIT-UPS HAVE BEEN PERFORMED AND COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. THE UP POSITION IS THE ONLY AUTHORIZED REST POSITION.


          “IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST) POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS YOU CAN. WATCH THIS DEMONSTRATION.”

 

 Figure A-3. Sit-up event narrative

 

 

 Figure A-4. Sit-up additional checkpoints

During the sit-up event, the scorer kneels or sits 3 feet from the Soldier’s left or right hip. The scorer’s head should be even with the Soldier’s shoulder when he is in the vertical (up) position (refer to Figure A-4). Additional checkpoints to explain and demonstrate for the sit-up event are as follows:

  • “If a mat is used, your entire body must be on the mat. Sleeping mats are not authorized for use.”
  • “You may not swing your arms or use your hands to pull yourself up or push off the ground to obtain the up position. If this occurs your performance in the event will be terminated.”
  • “You may wiggle to obtain the up position, but while in the up position, you may not use your elbows or any part of the arms to lock on to or brace against the legs. Your elbows can go either inside or outside the knees, but may not be used to hold yourself in the up position. If this occurs your performance in the event will be terminated.”
  • “During your performance of the sit-up, your fingers must be interlocked behind your head. As long as any of your fingers are overlapping to any degree, they are considered to be interlocked (Figure A-5). If they do not remain interlocked, that repetition will not count and the scorer will repeat the number of the last correct repetition performed.”
  • “Both heels must stay in contact with the ground (Figure A-5). If either foot breaks contact with the ground during a repetition, that repetition will not count and the scorer will repeat the number of the last correct repetition performed.”

 

 Figure A-5. Sit-up hand and feet position

In conclusion, the OIC/NCOIC, or the event supervisors, asks:

 “WHAT ARE YOUR QUESTIONS ABOUT THIS EVENT?”
 

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013)

 
 
ArmyPRT.com is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
 
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
     
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
     
   
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