PUSH UPS

​Measures Muscular Endurance

• ​2 minute time limit.
  

• Shirts and other loose clothing are tucked in.

• Start in the up position.

• Hands placed approximately beneath the shoulders. In the down position the thumbs should be within the radius of the shoulder joint.

• Body position should form a straight line through the head, shoulders, hips and feet and should remain as such throughout the entire motion.

• Feet together or no wider than hips width apart. The outside of the feet may not exceed the width of the hips.

• A 3-inch high sponge is placed and secured on the ground by an administrator at chest level.

• Body is lowered until the chest contacts the sponge. Contact must be felt and heard (crinkling of the cellophane) by the administrator.

• The lower part of the body (knees, hips, etc) may not make contact with the floor at any time.

• Body is raised until a full, but soft extension of the elbows is reached. Locking out of the elbows is not advised.

• Resting is allowed in the up position only. During rest, a pike position is allowed but hands and feet must remain in contact with the floor at all times.

• Push ups are performed until the 11 point threshold is met or until the 2 minute time limit is reached. 
  

Training Tips for Push Ups

Complete one set of push ups for the amount of time indicated for the weeks noted. Try to do the suggested program at least three days a week (ie. Monday/Wednesday/Friday).​

1.5 MILE RUN

Measures Cardiovascular Endurance

• Line up at start line.

• On the administrator’s command to begin, a 1.5 mile (9820 feet) distance is covered. Walking, jogging, running or any combination thereof may be used through the duration of the test so long as the appropriate distance is covered.

• Entire body must cross the finish line.

• Running outside the designated lanes/boundaries or shortening the curves will result in an automatic failure on the test event. 
  

Sample 8-week beginning runner’s training program*

The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It’s a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week.

Don’t be intimidated by this program. The first 2 miles are the hardest 2 miles you will ever run. Once you have reached this level of fitness, it’s relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.

Here are four key points to consider before you begin the 8-Week Program:

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it’s always wise to check.

2. Schedule your workouts. You won’t find time for them unless you make time for them.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don’t rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

*The Runner’s World Beginning Runner’s Training Program. Amby Burfoot, 2009

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GENERAL TRAINING TIPS

1. PRACTICE: At some point prior to the test date, practice each of the test events to find out which of the events need the most practice.

2. DON’T OVER DO IT: Be careful NOT to over do it the night before your test. Don’t make yourself so sore you can’t perform adequately the next day. In fact, it is best just to perform light exercises, stretching, or only fitness activities you are accustomed to the day before your test.

3. STRETCH: Adequately stretch before and after exercise.

4. START SLOW: When beginning any physical fitness activity be sure to start slowly and gradually increase your performance during the exercises whether in speed or strength. The longer you have been inactive, the more time you should allow your body to build up to maximum performance levels.

5. EXCEED THE MINIMUM: While training for the POPS test, attempt to exceed the minimum requirements so that on the day of testing you can be more assured that you will pass the events.

6. KNOW WHEN TO SAY WHEN: You kn​ow your body better than anyone else, acknowledge your limits. If you experience any unusual pains during an exercise, this is your body’s warning signal that something is not right. Sometimes pain is caused by performing an exercise incorrectly. Be sure to check your form. If pain continues, stop the exercise.
   

7. DRINK PLENTY OF FLUIDS: Replenish your body’s fluids during and after exercise.

8. DRESS APPROPRIATELY: Tennis shoes and nonrestrictive clothes are recommended.
   

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