For more information about improving your fitness, check out the ASU (L) homepage and click the Fitness, Sports and Recreation Link on the left hand side. Push Up For information on PT classes run in your area (HMCS Star or Windsor Armouries) Male contact your chief clerk for a schedule. Push Up Standards: Male Female 34 and under 35 and over 34 and under 35 and over 19 14 9 7 Above are the minimum standards required to pass the CF EXPRES push up portion. Simply find your gender and age category. Key points in the push ups protocol are as follows: • • • • • • Start on the ground with your feet together Hands (thumb joint and over) are under the shoulders Push up to full extension on the arm Lower until the back to the upper arm is parallel to the floor The movement is continuous and the body must be kept straight at all times Toes are the pivot point Programs de Soutien du Personnel des Forces Canadiannes Improving your Contact Information: Fitness, Sports and Recreation Coordinator (519) 660-5275 x 5528 Fitness & Sports Instructors (519) 660-5275 x 5243 Health Promotion Director (519) 660-5275 x 5007 ASU (L) Home Page http://armyonline.kingston.mil.ca/LFCA/ 143000440000933/Default.asp Serving Those Who Serve The following is an exercise program, including pictures, to help you reach your minimum and / or improve your current score. Canadian Forces Personnel Support Programs Created by PSP F&SI Amanda Marks – Aug 2007 Push Ups This program is to be used to help members placed on remedial training improve their sit up score. It will also help others in preparing for an upcoming EXPRES test. This brochure includes a program to help you improve your upper body strength and endurance and core (abdominals and lower back) strength and endurance. Make sure you are properly warmed up before commencing this program. Also, please ensure you have no health problems before you start this program and consult a physician is any signs or symptoms should arise while you are on the program. If you require assistance with this program, contact PSP at any time. Cool Down: The Program To be completed 3 days per week. Ensure you are properly warmed up for the activity by performing a few minutes of light aerobic activity (walking, jogging, etc). Incline Push up: These exercises are to be performed slowly and with controlled motion (try not to use momentum). Complete this circuit Monday, Wednesday and Friday for the next 8—12 weeks (until your retest). It is also recommended that you complete the max amount of push ups once or twice on the days that you are not doing the Push Up Program (Tuesday and Wednesday). Use the weekends as a break. There are no specified repetitions. Each exercise should be completed until you are unable to complete the exercise with proper form. It is always important that you are completing the exercises with proper form. This means hands always under the shoulders. Do not practice push-ups from the knees. The only acceptation is if you are unable to get low enough to complete a regular EXPRES Push up go as far as you can. Each time you complete the exercise try and get lower until you can complete them properly. Try practicing in front of a mirror. This will also help you to keep your head slightly up. • Place hands on a step or sturdy item • Take a few steps out so that you are leaning on the step Male • Push up to full extension of Femalthe e elbow • Lower down until the edge of Malethe step is 2 to 3 inches from e mid chest Femalthe % 34 and Under Wall Push ups 35 and Over • UStand nder about arms length away 34 and from 35 and O ver the wall • 75 Place hands on the wall just • Front Support: • • • Weeks 1 and 2 - Once through the circuit • Weeks 3 and 4 - Twice through the circuit Weeks 5 through 12 - 3 times through the circuit Floor Push up: • • • • • Thumb joint and over under the shoulders Push up to full extension of the elbow. Lower down until the back of the upper arm is parallel to the floor Push ups should be continuous When you find that you are unable to complete the push up with proper form move to the next exercise • • Complete stretches in the following sequence • Hold each stretch for 15—20 seconds • Do not bounce • Stretches should not hurt (do not push too far) • Relax by taking deep breaths during the stretch Chest Stretch: Triceps Stretch: Chest Stretch: Low Back Stretch: bellow the shoulders and take a step back from the wall When lowering the body your hands should end up just under the chest Lie on your stomach with your arms bent at your sides Lift your body tightening your low back and abdominal muscles This exercise should be held for up to one minute If you are unable to complete the full minute drop to your knees but keep your hips off the mat Continue to breathe throughout the exercise. Chest Stretch: Following your workout… Always be sure to cool down with some stretching at the end of your workout. This not only helps to reduce muscle soreness, but also helps you to relax and unwind after a busy day. For cool down stretches, see the next page. • If any areas feel overly tight, repeat the stretches that help to loosen up that area. • Stretching can be performed 7 days a week, but are especially important following a work out.