Chin-ups: Complete a minimum of 8 chin-ups within a 1 minute time period. Chin-ups are a two count exercise. Starting position is hanging from a bar, palms facing the candidate, with no bend in elbows. Hand spread is approximately shoulder width. Count one, pull the body up until the Adam’s apple clears the top of the bar. Count two, return to starting position. Legs are allowed to bend, but must not be kicked or manipulated to aid upward movement. If the candidate falls off, stops, or releases the bar, the exercise is terminated. Candidate will exercise to muscle failure or time completion.
Flutter-Kicks: Complete a minimum of 50 Flutter-Kicks within a 2 minute time period. Flutter- Kicks are a four-count exercise. Starting position is laying flat on back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks with fists clenched to support the lower back. Count one, raise the left leg off the ground to approximately a 45 degree angle, keeping the right leg stationary. Count two, raise the right leg off the ground to approximately a 45 degree angle, moving the left leg to the starting position. Counts three and four are repeats of the same movements. Legs must be locked, with the toes pointing away from the body. If the member rests his legs on the ground, or stops the exercise movement to rest, the exercise is terminated. Member will exercise to muscle failure or time completion.
Push-ups: Complete a minimum of 50 push-ups within a 2 minute time period. Push-ups are a two-count exercise. Starting position is hands shoulder width apart with arms straight and directly below the chest on the ground; the legs are extended, and the back and legs remain straight. Count one, lower the chest until the elbows are bent at a 90 degree or lower angle. Count two, return to the starting position. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The member will not raise his buttocks in the air, sag his middle to the ground, or raise any hand or foot from their starting position. If a hand or foot is raised, the exercise is terminated. Member will exercise to muscle failure or time completion.
Sit-ups: Complete a minimum of 50 sit-ups within a 2 minute time period. Sit-ups are a two-count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the mat, and knees bent at approximately a 90 degree angle. The feet only are held by another individual during the exercise. Count one, sit up so that the shoulders are directly above the hip/pelvis area or 90 degrees to floor. Count two, return to the starting position. There is no authorized rest position for this exercise. If the member rests, the exercise is terminated. If the member’s buttocks rise from the ground or his fingers are not interlocked behind his head during the repetition, the repetition is not counted. Member will exercise to muscle failure or time completion.
Some of the Above Information Courtesy of USAF
