Push-up problems and fitness test questions

[Gina O]

I am applying for a job, that, as part of the hiring process requires that I pass a fitness test. Specifically, I have to run 1.5 miles in 14:55, do 27 sit-ups in a minute, do 21 push-ups in a minute and have a "trunk flex" of 19 inches.

My first question: What is trunk flex and how do I know if I have achieved 19 inches? I have some ideas, and have been asking around, but would like more advice on this one.

Second: How do I increase my ability to do push-ups? I have been working on it for a couple weeks. I started by doing the modified push-ups (knees on the floor), and am now also weight lifing, but still cannot do even one regular push-up. I feel like a total pathetic weakling.

Fortunately, the running part will be easy as long as my knee holds out, and I am getting better all the time at the sit-ups. Any suggestions, advice or encouragement is greatly appreciated. Gina

[Laura]

I believe the trunk flex is where you sit with your legs straight in front of you and extend your arms forward to see how flexible you are. When I had this test, there was a box in front of me that required me to see how far I could push this metal button. I don't consider myself that flexible of a person and I was in the high ranges for flexibility.

With respect to pushups, I think the best way to prepare for them is keep doing them. In my best shape I could bench press 125 but could only do 30 military pushups. For me it has something to do with the pressure it puts on my joints. It is harder for me to do pushups than bench press. Do you know if you can do the modified pushups instead of military?

[Elisabeth]

Wow! After reading your post, I just sat here stunned for a minute and tried to imagine doing that many non-girlie push-ups in a minute!!!

It actually took me a couple of months of doing modified push-ups regularly before I had built up enough upper body strength to include a few of the regular push-ups in my workout. How many modifieds can you do? Just keep trying--the extra strength comes all of the sudden, in my experience. Try to add one regular push-up to your push-up routine, because I think it'll take a little time to build up to doing only regular push-ups. After you stretch a bit and warm up, I bet you can do just one regular push up!! Try to do it quickly and don't go down too far towards the floor--hopefully they won't test you on perfect push-up form!

My suggestion for increasing upper body strength is: yoga! I noticed a big difference once I started doing it a couple of months ago. You have to make sure your routine includes the poses that really work the upper body. You might try a tape: Rodney Yee's Yoga for Strength is a good one.

My other suggestion would be to visit the Readers Forum at videofitness.com; it's a great resource--those people are serious about working out! I bet they would have lots of good ideas and suggestions for you.

But I know you'll succeed if you just keep working at it. Upper body strength definitely takes time to increase!!

[Molli526]

I agree with Elisabeth. Add regular push-ups to your routine. You will get the strength a lot faster. Maybe start out doing 1-2 regular then move to the modfied, for 3 sets of 8.

[aggie94]

Gina,

Another way to increase tricep strength is dips. I can't do the traditional dips that you see men doing at the gym, but a modified version uses two weight benches (or chairs). Place them far enough apart so that when you're supporting your weight on your triceps just off the edge of one, your feet are on the other one (legs straight). Then bend at the elbows to 90 degrees. Sorry, this is probably not the greatest explanation. Here's a picture, except I do it with my feet supported by a bench of equal height (I'm not sure it matters, though):

http://www.netfit.co.uk/assets/tric5m.gif

I've found that by doing dips along with modified push-ups (I can't do regular ones yet), I've seen improvement in both.

I don't have a clue what a trunk flex is. What Laura described is generally called a sit-and-reach, but I've never heard it called a trunk flex before. I'd ask them to clarify.

[Gina O]

Thanks for the suggestions, I plan to put them to use.

Laura- when you did the flexibility test, how flexible were you? (if you happen to remember) Right now, I can put my knuckles on the floor when I touch my toes. I have always considered myself pretty flexible, so I am hoping I don't need work in this area. Either way, I am making sure to do a lot of extra stretching.

aggie94- Thanks for the pic and explanation, it looks like a great addition to my workouts.

I spoke with someone today who suggested doing push-ups on the stairs as a way to get started too. I am going to try that as soon as my arm starts feeling better (I hurt my deltoid at the gym last night). Gina

[KValley]

The trunk flex is just as Laura described- I had to do this as part of a physical exam to join a gym a few years ago. Here's a descriptor:

Trunk Flex
This is a measure of the flexibility of the lower back and upper leg area. It is an important area for performing police tasks involving range of motion and is important in minimizing lower back problems. The test involves stretching out to touch the toe or beyond with extended arms from the sitting position. The score is in inches reached on the scale stamped onto the top of the box.

The applicant must wear shorts or long pants that can be pulled above the knees so that the knees are visible. They sit on the floor with legs extended in a box. The legs must remain rigid and down. In stocking feet, the heels touch the front edge of the box and are eight inches apart. With the slider set at the edge of the box, the applicant slowly reaches forward, pushing the slide with hands overlaid and fingers even, as far as possible, and holds the position, momentarily. The furthest distance reached on the scale by the fingertips is recorded.

I've been working on full military push ups since December- I started out being able to do about 5 in a row, now I am up to 3 sets of 15. I think the most I can do at one time before collapsing is about 22. I'm always afraid I'm going to burst a blood vessel or two in my head from the exertion!!

IF you have a fitness ball, there's a very cool push-up move you can do to work up to military style- the more intense version (shins on ball) is also excellent for the core- better than a traditional push-up IMO. Here's a descriptor:

Using your fitness ball to increase strength (push-ups)

Positioning
Lie across the top of the ball, face down, with your abdomen on the ball.
Place your hands palm down on the floor, directly underneath your shoulders.
Your legs are straight out behind you.
Your chin is down, so the back of your head is parallel with your spine.

Exercise
Slowly lower your chin to the floor, bending your arms at the elbows.
Slowly raise yourself back to the starting position.
Make sure your chin is down, and the back of your head is parallel with your spine.
Repeat steps 1-3

Increasing the intensity
Walk forward on your hands, so that only your shins are in contact with the ball.
Repeat steps 1-3 above.
**********************
When is your exam? You will do so well, I have no doubt :D

[Gina O]

OMG, Julie, thanks so much for all the information. VERY helpful.

And yes, I am applying to the police academy. :eek: I have considered law enforcement for a couple years, for some strange reason it seems I have been drawn to it, but never really pursued it for a variety of reasons. I am currently doing a 37 session training for a very large police department (over 600 officers) and have finally decided to give it a try. This is a big change from my pretty cushy government or pseudo-government jobs as either a lobbyist or trainer. I am used to having a huge amount of flexibility with work, and traveling a lot.

After doing disability based work for about 12 years, it is simply not challenging nor does it offer opportunity for advancement that I would enjoy. At 35, this is a huge challenge for me, but I am very excited about it. I have no idea if I will get accepted to the Academy, but if nothing else, at least I will be able to do the push-ups!!! :)

I do not have a date for the testing scheduled yet, as I have not yet submitted my application. I wanted to get a little closer to actually being able to pass the test before I submit my application in case they would call me to do it right away. Gina

[KValley]

Gina,

I was kidding when I wondered if you were applying to a police academy, so I am completely surprised! I think what you are doing is extraordinary!! :cool: I am so thankful that wonderful people are called to serve the public in such a way (police, fire, EMT). Regardless of the outcome, I think you are wonderful for going through the process and seeing where this leads you.

YOU ROCK, GIRL!! :D

Please please keep us posted. And I am newly inspired to keep cranking out those push-ups. I hate them, but I'll be damned if the cute guy in my kick-boxing class is going to show my 32 yr old bones up ;)- I'll train with ya!

[kima]

OMG Julie- 3 sets of fifteen full pushups!! I bow to your greatness.
I can do 15 in ONE set when I push myself to the max- you know arms wobbly, face beat red (I know breathe!!:D ). I am afraid I will burst a blood vessel!
Our track kids train very hard- the girls can do 20 pushups where you clap in between- they are very fit!!
Gee I guess i have to try and get another set going.... I hate those da** things!! But no way am I going to let you young whippersnappers get the best of me.. one and a two and...:(

[sjs9601]

Here's another variation on the push ups - for breaking up the routine of doing the old-standard. If you have access to an exercise ball (aka physio ball) . . . lay with your stomach on the ball (legs draped over) and then do push ups with the ball supporting your lower half. As you get more skilled at this, you move the ball back further requiring your upper body to more directly support your weight. A PT showed me these and I love them! Good Luck on your test! Sandy

[Laura]

Gina, I actually have my test results here since I did this health test at my office. They give me 3 tries and I think on the first one I hit 19, then 22 and then my final stretch was 24.5. I really don't think I am very flexible but I do stretch my hamstrings everyday because of my back so I am sure that helped. When I am standing and touching my toes, I can't quite get my knuckles on the floor, so you should be fine. Best wishes! I think it is awesome that you are trying out.

Just a side note on push-ups, I know I have bragged about my dad before, but he is almost 90 and does 100 military push-ups straight every morning. He rocks!!