Calisthenics
are exercises that use body weight as the load or resistance.
The following exercises were selected in order to increase
the strength and muscular endurance in the muscle groups
that will be utilized in the Physical Ability Test. The
exercise routine should be performed 3 to 4 times per
week. To begin with, each exercise should be performed
as many times as possible at a continuous, steady pace,
and that number repeated for each exercise during the
first week. Thereafter, the number of repetitions for
each exercise should be increased by at least the number
indicated for each exercise below. Remember to keep a
performance log.
The following exercises are to be avoided because they
create too much stress in certain joints. More effective
callisthenic exercises are listed and explained in this
section of the Preparation Guide. |
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DO
NOT DO THESE EXERCISES
• Deep knee bends
• Double leg lifts (raising both legs while lying
on the back)
• Straight leg sit ups (sit ups with straight legs)
• Toe touches from a standing position (bending
at waist and touching toes while keeping legs straight)
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Exercise
Descriptions
These exercises are listed in the suggested order of performance.
Be sure to complete a warm up period before doing these exercises.
GO TO EXERCISES!
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