Faculdade
1230 palavras
5 páginas
initial test: the road to two hundred sit-ups< 3 0 YEARS
R ANK
3 0 - 3 9 Y EARS
> 4 0 Y EARS
week 1: pick the appropriate column depending on your initial test results
D AY 1
R EST 60 SECONDS BETW EEN EACH S ET ( LONGER IF REQUIRED)
number of sit-ups performed
week 2: pick the same column as you did in week 1
D AY 1
R EST 60 SECONDS BETW EEN EACH S ET ( LONGER IF REQUIRED)
week 3: pick the appropriate column depending on your latest test results
D AY 1
R EST 60 SECONDS BETW EEN EACH S ET ( LONGER IF REQUIRED)
up to 10 sit-ups
11 - 20 sit-ups
21 - 30 sit-ups
up to 10 sit-ups
11 - 20 sit-ups
21 - 30 sit-ups
21 - 30 sit-ups
31 - 40 sit-ups
> 40 sit-ups
e xcellent
over 76
over 71
over 62
S ET 1
3
9
15
S ET 1
6
14
21
S ET 1
15
18
21
v ery good
59 - 76
52 - 71
47 - 61
S ET 2
4
9
18
S ET 2
9
17
21
S ET 2
18
25
27
g ood
50 - 58
46 - 51
37 - 46
S ET 3
3
6
10
S ET 3
6
12
15
S ET 3
11
19
21
25 - 36
S ET 4
3
6
10
S ET 4
6
12
15
S ET 4
11
19
21
0 - 24
S ET 5
max (at least 5)
max (at least 8)
max (at least 14)
S ET 5
max (at least 9)
a verage p oor
40 - 49
0 - 39
38 - 45
0 - 37
D AY 2
R EST 6 0 S ECONDS BETWEEN EACH S ET ( LONGER IF REQUIRED)
max (at least 17) max (at least 22)
D AY 2
R EST 6 0 S ECONDS BETWEEN EACH S ET ( LONGER IF REQUIRED)
S ET 1
5
9
15
S ET 1
7
15
21
S ET 2
6
12
18
S ET 2
9
18
24
S ET 3
3
9
15
S ET 3
6
14
18
S ET 4
5
9
15
S ET 4
6
14
18
S ET 5
max (at least 6)
max (at least 10) max (at least 18)
D AY 3
R EST 6 0 S ECONDS BETWEEN EACH S ET ( LONGER IF REQUIRED)
S ET 5
max (at least 11) max (at least 20) max (at least 26)
D AY 3
R EST 6 0 S ECONDS BETWEEN EACH S ET (