Is there some sort of SECRET to doing sit-ups for the CFA?

Discussion in 'Air Force Academy - USAFA' started by AFAcandidate, Jan 21, 2012.

  1. AFAcandidate

    AFAcandidate Member

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    I wanted to know if there was a "secret" to doing sit-ups for the CFA. I am a guy and I have a hard time knocking out about 50-60 sit-ups for the test. On a good day I can average around 60 situps and on a bad day I knock out about 55-60.

    I see people getting around 70+ situps and even maxing it out. :confused:

    This is what really irritates me. I have 6 pack abs however my buddy "John" and "Dave" here do not even have a 6 pack like me (More like a tubby stomach) but still manage to max out the situps?????? :confused:

    Is there a secret? I've told them about this and they will not tell me why... Or they probably cheated is what I'm guessing. There is another guy like me who has a 6 pack and gets around 60+ situps only like I do.
     
  2. LFry94

    LFry94 USAFA C1C '17

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    I was able to do 70 the day before the CFA, 82 the day of the CFA, and I could only do 40 the day after. I have no idea causes such variable differences. I do tend to get higher scores when someone is holding my feet down rather than me holding them down myself, but that's the best explanation I can come up with.

    When I took my PFA for my ROTC scholarship they only gave me one minute for sit-ups and I did 45.
     
  3. Shawn

    Shawn Member

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    I'm nowhere close to a 6-pack but I was able to max out sit-ups at summer seminar and again during my CFA. The secret is to grab hold of your shoulders and scrunch your shoulders and elbows together. When you go up, only touch middle-upper thigh, but swing your elbows foward as you go up for extra distance. When you go down, barely tap your shoulderblades on the ground and immediatly bounce back up. Be sure you breath. I also know a few people who do a sort of head bob for extra momentum.

    That's how we do it in JROTC and at SS they said my form was OK.
     
  4. TheChicagoan

    TheChicagoan Member

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    AFAcandidate - maybe you're doing them "perfectly." My coach has us do sit ups, push ups, and pull ups while REALLY flexing the abs. When we do pull ups he comes around and makes sure you're really flexing them. I've noticed that when I practice for my CFA and I don't flex the muscles (so I don't "wok out" correctly/ do the exercise correctly) I'm able to increase the reps. I can do. So maybe you're just used to flexing them due to "properly" working out constantly. So keep perfect form, but don't flex.
    Good luck,
    TheChicagoan
     
  5. eboyd

    eboyd Member

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    The best thing I can tell you, and what all the upperclassmen in my AFROTC det. tell us is throw yourself back and "bounce" your back off the floor. It doesnt really hurt and its the easiest way I know how to do modified sit-ups

    And dont worry, the first time I took the CFA I scored 76 and my score today was in the high 50's. Sometimes its just the day (or not doing any ab stuff over a month-long winter break).
     
  6. raimius

    raimius USAFA Alumnus

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    Finger tips on your shoulders, elbows out, hit about 2/3rds of the way up your thigh. Only go back until your shoulder blades touch the mat. Have someone hold your feet. Try to bring your heels close to your butt. Flex your upper abs a little (almost like a slouch), then keep them there. Do most of your sit-up from the lower abs/waist area. This lets you keep your upper abs tight, and keeps your reps faster. If you flex and relax your upper abs on each rep, you do about 2-3x as much work.
     

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