The Sit Up Event Narrative-FM 7-22

Sit Up Event

“THE SIT-UP EVENT MEASURES THE ENDURANCE OF THE ABDOMINAL AND

HIP-FLEXOR MUSCLES. ON THE COMMAND ‘GET SET’, ASSUME THE STARTING

POSITION BY LYING ON YOUR BACK WITH YOUR KNEES BENT AT A 90-DEGREE

ANGLE. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED

BETWEEN THE FEET). ANOTHER PERSON WILL HOLD YOUR ANKLES WITH THE

HANDS ONLY. NO OTHER METHOD OF BRACING OR HOLDING THE FEET IS

AUTHORIZED. THE HEEL IS THE ONLY PART OF YOUR FOOT THAT MUST STAY IN

CONTACT WITH THE GROUND. YOUR FINGERS MUST BE INTERLOCKED BEHIND

YOUR HEAD AND THE BACKS OF YOUR HANDS MUST TOUCH THE GROUND. YOUR

ARMS AND ELBOWS NEED NOT TOUCH THE GROUND. ON THE COMMAND, ‘GO’,

BEGIN RAISING YOUR UPPER BODY FORWARD TO, OR BEYOND, THE VERTICAL

POSITION. THE VERTICAL POSITION MEANS THAT THE BASE OF YOUR NECK IS

ABOVE THE BASE OF YOUR SPINE. AFTER YOU HAVE REACHED OR SURPASSED

THE VERTICAL POSITION, LOWER YOUR BODY UNTIL THE BOTTOM OF YOUR

SHOULDER BLADES TOUCH THE GROUND. YOUR HEAD, HANDS, ARMS OR ELBOWS

DO NOT HAVE TO TOUCH THE GROUND. AT THE END OF EACH REPETITION, THE

SCORER WILL STATE THE NUMBER OF SIT-UPS YOU HAVE CORRECTLY

PERFORMED. A REPETITION WILL NOT COUNT IF YOU FAIL TO REACH THE

VERTICAL POSITION, FAIL TO KEEP YOUR FINGERS INTERLOCKED BEHIND YOUR

HEAD, ARCH OR BOW YOUR BACK AND RAISE YOUR BUTTOCKS OFF THE GROUND

TO RAISE YOUR UPPER BODY, OR LET YOUR KNEES EXCEED A 90-DEGREE ANGLE.

IF A REPETITION DOES NOT COUNT, THE SCORER WILL REPEAT THE NUMBER OF

YOUR LAST CORRECTLY PERFORMED SIT-UP. IF YOU FAIL TO PERFORM THE FIRST

10 SIT-UPS CORRECTLY, THE SCORER WILL TELL YOU TO ‘STOP’ AND WILL

EXPLAIN YOUR DEFICIENCIES. YOU WILL THEN BE SENT TO THE END OF THE LINE

TO BE RE-TESTED. AFTER THE FIRST 10 SIT-UPS HAVE BEEN PERFORMED AND

COUNTED, NO RESTARTS ARE ALLOWED. THE TEST WILL CONTINUE, AND ANY

INCORRECTLY PERFORMED SIT-UPS WILL NOT BE COUNTED. THE UP POSITION IS

THE ONLY AUTHORIZED REST POSITION.

“IF YOU STOP AND REST IN THE DOWN (STARTING) POSITION, THE EVENT

WILL BE TERMINATED. AS LONG AS YOU MAKE A CONTINUOUS PHYSICAL EFFORT

TO SIT UP, THE EVENT WILL NOT BE TERMINATED. YOU MAY NOT USE YOUR HANDS

OR ANY OTHER MEANS TO PULL OR PUSH YOURSELF UP TO THE UP (REST)

POSITION OR TO HOLD YOURSELF IN THE REST POSITION. IF YOU DO SO, YOUR

PERFORMANCE IN THE EVENT WILL BE TERMINATED. CORRECT PERFORMANCE IS

IMPORTANT. YOU WILL HAVE TWO MINUTES TO PERFORM AS MANY SIT-UPS AS

YOU CAN. WATCH THIS DEMONSTRATION.”

Active Listening-From Army Leadership

Active listening helps communicate reception of the subordinate’s message verbally and nonverbally. To capture the message fully, leaders listen to what is said and observe the subordinate’s manners. Key elements of active listening include—

Eye contact. Maintaining eye contact without staring helps show sincere interest. Occasional breaks of eye contact are normal and acceptable, while excessive breaks, paper shuffling, and clock-watching may be perceived as a lack of interest or concern.

Body posture. Being relaxed and comfortable will help put the subordinate at ease. However, a too-relaxed position or slouching may be interpreted as a lack of interest.

Head nods. Occasionally head nodding indicates paying attention and encourages the subordinate to continue.

 Facial expressions. Keep facial expressions natural and relaxed to signal a sincere interest.

Verbal expressions. Refrain from talking too much and avoid interrupting. Let the subordinate do the talking, while keeping the discussion on the counseling subject.