14-18 Annex A Appendix 2 – ​The Curl-Up

Cadet Administrative and Training Orders (CATOs)

The Curl-Up

Objective of the Curl-Up

1. The curl-up with knees bent and feet unanchored was chosen because it is a safe method for assessing abdominal strength and endurance.

2. This assessment is conducted by curling up repeatedly at a pace of one curl-up every three seconds until a second form correction is made (the first form correction does not count), the cadet can no longer continue, or the cadet has completed 75 curl-ups.

Setting up the Curl-Up

3. Equipment required for the curl-up includes:

1. Leger’s 20-m Shuttle Run Test CD: Partial Curl-Ups Sit-Ups Cadence (20 reps/min);
2. CD player;
3. gym mat;
4. 12-cm measuring strip; and
5. paper.

4. Each curl-up station will be set up with:

1. a gym mat;
2. 12-cm measuring strip;
3. a piece of paper; and
4. a CD player that is close by and can be heard by all cadets.

Conducting the Curl-Up

5. Conduct the curl-up through the following steps:

1. have the cadet lay on the gym mat with their back and head down;
2. have the cadet place their feet flat and legs slightly apart.  Their feet should be extended as far as possible from their buttocks while still allowing feet to remain flat on the mat;
3. have the cadet rest their palms on the mat with their arms straight, parallel to their trunk, and fingers stretched out (as illustrated in Figure A2-1)
4. place the 12-cm measuring strip on the mat under the cadet’s knees so their fingertips are resting on the nearest edge of the measuring strip (as illustrated in Figure A2-1);
5. place a piece of paper under the cadet’s head to assist in judging if the head touches down on each repetition.  The paper should crinkle each time the cadet touches it with their head;
6. have the cadet curl up slowly, keeping their heels in contact with the mat (as illustrated in Figure A2-2) and sliding their fingers across the 12-cm measuring strip until fingertips reach the other side of the measuring strip (as illustrated in Figure A2-3);
7. have the cadet continue to do curl-ups at a cadence of one curl every three seconds (the Leger’s 20-m Shuttle Run Test CD: Partial Curl-ups Sit-Ups Cadence may be used) until a second form correction is made (the first form correction does not count), they can no longer continue, or they have completed 75 curl-ups; and
8. have the scorekeeper count how many times the cadet can complete a curl-up (which is the curl-up score).

Figure A2-1   Curl-Up Starting Position ^{Note de bas de page 1}

Figure A2-2  Curl-Up ^{Note de bas de page 1}

Figure A2-3  Curl-Up Finger Position ^{Note de bas de page 1}

Scoring the Curl-Up

6. Scoring the curl-up is based on the number of curl-ups completed; until a second form correction is made (the first form correction does not count), the cadet can no longer continue, or the cadet has completed 75 curl-ups.

7. Form corrections include:

1. heels must remain in contact with the mat;
2. head must return to the mat on each repetition;
3. pauses and rest periods are not allowed.  The movement should be continuous and with the cadence; and
4. fingertips must touch the far side of the measuring strip.

8. Results are to be recorded on the Cadet Fitness Assessment and Incentive Level Results located at CATO 14-18, Annex B, Appendix 3.

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