14-18 Annex A Appendix 3 – ​The Push-Up

Cadet Administrative and Training Orders (CATOs)

The Push-Up

Objective of the Push-Up

1. The push-up from an elbow angle of 90 degrees is an assessment of upper body strength and endurance.

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

Setting up the Push-Up

3. Equipment required for the push-up includes:

1. Leger’s 20-m Shuttle Run Test CD:  Partial Curl-Ups Sit-Ups Cadence (20 reps/min); and
2. CD player.

4. The push-up station is to be set up with enough space for the number of cadets. The CD player shall be close by and heard by all.

Conducting the Push-up

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

1. have the cadet lay face down and place their hands under or slightly wider than their shoulders with fingers stretched out;
2. have the cadet straighten their legs with feet slightly apart and tuck their toes under the shins;
3. have the cadet push up with their arms until they are straight, keeping the legs and back aligned (as illustrated in Figure A3-1);
4. have the cadet lower their body using their arms until the elbows bend at a 90-degree angle and the upper arms are parallel to the floor (as illustrated in Figure A3-2);
5. have the cadet repeat Steps c and d repeatedly at a cadence of one push-up 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), or they can no longer continue; and
6. have the scorekeeper count how many times the cadet can complete a push-up (which is the push-up score).

Figure A3-1   Push-Up Starting Position ^{Note de bas de page 1}  

Figure A3-2   Down Position of the Push-Up ^{Note de bas de page 1}

Scoring the Push-Up

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

7. Form corrections include:

1. stopping to rest or not maintaining a rhythmic pace;
2. not achieving a 90-degree angle with the elbow on each repetition;
3. not maintaining correct body position with a straight back; and
4. not extending the arms fully.

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

​​

Back to top