Swimming 20 meters underwater. (Pass/Fail) (20 m snorkeling) 20 m underwater swimming should be demonstrated first, and then through actual demonstration or using the prepared training video. Supply to the recruitment squadron. If a member comes to the surface or breaks the surface in any part of swimming, the test will be stopped and regarded as a failure of the whole past. Swimsuit and goggles/diving mask are the only equipment allowed. After finishing underwater, rest for 5- 10 minutes before the next project starts. During the break, members should stretch carefully before swimming.
500-meter water swim. This kind of swimming uses freestyle, breaststroke or side stroke. There is no maximum time limit. Swimming is continuous. If a member stops at any time during swimming, the test will be stopped and regarded as a failure of the whole past. Swimsuit and goggles/scuba mask are the only equipment allowed. After swimming, rest for 30 minutes before the next event. During the break, members should stretch carefully.
16:0 1 or higher-10 point
15:4 16:00-20 o'clock
15: 21-16: 40-40 points
15: 01-15: 20-60 points
14: 41-15: 00-70.
14: 21-14: 40-75.
14: 01-14: 20-80 points
13: 41-14: 00-85.
13: 21-13: 40-90.
13: 01-13: 20-95 points
12: 013: 00-100 point
11:01-kloc-0/2: 00-103 point
1 1:00 or below-105 point
1.5 mile run. (1.5 mile run) There is no maximum time limit. Pt clothes and good running shoes are the only things needed. This round must continue. Uninterrupted If a member stops at any time during the run, the test will be stopped and regarded as a failure of the whole past. Members will have a rest time of 10 minutes before the next activity. The test shall be carried out on the measured running track.
14:0 1 or higher-10 point
13:0 14:00-20 o'clock
12: 21-13: 00-30 o'clock
12: 1 1-65438
12: 01-12:10-50 points
11:51-12: 00-60 points
11:41-kloc-0/1:50-70 points.
11:31-kloc-0/1:40-75 points
11:21-kloc-0/1:30-80 points.
11:111:20-85 points.
11:01-kloc-0/1:10-90.
10: 51-1:00-95 points
10: 31-10: 50-100.
10:11-0/0: 30-103.
10: 10 or below-105 point
Pull-ups (one minute). Pull-ups are two counting exercises. The starting position is hanging from a crossbar, with the palm facing the candidate and the elbow not bent. Spread your hands about shoulder width. On the count of one, pull your body up until your chin leaves the top of the bar. Count to two and return to the starting position. Legs can be bent, but they cannot be kicked or manipulated to help upward movement. If the examinee falls, stops or loosens the barbell, the practice is terminated. Candidates will exercise until muscle failure or time is over. Note: When doing all aerobics, you must follow the correct practice form. In the process of training, strictly implement the formal deviation that allows extra repetition. A three-minute break is allowed before the next exercise.
1 pull-ups-3 points
2 pull-ups-5 points
3 pull-ups-7 points
4 pull-ups-10 points
5 pull-ups-15 points
6 pull-ups-20 points
7 pull-ups-23 points
8 pull-ups-25 points
9 pull-ups-26 points
10 pull-ups-27 points
1 1 pull-ups-28 points
12 pull-ups-29 points
13 or above pull-ups-30 points
Kicking (2 minutes) Kicking is a four-step action. The starting position is lying flat, with feet and head about 6 inches off the ground. Put your hands under your hips and clench your fists to support your lower back. Count one; Lift your left leg off the ground at an angle of about 45 degrees, and keep your right leg still. Count two; Lift the right leg off the ground at an angle of about 45 degrees, and move the left leg to the starting position. The third and fourth steps are the repetition of the same action. Your legs must be locked and your toes pointed away from your body. If a member puts his legs on the ground or stops exercising to have a rest, the exercise is terminated. Members will exercise until muscle failure or time limit. Note: When doing all aerobics, you must follow the correct practice form. In the process of training, strictly implement the formal deviation that allows extra repetition. A three-minute break is allowed before the next exercise.
1-5 kick-3 points
6- 10 kick-4 points
1 1- 15 kicks-5 points.
16/20 kick-8 points
2 1-25 kick-1 1 min
26-30 kick-14 points
3 1-35 kick-17 points
36-40 kick-20 points
4 1-45 kick-23 points
46-50 kick-25 points
5 1-55 kick-26 points
56-60 kick-27 points
6 1-65 kicks-28 points
66-70 kick-29 points
7 1 kick or more-30 points
Push-ups (Two minutes) Push-ups are two counting exercises. The starting posture is that hands are shoulder-width apart, arms are straight, and they are located on the ground directly below the chest. Stretch your legs and keep your back and legs straight. On the count of one, lower your chest until your elbows are bent at an angle of 90 degrees or less. On the count of two, return to the starting position while keeping your back and legs straight. The only authorized rest position is the starting position. If the knee touches the ground, the movement stops. Candidates can't tilt their hips or droop their waists to the ground, otherwise the repeated parts will not be counted. If the hands or feet are lifted from their starting positions, the exercise is terminated. Candidates will exercise until muscle failure or timing is completed. Note: When doing all aerobics, you must follow the correct practice form. In the process of training, strictly implement the formal deviation that allows extra repetition. A three-minute break is allowed before the next exercise.
1-5 push-ups-3 points
6- 10 push-ups-4 points
1 15 push-ups-5 points
16-20 Push-ups-8 points
2 1-25 push-ups-1 1 min
26-30 push-ups-14 points
3 1-35 push-ups-17 points
36-40 push-ups-20 points
4 1-45 push-ups-23 points
46-50 push-ups-25 points
5 1-55 push-ups-26 points
56-60 push-ups-27 points
6 1-65 push-ups-28 points
66-70 push-ups-29 points
7 1 push-ups or more-30 points
Sit-ups (two minutes). Sit-ups are two kinds of counting exercises. The starting posture is that the back is flat on the ground, the fingers are crossed behind the head, the head is off the ground, and the knees are bent at an angle of about 90 degrees. During exercise, only the feet are held by another person. Step 1: Sit up straight with your shoulders directly above your pelvis (buttocks). Count to two and return to the starting position. There is no authorized resting place in this exercise. If the candidate has a rest, the practice is terminated. If the candidate's hips are off the ground or his fingers are not crossed behind his head during the repetition, the repetition will not be counted. Candidates will exercise until muscle failure or time is up. Note: When doing all aerobics, you must follow the correct practice form. In the process of training, strictly implement the formal deviation that allows extra repetition.
1-5 sit-ups-3 points
6- 10 sit-ups-4 points
1 1- 15 sit-ups-5 points
16-20 Sit-ups-8 points
2 1-25 sit-ups-1 1 min
26-30 sit-ups-14 points
3 1-35 sit-ups-17 points
36-40 sit-ups-20 points
4 1-45 sit-ups-23 points
46-50 sit-ups-25 points
5 1-55 sit-ups-26 points
56-60 sit-ups-27 points
6 1-65 sit-ups-28 points
66-70 sit-ups-29 points
7 1 or more sit-ups-30 points
However, I suggest you practice long-distance running now, and the rest will be practiced when you grow up.