Hello. My name is Joel Anderson. I'm the physical fitness coordinator for the Mesa Police Department. And today we're going to be showing you the proper way to perform a push-up and sit-up for the applicant process for the department. A push-up is a test of your upper body muscular endurance. Place your hands on the ground approximately shoulder width apart with fingers facing forward. Your feet may be together or up to 12 inches apart. Your body should be in a straight line from the shoulders to the ankles. Your torso must remain that way throughout the test. Your partner will place his or her fist on the ground directly below the middle of your chest. Make sure you align yourself to the side of the person performing the push-ups at an appropriate angle to avoid any contact with their head. On the mark of go, lower your body by bending your elbows until your chest touches the fist of your partner. You will then return to the starting position by straightening your arms into a soft locked-out position. This counts as one repetition. There is a 1-minute time limit. Do as many correct push-ups as possible in the allotted time. We will tell you when to begin and when the time has expired. You may only rest in the up position. No arching is allowed at any time during the test. Both hands must remain in contact with the ground. The counter will count in their head and if there are any repetitions performed that do not meet the standard just outlined, immediately and clearly tell the person performing the push-up the repetition did not count. The sit-up measures the muscular endurance of the abdominal muscles. You will lie on your back with your knees bent at a 90° angle. Your feet may be together or hip width apart, but your heels must stay in contact with the mat. Your partner will hold your feet with their hands, but cannot kneel on them. The tips of your fingers must stay interlaced and held behind the head for the duration of the test. With your fingers interlocked, do not over pull on your head straining the neck while moving to the up position. On the mark of go, lift your upper body by bending at the waist. Touch your elbows to your knees and return to the start position by touching your shoulder blades to the mat. This counts as one repetition. If you need to rest, it must be done in the up position. Once the time begins, your shoulder blades may not be in contact with the mat for longer than 1 second between repetitions. Do not arch your back or lift your buttocks off the mat. If you fail to keep your fingertips behind your head, touch your elbows to your knees, touch your shoulder blades to the mat, arch your back, or lift your buttocks, that repetition will not count. You have 1 minute to do as many sit-ups as possible. Make sure you breathe normally while performing the sit-ups. Do not hold your breath. Partners holding the feet will count silently to themselves, verbally announcing the repetitions every 10 increments. That concludes our demonstration of the push-up and the sit-up. We look forward to seeing you at the next test.