1 00:00:00,354 --> 00:00:02,937 (upbeat music) 2 00:00:19,374 --> 00:00:22,624 (soft strumming music) 3 00:00:35,500 --> 00:00:36,710 - [Instructor] Proper procedures 4 00:00:36,710 --> 00:00:38,813 for conducting the forearm plank. 5 00:00:40,820 --> 00:00:44,900 The forearm plank will be performed on a flat level surface. 6 00:00:44,900 --> 00:00:48,960 Blankets, mats, or other suitable padding may be used. 7 00:00:48,960 --> 00:00:53,330 However, the member must be entirely on or off the padding. 8 00:00:53,330 --> 00:00:55,690 For example, the member's upper body 9 00:00:55,690 --> 00:00:58,233 can not be on the padding with the feet off. 10 00:00:59,660 --> 00:01:01,800 The event will consist of maintaining 11 00:01:01,800 --> 00:01:04,200 a proper forearm plank position 12 00:01:04,200 --> 00:01:06,280 for the maximum time allowed. 13 00:01:06,280 --> 00:01:08,810 Member will begin face down on the deck 14 00:01:08,810 --> 00:01:12,400 with elbows bent, forearms flat on deck, 15 00:01:12,400 --> 00:01:15,710 with the body in a straight line through the head, 16 00:01:15,710 --> 00:01:18,980 shoulders, back, buttocks, and legs. 17 00:01:18,980 --> 00:01:22,220 Elbows shall be aligned directly below the shoulders 18 00:01:22,220 --> 00:01:26,780 at a 90-degree angle between the forearm and the upper arm. 19 00:01:26,780 --> 00:01:30,300 Hands must be on the deck either in fists 20 00:01:30,300 --> 00:01:33,430 with the pinky side of the hand touching the deck 21 00:01:33,430 --> 00:01:36,710 or lying flat with palms touching the deck. 22 00:01:36,710 --> 00:01:40,530 Forearms may be parallel or angled inward, 23 00:01:40,530 --> 00:01:43,960 but the hands cannot be clasped together. 24 00:01:43,960 --> 00:01:47,740 Feet should be placed no more than hip width apart. 25 00:01:47,740 --> 00:01:52,740 Hips shall be lifted off the deck with ankles at 90 degrees 26 00:01:53,150 --> 00:01:55,820 and the bottom of the toes on the deck. 27 00:01:55,820 --> 00:02:00,690 Knees are straight, pelvis tilted into a neutral position, 28 00:02:00,690 --> 00:02:01,743 and back flat. 29 00:02:02,600 --> 00:02:06,410 The back, buttocks, and legs shall be straight 30 00:02:06,410 --> 00:02:10,850 from head to heels and must remain so throughout the test. 31 00:02:10,850 --> 00:02:13,210 The neck should be kept neutral, 32 00:02:13,210 --> 00:02:16,360 face looking straight down at the deck 33 00:02:16,360 --> 00:02:18,410 throughout the duration of the test 34 00:02:18,410 --> 00:02:21,960 so the body remains straight from the head to the heels. 35 00:02:21,960 --> 00:02:25,810 Toes, forearms, and fist or palms 36 00:02:25,810 --> 00:02:28,830 shall remain in contact with the deck at all times. 37 00:02:28,830 --> 00:02:32,920 Folding and unfolding of hands is not permitted. 38 00:02:32,920 --> 00:02:35,470 No part of the member's upper body 39 00:02:35,470 --> 00:02:38,420 may contact a vertical support surface. 40 00:02:38,420 --> 00:02:43,420 Involuntary muscle spasms, for example shaking, trembling, 41 00:02:43,630 --> 00:02:47,950 or quivering, resulting from maximum exertion 42 00:02:47,950 --> 00:02:51,850 during the course of exercise is anticipated and permitted 43 00:02:51,850 --> 00:02:55,420 as long as the proper forearm plank position is maintained. 44 00:02:55,420 --> 00:02:57,450 The forearm plank is ended 45 00:02:57,450 --> 00:02:59,600 when any of the following occur. 46 00:02:59,600 --> 00:03:02,280 The maximum time for forearm plank has elapsed 47 00:03:02,280 --> 00:03:04,350 or until the last participant stops 48 00:03:04,350 --> 00:03:06,530 prior to the maximum time allowed, 49 00:03:06,530 --> 00:03:10,850 any part of the body other than hands, fist, forearm, 50 00:03:10,850 --> 00:03:15,730 or feet touch the deck, member lowers their head to hands, 51 00:03:15,730 --> 00:03:19,440 member lifts hands, forearms, or feet off the deck, 52 00:03:19,440 --> 00:03:22,680 member does not maintain 90 degrees at the elbow, 53 00:03:22,680 --> 00:03:25,860 for example member shifts weight forward 54 00:03:25,860 --> 00:03:28,540 or back on forearm or toes, 55 00:03:28,540 --> 00:03:32,700 decreasing or increasing the 90-degree bend, 56 00:03:32,700 --> 00:03:37,700 or when member receives more than two corrections on form. 57 00:03:38,720 --> 00:03:40,950 On the third correction of form, 58 00:03:40,950 --> 00:03:45,950 the CFL or ACFL will stop the member and record the time. 59 00:03:46,450 --> 00:03:49,523 This will be the member's official forearm plank time. 60 00:03:52,034 --> 00:03:55,284 (soft strumming music)