The nation needs your help if we are to be successful in challenging our
children to develop healthy minds and healthy bodies. I appreciate your
willingness to participate in the President's Challenge Program.
Sincerely,
Bill Clinton
THE PRESIDENT'S COUNCIL ON PHYSICAL FITNESS AND SPORTS
WASHINGTON, D.C 20201
A MESSAGE FROM
THE PRESIDENT'S COUNCIL ON PHYSICAL FITNESS AND SPORTS
Since 1966 the Presidential Physical Fitness Award Program has offered you,
Americans youth, the chance to improve your fitness. This program, for all young
people between the ages of 6 and 17, regardless of abilities or special needs,
measures muscular strength and endurance and flexibility. All you need to
participate is the desire to Get Fits and to take the president's Challenge."
This handbook can be the first step on your journey to getting in shape: an
adventure into fitness that will last a lifetime! But with fitness, as with anything,
you need to start from the beginning. Here's how to do it.
This booklet will show you how to prepare for each of the elements of the
“President's Challenge.” Becoming physically fit is like building a house. You
need to gain a strong foundation and over time build upwards from there. So, try
each exercise in the book, doing the best you can. Be careful not to push too
hard, too fast. You don't want to risk an injury that would keep you from your
goal. If you can't do an exercise at first, don't worry. Keep in mind that even the
world's best athletes had to start somewhere. What's important is improvement.
With determination and a strong commitment, you will reach your goal. Everyone
can become physically fit.
Once you feel you have mastered the exercises in this booklet, you are ready to
take the president's Challenge." The program has four different levels of awards:
the Presidential Physical Fitness Award, given for outstanding achievement; the
National Physical Fitness Award, given for reaching a basic but challenging level
of fitness; the Participant Physical Fitness Award, given for attempting the
Presidents Challenge; and the Health Fitness Award for reaching a healthy level
of fitness.
Please remember that everyone is a winner in fitness. Knowing that you've done
your best and learning in which areas you need to improve are important also.
So, the road you take on your "journey into fitness” is up to you. Head in the right
direction and keep focused on your goal of becoming as physically fit as you can
be, and in time you will reach your destination.
KEYS TO SUCCESS
• TAKE PRIDE IN WHAT YOU DO: Finish each job you start and make sure
you've done your best.
• TAKE SETBACKS IN STRIDE: Learn from your mistakes and keep looking
toward the future.
• SET NEW GOALS: You'll never know what you can do until you try.
• WORK HARD: Talent alone is not enough. Only by hard work can you reach
your goal.
• COMMITMENT: Make a total commitment to achieve your goals.
• BE CONSISTENT: Set a regular schedule and stay with it.
• ALWAYS GIVE 110%: Do more than is expected of you.
• BE PREPARED: To get ahead, plan ahead.
• ENTHUSIASM: Be positive. Enjoy what you do and do it as well as you can.
• BE INNOVATIVE: The ability to find a new method or get better results sets
people apart.
• BE CONFIDENT: To succeed, you must know you can do it.
Contents
INTRODUCTION
PCPFS MOTIVATIONAL TIPS
WHAT IS PHYSICAL FITNESS?
HOW DO YOU MEASURE PHYSICAL FITNESS?
BODY COMPOSITION
HOW TO IMPROVE
THE PRESIDENTIAL PHYSICAL FITNESS AWARD PROGRAM
THE HEALTH FITNESS AWARD
EXERCISE PROGRAM
GUIDELINES FOR QUALIFYING STUDENTS WITH DISABILITIES
FITNESS QUIZ
Introduction
American youth have participated in the Presidential Physical Fitness
Award Program or the President's Challenge since 1966. The program includes
all young people from the ages of six through 17, including those students with
special needs.
In addition, three awards are also available to go with the prestigious
Presidential Physical Fitness Award for outstanding achievement. The National
Physical Fitness Award was introduced in 1987 and is for those who reach a
basic yet challenging level of fitness. An award called the Participant Physical
Fitness Award, introduced in the Fall of 1991, is for those who attempt the
President's Challenge but don't qualify for a Presidential or National Award.
This booklet will help you to become as physically fit as you can be. On
the following pages you will learn how to get in shape, how to practice for each of
the events in the President's Challenge, and how to improve on those events
which are giving you trouble so that you can increase your chances of earning
one of the President's Challenge awards.
Everyone can become physically fit. All it takes is some determination,
some time and a serious commitment. Don't be discouraged if you can't do
EVERY exercise immediately. Do what you can and go on to the next exercise.
By following the directions in this booklet, you'll soon be on the way to
improvement.
It's important to remember, however, that you shouldn't try to do too much
too soon, because you could injure yourself. Getting in shape requires time. If
you feel pain or exhaustion, ease off and tell your parent or instructor. A workout
should be challenging, but not painful. As you get in better shape you'll also find it
fun and exhilarating.
So, let's GET FIT
Motivational tips from the PCPFS
Don't make the mistake of thinking that just because you are active, you
are physically fit already. It takes specific exercises to build fitness—exercises for
flexibility, strength and endurance. That's where this booklet will help. It's also fun
to learn how your muscles work. You may want to read a book on fitness or on
the human body to increase your knowledge.
It's also important and fun to set goals. Record your weekly progress in a
personal log or notebook. Keep track of the number of pull-ups and curl ups you
do and how far you can stretch. Keep track of the number of miles jogged. You
may want to chart them on a map and plot a cross-country, imaginary trip. It's
also fun to make exercise a part of your daily life and to try to include friends and
family members in your physical activities—walking, bicycling, swimming,
skating, skiing, just to mention a few.
Even with a busy schedule, you can find time to exercise. Try to set aside
a specific time each day. Maybe you can cut down on the amount of time you
spend watching TV. Or you can find exercises you can do while watching your
favorite programs. The important thing is to make the commitment to get fit. Even
if you don't earn an award this year, you'll known that you've tried and that you
are heading in the right direction. No one can expect more of you than that.
Beginning in the fall of 1996, as an alternative to the traditional physical
fitness awards, the President's Challenge now offers you the opportunity to earn
a Health Fitness Award. This award can be earned by all youth who display that
they have achieved a "healthy level of fitness." By doing this you are more likely
to participate in activities and less likely to suffer from injuries.
Many of the events for the Health Fitness Award are the same as the
physical fitness awards, which makes it just as fun and challenging to prepare
yourself.
What is Physical Fitness?
Being physically fit means having the energy and strength to perform daily
activities vigorously and alertly without getting "run down," and to have energy
left over to enjoy leisure-time activities or meet emergency demands. When you
are physically fit, your heart, lungs and muscles are strong and your body is firm
and flexible. Your body weight relative to your height, or Body Mass Index (BMI),
is within a healthy, desirable range.
Physical fitness will help you control your weight and cope with stress.
You'll feel and look better and that often means success in anything you want to
do, such as work, sports, dance, and other recreational activities. You may even
do better in school.
Getting in shape is important for your future. You'll be healthier both now
and as an adult, and that means a more enjoyable and active life.
Fitness is feeling GREAT!
How do you measure Physical Fitness?
Physical fitness can be broken down into three main parts: endurance,
strength and flexibility. Each one can be measured and there are specific
exercises to improve each area.
ENDURANCE is the ability to keep moving for long periods of time. There
are two types of endurance:
Cardiorespiratory endurance means that your heart and lungs are able to
supply your muscles with lots of oxygen and nutrients. “Aerobic" exercises like
running, walking, jumping rope and cycling build endurance in your heart and
lungs. How fast you can run or walk ¼, ½, or 1 mile is one test of heart/lung
endurance.
Muscular endurance means that your muscles are strong enough to move
for long periods of time. Exercises such as push-ups, leg raises, and curl-ups
build muscular endurance and strength. How many curl-ups you can do is a test
of abdominal muscle strength and endurance.
WHY BUILD ENDURANCE? With high levels of endurance you have
more energy and are able to play harder and longer during sports or games. You
don't get out of breath easily and your muscles are firm. When your heart and
lungs are in good shape you're healthier and less likely to develop some forms of
disease. Also, doing "aerobic" exercises burns extra calories and helps keep
your weight under control.
STRENGTH is how much force you can exert with your muscles. You can
measure this by seeing how much weight you can hold in place (static strength),
how much weight you can move (dynamic strength), or how fast you can move a
weight (power). This weight can refer to your own body weight or special
equipment such as a barbell or strength training machine. Always make sure you
talk to someone who knows a lot about strength training before you use special
equipment.
WHY BUILD STRENGTH? When you are strong you don't need to rely on
others to do the "heavy" work and you are less likely to injure your muscles. You
can do things like lift your body weight and move heavy objects. Hard jobs
become easier and you'll also do better in sports, games and other activities.
FLEXIBILITY means that you can move your muscles and joints through
their "full range of motion." Stretching exercises increase flexibility. Seeing how
close you can come to touching or reaching beyond your toes is one measure of
flexibility.
WHY BUILD FLEXIBILITY? When your muscles are flexible you can
reach, bend and stretch more easily. You are less likely to injure your muscles
and joints. Stretching helps decrease tension and stress, and makes your body
feel good.
Other factors that will affect how well you do in the President's Challenge
are Speed, Agility, and Coordination. These factors also will help improve your
performance in your daily activities, or sports and games.
Body Composition
People who are physically fit have a well balanced body shape and good
body composition. Body composition means how much of your body is fat
compared to lean-body mass, which includes muscles, bones, tissues and
organs.
Exercise gives muscles their shape, and muscles give shape to your body.
People who exercise are more likely to have less body fat than those who are not
in shape. Boys naturally tend to have less body fat than girls.
You are healthier when your weight and body fat are in the right range.
The scale is not always a good indicator of fitness particularly for athletes. Since
muscle weighs more than fat, you could have good body composition yet appear
to weigh too much on the scale, or you could weigh the right amount but have too
much fat on your body. If you want to know whether your body composition is
good ask your physical education or health teacher, or a fitness instructor, to
measure your percent body fat or calculate your Body Mass Index (BMI).
How to Improve
To improve your fitness level, you must follow the P.R.O.S.— the
principles of exercise. They are PROGRESSION, REGULARITY, OVERLOAD,
SPECIFICITY, and here's what they mean:
PROGRESSION—Gradually increase how hard, how long and how many
times you do an exercise over a period of time. It takes six to eight weeks for
physical improvements to be seen, but you'll feel better right away. For example,
don't try to go from 5 curl-ups to 50 curl-ups overnight, but add a few more every
week until you've reached your goals.
REGULARITY—Set up a regular schedule and work out every day, or at
least 3-4 times each week. It's not good to take too much time off between
workouts—what you don't use, you lose.
OVERLOAD—For a muscle to get stronger it must work harder than it
does at rest. This means making your heart beat faster and your breathing
increase during aerobics, doing more repetitions of an exercise or lifting more
weight. If an exercise feels too easy it probably is, and chances are you won't
improve. But remember, don't overdo it. "No pain, no gain" is a myth!
SPECIFICITY—Exercise is specific. For example, aerobic exercises won't
build flexibility. And, stretching exercises won't make your muscles stronger. To
be flexible you have to stretch, and to be strong you have to make your muscles
work hard. And, to be good at a certain sport you have to practice that sport.
How to meet the “President’s Challenge”
Since 1966, American youngsters have taken part in the Presidential
Physical Fitness Award program or the President's Challenge. Those youngsters
reaching the 85th percentile or above on all five items of the test became eligible
to receive the Presidential Physical Fitness Award for outstanding achievement.
To help motivate many more young people to exercise regularly and
improve their fitness, three awards have been added to complement the long-
standing Presidential Physical Fitness Award. The National Physical Fitness
Award was added in 1987 and recognizes those youngsters who score at or
above the 50th percentile on the same five test items. The Participant award,
introduced in the Fall of 1991, recognizes boys and girls who attempt all five test
items but whose scores fall below the 50th percentile on one or more of them.
Refer to pages 20 and 21 for the Health Fitness items and standards. All four
awards are now available to boys and girls with disabilities based on the criteria
outlined on page 39 of this booklet.
| Challenge Item | Primary Fitness Component
Measured |
| One-mile run/walk | heart/lung endurance |
| Curl-ups (or partial curl-ups) | abdominal strength/endurance |
|
| V-Sit Reach (or sit and reach) | lower back/hamstring flexibility |
| Shuttle Run | leg strength/endurance/power/agility |
| Pull-ups (or right angle push-ups) | upper body strength/endurance |
WHAT DOES PERCENTILE MEAN? The standards for the President's
Challenge test are based on the fitness scores of thousands of students like
yourself in the United States. If you score at the 85th percentile or above, you
have scored in the top 15 percent of your age group. If you score at the 50th
percentile or above, it means that you have scored in the top half among the
youngsters in your age group who have taken this test.
When you qualify for the National Physical Fitness Award you are eligible
to receive either a National certificate of achievement, a RED emblem or both.
When you qualify for the Participant Physical Fitness Award you are
eligible to receive either a Participant certificate of achievement, a WHITE
emblem or both.
The program is conducted in schools, park and recreation departments,
YMCA's, Jewish Community Centers and other youth organizations. Ask your
teacher for more information on the program.
Winning an award is something of which to be proud. We encourage you
to strive to do better and if you qualify for the white emblem this year, go for the
red next year; if you win the red, go for the blue. But remember, you're all
winners in fitness!
These are the exercises you will be asked to do to qualify for the
Presidential, National or Participant Awards. Check your scores against the
charts on pages 18 and 19.
Curl-Ups
Lie on cushioned, clean surface with your knees flexed, feet about 12
inches from your buttocks. Place hands on opposite shoulders, arms close to
chest. A partner will hold your feet and count each curl-up. Raise your trunk up to
touch elbows to thighs. A complete curl-up is counted each time you lie back and
touch your shoulders to the floor. The goal is to do as many curl-ups as you can
in one minute.
Option: Partial Curl-Ups
Lie on cushioned, clean surface with your knees flexed, feet about 12
inches from your buttocks. Your feet are not held or anchored. Arms are
extended forward with fingers resting on your legs and pointing toward your
knees. Have a partner cup their hands under your head. Raise your trunk until
your fingers touch your knees, then back down until your head touches your
partner's hands. Do one every three seconds until you can do no more in rhythm
(you have not done the last three in rhythm) or you have reached the target for
the Presidential Award.
Pull-Ups
Grasp a bar with an overhand or underhand grip. Small children can be
lifted to this position. Feet should not touch the floor and legs should hang
straight. Begin by hanging with your arms straight. Pull your body up with a
steady movement until your chin is over the bar and extend back down. Do as
many pull-ups as you can. There is no time limit and the pull-ups must be done
with straight legs.
Option: Right Angle Push-Ups
Lie face down on the mat in push-up position with your hands under your
shoulders, fingers straight, with your legs straight out and partially apart. Push up
until your arms are straight, keeping your back and knees straight, then bending
your arms until you have a 90 degree angle at your elbows. Have a partner hold
their hands at this point. A partial curl-up is counted every time you touch their
hands with your shoulders. Do one every three seconds until you can do no more
in rhythm (you have not done the last three in rhythm) or you have reached the
target for the Presidential Award.
Shuttle Run
Two blocks of wood or similar objects are placed behind a line drawn 30
feet from where you start. On the signal "Ready, Go!" you run to the blocks, pick
one up, bring it back and place it behind the starting line. You then run and pick
up the second block and bring it back across the starting line. Your fastest time is
recorded.
One Mile Walk/Run
At the signal "Ready, Go" you begin running one mile on a track or safe
area marked off to the correct distance. Option: Ages 6 & 7 have the option of
running one-quarter of a mile, while ages 8 & 9 have the option of running one-
half mile. Walking is permitted. However, the goal is to complete the mile as fast
as possible.
V-Sit Reach
Take off your shoes and place your feet directly behind a line marked on
the floor. Your feet should be 8-12 inches apart. This is the baseline. A
measuring line is placed between your legs. Clasp your thumbs so that your
hands are together with palms down and place them on the measuring line. A
partner will hold your legs straight. Keeping your toes pointing upward (feet
flexed) reach forward as far as possible along the measuring line. Exhale as you
reach forward. Reaches beyond baseline are "plus" scores, behind baseline are
"minus." Baseline equals "0." You'll have three practice tries and the fourth reach
will be recorded.
Option: Sit and Reach
A specially designed box is used for this flexibility test. You sit on floor with
legs straight and feet held flat against end of box. A measuring line is on top of
the box with 23 centimeters marked at the level of the feet. You place your hands
evenly along measuring line, one hand on top of the other, and reach as far as
you can. Three practice tries are allowed and the fourth reach is recorded.
Scores are recorded in centimeters.
Can you meet the President’s Challenge?
On the following pages are some exercises you can do to get in shape for
the President's Challenge. How you do these exercises is very important so be
sure to follow the directions carefully. If you are unsure about what to do or would
like some different exercises, ask your physical education teacher or someone
knowledgeable about physical fitness. Remember, exercising comes easier to
some kids than others. Work hard but don't make getting in shape a contest.
Progress at your own pace and you will soon see and feel the benefits.
Getting in Shape to meet the President’s Challenge
Always warm up your body first for about five minutes to get your muscles
and joints ready for action. You'll know you are warmed up when you start to
sweat and breathe heavier. Warm up exercises actually raise your body's
temperature and make your muscles more limber. After you've warmed up, your
body and mind are ready for more vigorous activity. The four exercises that begin
on page 22 are warm-up exercises.
Health Fitness Award
The President's Challenge now offers an opportunity to earn a Health
Fitness Award. You can earn a Health Fitness Award (HFA) if you reach the
scores in the chart on the next page. By reaching these scores you can say that
you have reached "a healthy level of fitness."
Many of the events are the same as the physical fitness test with a few
differences. The following five items make up the events for the Health
Fitness Award:
1. Partial Curl-Ups (see page 13)
2. One Mile Run/Walk or the distance options for ages 6-9 (see page 16)
3. V-Sit Reach or Sit & Reach option (see page 17)
4. Right Angle Push-Ups or Pull-Ups option (see page 14)
The final part of the Health Fitness Award is to find out your Body Mass
Index (BMI). This is a measure of your weight relative to your height and is used
as an estimate of the amount of fat you have. Here's how to do it:
5. Body Mass Index
Step One: Convert your weight to kilograms (kg) 2.2 Ibs = 1 kg.
Step Two: Convert your height to meters (m) 1 inch=.0254m
Step Three: Square your height (m2) height x height
Step Four: Divide your weight by your height (m2) w(kg) ) h(m2)
If your scores meet those in the chart on page 21 then you have a healthy
level of fitness.
Deep Breather
Stand tall with knees slightly bent. Rise on your toes and slowly circle your
arms inward and upward, until arms are straight overhead. Inhale deeply.
Continue circling your arms backward and downward while lowering your heels
and exhaling. This exercise should be done slowly and smoothly. Repeat 5
times.
Swinging March
Stand up straight with feet shoulder-width apart, hands at your sides.
Alternate right and left arms in forward circle motions as if you were doing the
forward "crawl" swimming stroke. At the same time, lift your opposite knee so that
when your right arm is circling forward your left knee is raised; right knee is
raised while left arm is moving forward. Do 10 complete circles with each arm
and then switch arms to do the "backstroke." Repeat 10 full circles with each
arm.
The Pendulum Push
Stand straight with arms at your side. Step to right, bending your right
knee. Raise arms overhead and push towards the ceiling. At the same time, rise
on your right toes and lift your left leg off the ground, keeping all your weight on
the right foot. Put your left leg back on the ground, bending both knees and
placing hands on shoulders. Repeat to the left side by pushing off on your left
foot, pushing palms towards the ceiling and lifting your right foot off the ground.
Repeat 10 times on each side.
Jumping Jacks
Stand straight with feet together. Jump up and land with your feet
shoulder-width apart as you swing arms to shoulder height. Jump back to starting
position while clapping your hands over your head. Jump up and land with feet
apart while bringing your arms back to shoulder height. Jump back to starting
position while lowering arms to your sides. Repeat this 4-part jumping jack 10-20
times at a slow, controlled pace.
Stretching
Stretching helps prevent your muscles and joints from getting injured.
Stretching makes your body more flexible so you are able to move easily and do
your best in your activities.
When you stretch, relax and breathe comfortably. Don't bounce or jerk.
Hold each position for about 10 seconds. If it hurts ease up a little. As you
improve, hold each stretch for 30 seconds. Stretching also helps you relax when
you're feeling tense. Always remember to stretch muscles after they've been
warmed up.
• The following are just a few of the stretches you can do every day to
improve your flexibility.
Back Scratch Stretch
You can do this stretch standing or sitting. Raise your right hand in the air
with your palm facing to the back. Bend your elbow and place the palm of your
hand on your back between your shoulders. Bring your left hand behind your
back and try to touch your right hand. Hold 10-30 seconds. Repeat two times on
each side. Don’t force this stretch; you may find one side easier than the other!
Knee-Hi Stretch
While standing, lift left knee toward your chest. Place left hand under your
knee and pull leg up to stretch the back of your leg and your lower back. Keep
standing leg slightly bent. Hold for 10-30 seconds. Repeat twice on each side.
Thigh Stretch
Keeping body upright, grasp left foot behind you with left hand. Slowly pull
leg back so that your knee moves away from your body until you feel a stretch in
the front of your leg. Hold 10-30 seconds. Repeat twice, with each leg.
Calf Stretch
Lean against a wall and put right leg behind you. Keep right heel on the
floor and very slightly bend the right knee. Lean forward until you feel a pull in
your calf and behind your ankle. Hold 10-30 seconds. Repeat twice with each
leg.
Cardio-Respiratory Exercises
Every exercise program should include aerobic activities to strengthen
your heart and lungs. Aerobic exercises require lots of oxygen and make your
heart beat faster. Walking, swimming, running and aerobic dancing are examples
of this type of exercise. Since the President's Challenge includes an endurance
run, it's a good idea to practice running as your aerobic activity.
After you've warmed up and stretched you're ready to run. And, don't
forget the P-R-O-S (page10).
First, find an area where a one-mile distance can be marked off. Four
times around a school track is usually one mile. If you've never run a mile before,
follow the Beginner program. If you're a pretty good runner, but haven't been
following a regular running routine, follow the Intermediate program. If you've
done a lot of running and are ready to time yourself for the one mile, follow the
Advanced program.
BEGINNER—Jog 2 minutes/walk 1 minute for a total of 15 minutes.
Repeat. Do this at least three times a week for 2 weeks. Don't worry about the
distance yet.
INTERMEDIATE—Jog 4 minutes/walk 1 minute. Do this for about 15-20
minutes at least three times a week. After about two weeks, reduce the amount
of walking time to 30 seconds. Gradually build up to about 30 minutes using this
pattern.
ADVANCED—Continuously jog for 20 minutes. Of course, there is no limit
here. If you find jogging is for you, you can run longer distances. Once a week,
time a one-mile run for speed and work up to the score you need to meet the
President's Challenge.
Training Tips for a Jogging Program
- Wear good running shoes with plenty of cushion and support.
- Land on your heel, roll through your feet and push off from the ball of your
foot. Running on your toes can make your calves feel very tight.
- Keep your shoulders relaxed and your elbows slightly bent. Look straight
ahead, not at your feet.
- Breathe steadily and deeply, with mouth open. If you have trouble catching
your breath, slow down a little.
- Run with good form. Let your arms swing naturally, and alternate arms and
legs. Your right arm and left leg should be moving forward at the same time
and your left arm and right leg at the same time.
- Always warm up (start gradually) and cool down (stop gradually). Stretch your
muscles before and after you jog.
- NEVER stop abruptly or lie down after your jog. When you're ready to stop,
gradually slow down and walk for about 3 minutes before coming to a
complete stop.
These exercises will help you get in shape to do CURL-UPS, PULL-UPS, and
SHUTTLE RUN for the President's Challenge. They will help develop your
muscle strength and endurance. Do these exercises and practice the specific
Challenge items as well.
Muscular Strength and Endurance Exercises
CURL-UPS:
Lie on cushioned, clean surface with knees bent at 90 degrees, feet flat on
the floor. Place your arms across your chest, hands on opposite shoulders.
Slowly curl your head, shoulders and upper back off the floor bringing elbows to
thighs. Breathe out as you curl up and then return to starting position while
breathing in. Start with 10 repetitions.
Gradually add 2 curl-ups each week until you've reached the 85th
percentile score needed for your age and sex. Practice these curl-ups at least 3
times each week. In addition, have someone time you once a week to see how
many curl-ups you can do in one minute. Eventually, you'll reach your goal! You
can do it with enough practice.
Modified Pull-Ups
Place a strong pole or pipe on the seats of two chairs placed about four
feet apart. Make sure the ends of the bar are secure. Lie on your back, slide
under the bar and grasp it with two hands, palms facing away from your body
and hands about shoulder width apart. Pull your chest up to the bar keeping your
body straight from head to feet. Do this 10 times. If it is easy, find a higher bar.
Eventually, work up to a horizontal bar where your body can hang completely off
the ground. Practice holding your chin above the bar or doing pull-ups at least
three times each week. Work up to the number you need to do to meet the
President's Challenge.
Push-Ups
Get down on your hands and knees and position yourself so that your
back is straight, head in line with your spine. Hands should be placed slightly
outside your shoulders, fingers pointed forward, feet on the ground. Slowly lower
your body until your chest touches the floor. Return to starting position. Once you
can do 20-25 with your knees bent, advance to the straight-leg position on your
hands and toes. Try to do 10 repetitions again to start!
Coffee Grinder
Support your body (turned sideways) on your right hand and arm and both
feet. Keep your right arm and both legs fully extended, with feet slightly apart.
Now "walk" your body in a circle using your right arm as a pivot. Repeat using
your left arm. Repeat 10 times on each side.
Crab Walk
Sit on the floor with knees bent, feet flat on the ground and hands placed
behind you on the floor. Raise your body up so that it is supported by your hands
and feet. Walk forward on hands and feet for 5 steps, then backward for 5 steps.
Add one step each way every week. Build up to 20 steps in each direction.
The Hoop Hopper
Cut out circles of paper or mold circles out of wire about 12-15 inches in
diameter. Stagger 12 hoops in two rows of six with 12 inches separating the
hoops from one another. Run through hoops, alternating right and left, with right
foot going through hoops on right side, and left foot going through left hoops. Lift
your knees high. Once you get good at this, time yourself and try to get faster.
The Wall Jump
Stand sideways next to a wall and extend your arm up. Mark, mentally or
with a piece of tape, the spot one yard away from your fingers. Drop your arm,
bend your knees and leap up and try to touch that mark. Repeat 10 times on
each side.
Cooling Down
After you have done your aerobic or muscular conditioning work, you're
ready to cool down. Just as you had to warm up your body before exercising
vigorously, you should cool it down to get your breathing back to normal. Cooling
down helps keep your muscles from becoming sore and stiff.
Before you do your cool-down stretches, walk around for a few minutes to
make sure your breathing is back to normal and your heart is NOT beating fast.
You should be feeling slightly relaxed by the time you're ready to do stretches.
You can choose stretching exercises you've done in your warm-up or add
others. The important thing to remember is to stretch all major joints and muscle
groups, especially those you have used during your workout. This is the time
when you really can work on your flexibility, since it's easier to stretch warm
muscles.
When you're done, see how many questions you can answer correctly in
the fitness quiz that follows . . . you're on the road to physical fitness!
PRESIDENT'S COUNCIL ON PHYSICAL FITNESS AND SPORTS
Statement of Policy
and
Guidelines for Qualifying Students with Disabilities for the
Presidential, National, Participant Physical Fitness,
or the Health Fitness Awards
Students with disabilities have the right to an individual physical fitness
program and the President's Council on Physical Fitness and Sports (PCPFS)
includes this important element in guidelines for quality physical education. The
Council also believes these students can be motivated to develop lifetime habits
of appropriate exercise through recognition of achievement in physical fitness.
The modified award criteria listed below have been prepared to permit boys and
girls ages 6-17 with disabilities to qualify for the Presidential, National, Participant
Physical Fitness, or the Health Fitness Awards in the President's Challenge
Awards Program.
Qualified instructors who verify they have followed the criteria presented
may qualify students with disabilities who do not reach PCPFS printed standards
on one or more of the five test items in the awards program.
THESE MODIFICATIONS APPLY TO ALL AWARDS.
CRITERIA FOR QUALIFYING STUDENTS WITH DISABILITIES FOR THE
PRESIDENTIAL, NATIONAL, PARTICIPANT PHYSICAL FITNESS, OR THE
HEALTH FITNESS AWARDS
1. The instructor has reviewed the individual's records to identify medical,
orthopedic, or other health problems which should be considered prior to
participation in physical activities including physical fitness testing.
2. The individual has a disability or other problem that adversely affects
performance on one or more test items.
3. The individual has been participating in an appropriate physical fitness
program that develops and maintains cardiorespiratory endurance, muscular
strength and endurance, flexibility, and body composition.
4. The instructor has administered the following five test items according to the
provided program instructions allowing for modifications of or substitutions for
those items necessary to accommodate the individual's condition: (1) one-mile
walk/run, (2) curl-ups or partial curl-ups, (3) pull-ups, right angle push-ups, or
flexed-arm hang, (4) shuttle run, and (5) V-sit reach or sit and reach.
5. The instructor judges that the individual has been tested on all five test items
and/or in each of the five fitness categories and has performed at a level
equivalent to a Presidential, National, Participant Physical Fitness, or the Health
Fitness Award.
Fitness Quiz
(Adapted from "Fitness for Living," Wait Disney Educational Media Company in
cooperation with the PCPFS)
1. Stretching exercises will help:
A. Build strength
B. Avoid injuries
C. Burn calories
D. None of these
2. Joints and muscles are prepared for vigorous exercise by:
A. Jogging and weight training
B. Warmups and stretching
C. Rope climbing and situps
D. Pushups and jumping rope
3. Muscle endurance is:
A. The ability to move a heavy weight once
B. The ability to stretch
C. The ability to move something many times
D. The ability to jump high
4. Jogging for 20 minutes will improve:
A. Flexibility
B. Muscle strength
C. Heart/lung endurance
D. None of these
5. The best heart/lung (aerobic) endurance exercise is:
A. Short, fast runs
B. Long, slow runs
C. Tumbling
D. Basketball
6. Muscle strength is the ability to:
A. Move a heavy weight once
B. Play sports
C. Move something many times
D. Run fast
7. Which athlete will probably require the most heart/lung (aerobic) endurance
during a game:
A. Soccer goalie
B. Softball fielder
C. Basketball guard
D. Football quarterback
8. Cooling down after a workout is important because:
A. It gives your body time to return to its normal level
B. It helps reduce your chance of injury
C. It lowers your pulse and breathing rate slowly
D. All of the above
9. The ratio of lean body mass to fat is:
A. Body size
B. Body type
C. Body fitness
D. Body composition
10. Physical fitness is important for:
A. Health
B. Physical performance
C. Mental well-being
D. All of the above
Answers to Fitness Quiz
1.B 2.B 3.C 4.C 5.B 6.A 7.C 8.D 9.D 10.D