Physical Fitness Challenge 2007 Guide

by Capt Deborah Thiem and C/1^st^ Lt Eric Jackson

Physical Fitness Challenge 2007

Notice: There have been some important changes made to the competition,
so read carefully.

Overview:

Goal:

-   To have fun while becoming more physically active.

Benefits:

-   Improves the health and physical condition of your body.

-   Improves cadet physical fitness test passing percentage

-   Develops a lifetime habit of physical fitness

-   It's FUN!

[Click here to visit the
website.](http://www.vawg.cap.gov/cadet/pfc07/pfcmain.html) (Ctrl +
click to follow link)

To Participate:

1.  Right click [here](http://www.vawg.cap.gov/cadet/pfc07/pfc07.xls)
    and save to your computer using your name as the file name.  The
    Excel document contains worksheets for each month and a summary
    sheet.  You must enable macros.  It will ask for your information
    when you open the file. Read the instructions on the Excel document!

2.  Members enter data each month, with monthly total automatically
    transferred to the summary sheet.  Members assign points for
    physical fitness activities based on time and the activity level,
    with the final decision made by the Director of Cadet Programs. 
    Time is based on the number of minutes spent at the activity level
    (which does not include warm up, cool down, or breaks).  There are
    also points assigned to push-ups, sit-ups, chin-ups, and crunches.
    (See Table 1) Questions regarding points for activities should be
    directed to [Capt Deborah
    Thiem](mailto:thiemdeborah@aol.com?subject=PFC07).

3.  Members are to submit the entire Excel document by the 5th day of
    the next month.  Incomplete spreadsheets will be returned.  By
    submitting, the member certifies that the data is correct and
    accurately reflects the level of activity performed.

4.  Monthly website postings will include recognitions for top cadets,
    seniors, and unit.

5.  Certificates are issued for attaining
    [100](http://www.vawg.cap.gov/cadet/pfc07/100pt.doc) points,
    [250](http://www.vawg.cap.gov/cadet/pfc07/250pt.doc) points, 500
    points and 1000 points. Once a member is listed on the recognition
    list as having achieved a level, the unit commander issues the
    certificate for the 100 point level and the group commander issues
    the certificate for the 250 point level. The Wing will issue
    certificates for the highest levels.

  ------------------------------------------------------- ------------- ------------
  **Table 1.  Points for Activities**                                   

  **Activity**                                            **Measure**   **Points**

  Push-ups (Limit of 200 per day)                         20            1

  Sit-ups (Limit of 300 per day)                          30            1

  Crunches (Limit of 400 per day)                         40            1

  Chin-ups/Pull-ups (Limit of 100 per day)                10            1

  High impact activities\                                 10 min.       1
  (such as **competitive** basketball, running, swimming,               
  cycling)                                                              

  Med impact activities\                                  20 min.       1
  (typical fitness activities such as tennis, rock                      
  climbing, weight lifting, jogging, biking, karate)                    

  Low impact activities\                                  30 min.       1
  (typical leisure activities such as golf, bowling,                    
  walking)                                                              
  ------------------------------------------------------- ------------- ------------

Chapter 1 -- The New Activities

We have added certain activities to the Physical Fitness Challenge to
encourage cadets to do exercises that directly focus on increasing their
ability to pass their PT tests.

**Push-ups:** Refer to [CAPP
52-18](http://level2.cap.gov/documents/u_082503084254.pdf) for
instructions. Participants may do different styles of push-ups as well,
such as the diamond, fisted, and clapping push-ups. **20 push-ups = 1
point**. (They do not have to be done all at once.) **Limit of 200
push-ups a day**.

**Sit-ups:** Refer to [CAPP
52-18](http://level2.cap.gov/documents/u_082503084254.pdf) for
instructions. **30 sit-ups = 1 point**. (They do not have to be done all
at once.) **Limit of 300 sit-ups a day**.

**Crunches:** Start in the same position as sit-ups, except extend your
arms and put your hands on your legs. Rise up enough to touch your knees
with your hands (just a few inches). Go down and count 1 crunch. **40
crunches = 1 point.** (They do not have to be done all at once.) **Limit
of 400 crunches a day**. *["But we don't have to do crunches to pass our
PT tests!"]{.underline}* True, but crunches are healthier for you. And
if you do enough of them, and do them right, you will be able to pass
the sit-ups portion of the PT test with flying colors.

**Chin-ups/Pull-ups:** Find a pole or ledge high enough to hang from
with your arms fully extended and your feet above the ground (or deep
swimming pool!) Now, with either your palms facing toward you
(chin-ups), or palms facing away from you (pull-ups), pull yourself
upward until your chin is above the pole (or whatever it is you are
holding on to). Let yourself all the way down (don't let go of the
pole!) and count 1 chin-up (or pull-up). **10 chin-ups/pull-ups = 1
point**. (They do not have to be done all at once.) **Limit of 100
chin-ups/pull-ups a day**.

Chapter 2 - The Excel Document (Spread Sheet)

  -----------------------------------------------------------------------------------------------------
  **[To Setup your spread sheet for the month:]{.underline}**

  Column **A**: Enter C for Cadet or S for Senior Member

  Column **B**: Enter your 3 digit unit number

  Column **C**: Enter your 6 digit CAPID

  Column **D**: Enter your last name

  Column **E**: Enter your first name

  **NOTE:** If you have a later version of Microsoft Excel

  you will be prompted to enter this information if it\'s not on the January Sheet.

  **[For each day of physical activity:]{.underline}**

  **If you have done a special activity (Push-ups, Sit-ups, Crunches, or Chin-ups/Pull-ups):**

  Column **F**: Enter date as mm-dd-yy

  Column **G**: Enter what special activity you did

  Column **H**: Enter the number of repetitions you did

  Column **L**: Enter number of points earned according to Table 1 (2 DECIMAL PLACES)

  **If you have done any other type of activity:**

  Column **F**: Enter date as mm-dd-yy

  Column **G**: Enter a brief description of activity

  Column **I**: Enter number of hours of activity.

  Column **J**: Enter number of minutes of activity.

  Column **K**: Enter level of activity (\"1\" high, \"2\" medium, or \"3\" low)

  Column **L**: Enter number of points earned according to Table 1 (2 DECIMAL PLACES)

  Column **N** shows total for that month, and the total transfers to summary page automatically.

  HAVE FUN!

  (Link below has underscores, before and after "word".)

  [[For technical difficulties, contact Eric Jackson:
  studythe_word_1189@yahoo.com]{.underline}](mailto:studythe_word_1189@yahoo.com?subject=Tech CPFC07)
  -----------------------------------------------------------------------------------------------------

Chapter 3 -- Begin!

After you have read this guide, and downloaded the Excel document, you
are ready to begin!

1)  Open your Excel document.

2)  Enter all your basic information. (See Setup section in the
    Instructions on the Excel document.)

3)  Get down and do 20 push-ups! Can't do that? Try 30 sit-ups! Too
    easy? Do more!

4)  Record your special activity information on the first empty line of
    your Spread Sheet. (See Special Activity section in the Instructions
    on the Excel document.)

5)  Congratulations!! You have now earned your first point(s) in the
    Physical Fitness Challenge 2007!!