ONE MILK WALK/RUN

The One Mile Walk/Run tests cardio-respi

ratory endurance, which allows your heart

and lungs to supply your muscles with lots

of oxygen and nutrients. The goal of the

walk/run is to complete the distance as fast

as possible 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.

CURL-UPS 

The goal of the Curl-ups

challenge is to do as many

curl-ups as you can in one

minute. Curl- ups test muscular up, lie on a flat surface

with your knees endurance, which flexed, and your hands

on opposite measures if your shoulders, arms close to chest.

Raise muscles are strong your trunk up to touch elbows to

thighs. enough to move for A complete curl-up is counted

each time long periods of you lie back and touch your

shoulders to time. To do a curl- the floor. 

PULL-UPS To do a Pull-up, grasp a bar with an

over- hand or underhand grip. Begin by

hang-ing 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 as you

can - there is no time limit. The

pull-ups must be done with straight

legs. Pull-ups test strength - how much

force you can exert with your muscles -

and muscular endurance.

V-SIT REACH

The V-Sit Reach tests your flexibility.

To do the V-Sit, take your shoes off and

place your feet directly behind a line

marked on the floor. A measuring line

will be marked between your legs Clasp

palm-down, and place your hands

together them on the line. Reach forward as far as you can. A partner will

help keep your legs straight. You'll have

three practice tries – the

fourth reach will be

recorded.

SHUTTLE RUN

In the Shuttle Run, two

blocks of wood are placed

behind a line drawn 30 feet

from where you start. On

"ready, Go!" you run to the

blocks. pick one up. bring it

hack, and place it behind

the starting line. Then, do

the same thing with the

second block Your fastest

time is recorded. This event

tests strength (power)-and

cardiorespiratory endurance.

WHAT IS THE PRESIDENT S CHALLENGE? 

The President's Challenge is a physical fitness awards

program designed to motivate and recognize students - 

students like you - who are developing a physically active 

lifestyle. The program is for ages 6 through 17, including 

those students with special needs.

WHAT ARE THE AWARDS7 

There are four awards that you can receive when you 

partici pate in The President's Challenge. Both emblems 

and certificates are available for all four.

The Presidential Physical Fitness Award is given to 

 those students who score at or above the 85th percentile on 

all five fitness events. 

The National Physical Fitness Award recognizes those 

who score at or above the 50th percentile.

The Participant Physical Fitness Award recognizes 

those who do all five events, but do not score above the

50th percentile on one or more of the events. 

The Health Fitness Award is given to those who 

complete all five events and meet a "healthy level of 

fitness."

PROGRESSION

Gradually increase how hard, how long and how many

times you do an exercise over a period of time. It will take

between six and eight weeks for physical improvements to

be seen, but you'll feel better right away

REGULARITY.

Set up a regular schedule and work out every day - at least

3 or 4 times a week. It's not good to take too much time off

between workouts - REMEMBER - 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, then it probably is, chances are you

won't improve. 

But DON'T OVER DO IT!

SPECIFICITY

Exercises are specific For example, aerobic exercises won't

increase 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.