When was the last time you took the President's Fitness Challenge? I like home fitness tests, and this is the only test approved by the leader of the western world. We all know that working out is important to Obama, but I wonder if he will update this test while in office. I think one healthy way to celebrate presidents is to take this challenge. Plus, you can see how you stack up against school-age children!
Here are the details of the challenge.
- Curl-ups: Lie on back with knees bent and feet about 12 inches from booty. Have partner hold your feet (or put them under your couch). Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Curl up touching elbows to thighs and then lower the back to the floor so that shoulder blades touch the floor. That's one rep. Count how many reps you can do in 60 seconds.
Measures: Abdominal strength and endurance
- Shuttle Run: Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Start behind opposite line. Run to the blocks, pick one up, run back to the starting line, place block behind the line, run back and pick up the second block and run back across. Don't forget to time yourself.
Measures: Speed, quickness, and agility
There are three more elements to the challenge so
- Endurance Run/Walk: Run or walk a mile as quickly as possible.
Measures: Heart/lung endurance
Pull-Up: Hang from a horizontal bar at a height the student can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). Raise body until chin clears the bar and then lower body to full-hang starting position. See how many you can do.
Measures: Upper body strength and endurance
- "V" sit: Mark a straight line two feet long on the floor, this is your baseline. Draw a measuring line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the "0" point. Sit on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12 inches apart. Clasp thumbs so that hands are together, palms down and places them on measuring line. Reach forward as far as possible (have someone hold your feet if you can), keeping fingers on baseline and feet flexed. Hold for three seconds and that is your distance.
Measures: Flexibility of the lower back and hamstrings
To be presented with the Presidential Fitness Award you need to be in or above the 85th percentile. For a 17-year-old girl, the standards are as follows:
- Curl-ups: 44 in 60 seconds
- Shuttle run: 10 seconds
- One mile run: 8:15
- Pull ups: 1
- "V" sit: +8
So how did you do?