| Aerobic Fitness | Start | 2nd Week | 4th Week | 6th Week | 8th Week | 10th Week | 12th Week | Goal |
|---|---|---|---|---|---|---|---|---|
| 9-Minute Run/Walk (yards completed) |
||||||||
| 1-Mile Run/Walk (minutes:seconds) |
||||||||
| You may choose either the nine-minute run/walk for distance OR the one-mile run/walk for time. You may also do both for extra experience and benefit. | ||||||||
| Strength | Start | 2nd Week | 4th Week | 6th Week | 8th Week | 10th Week | 12th Week | Goal |
|---|---|---|---|---|---|---|---|---|
| Sit-Ups (# done correctly in 60 seconds) | ||||||||
| Push-Ups (# completed) | ||||||||
| Pull-Ups (# completed) | ||||||||
|
You must do the sit-ups exercise and one other (either push-ups or pull-ups).
You may also do all three for extra experience and benefit.
Sit-ups: Lie on your back with knees flexed, feet on the floor, and heels between 12" and 18" from the buttocks. The arms are crossed. |
||||||||
| Flexibility | Start | 2nd Week | 4th Week | 6th Week | 8th Week | 10th Week | 12th Week | Goal |
|---|---|---|---|---|---|---|---|---|
| Reach (inches) | ||||||||
| Make four repetitions and record the fourth reach. This last reach must be held steady for 15 seconds to qualify. (Remember to keep your knees down!) | ||||||||
| Body Composition | Start | 2nd Week | 4th Week | 6th Week | 8th Week | 10th Week | 12th Week | Goal |
|---|---|---|---|---|---|---|---|---|
| Right Arm Circumference | ||||||||
| Shoulder Circumference | ||||||||
| Chest Circumference | ||||||||
| Right Thigh Circumference | ||||||||
| Abdomen | ||||||||
|
Remember that each set of measurements should be taken by the same adult,
if possible.
Measurements should be in inches. Right Arm Circumference: Midway between the shoulder and the elbow, with the arm hanging naturally and not flexed Shoulder Circumference: Two inches below the top of the shoulder and around the arms, chest, and back during breath expiration Chest Circumference: Under the arms and around the chest and back at the nipple line during breath expiration Right Thigh Circumference: Midway between the hip and the knee, and not flexed Abdomen: Circumference at navel level (relaxed) |
||||||||