Aerobic Fitness | Start | 2nd Week | 4th Week | 6th Week | 8th Week | 10th Week | 12th Week | Goal |
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9-Minute Run/Walk (yards completed) |
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1-Mile Run/Walk (minutes:seconds) |
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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 |
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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 |
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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 |
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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) |