Physical Exercises Push-ups Lunges Sit-ups Plank V-Sit Reach
Flutter Kicks Bent-Knee Push-ups Feet Elevated Push-ups Hindu Push-ups Left Arm and Right Arm Planks Extended SiTUPS Arm Extended Lunges Reverse Extended Lunges Mountain Climbers Hindu Squats Body Builders Squat Leaps Side Lateral Jumps 1 mile run V-SIT REACH (FLEXABILITY TEST)
With your shoes off, place your feet eight to 12 inches apart on a line marked on the floor.This is the baseline, which will be crossed by a measuring line that will be used to measure your flexibility.Clasp your thumbs so your hands are together with palms facing down, then place them on the measuring line.Have a partner hold your legs straight and keep your toes facing upward.As you reach forward, exhale, and reach as far as you can while staying in good position.Try this three times for practice and the fourth will be recorded. V-Sit Reach (inches) Boys
Age 13 14 15 16 17 18 100% 3.5 4.5 5 6 7 90% 3.25 4.25 4.75 5.75 6.75 80% 3 4 5.5 6.5 75% 2.75 3.75 5.25 6.25 70% 2.5 60% 2.25 50% 2 40% 1.75 30% 1.5 25% 1.25 20% 1 10% 0.75 Physical Exercises V-Sit Reach (inches) Girls
Age 13 14 15 16 17 18 100% 7 8 9 90% 6.75 7.75 8.75 80% 6.5 7.5 8.5 75% 6.25 7.25 8.25 70% 6 60% 5.75 50% 5.5 40% 5.25 30% 5 25% 4.75 20% 4.5 10% 4.25 Physical Exercises BENT KNEE PUSH-UPS Kneel on floor and bend knees so that you pivot on your knees rather than on your toes when doing a standard pushup. When you go to the down position, you feet should be in the air.Your knees act as a fulcrum.It is recommended that these be done on grass or with a towel, etc, to protect ones knees. 2. Bent Knee Push-Ups Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 60 63 66 69 72 75 90% 57 80% 54 75% 51 70% 48 60% 45 50% 42 40% 39 30% 36 25% 33 20% 30 10% 27 Physical Exercises Bent Knee Push-Ups Girls
Age 13 14 15 16 17 18 100% 35 38 41 44 47 50 90% 32 80% 29 75% 26 70% 23 60% 20 50% 40% 30% 11 25% 8 20% 5 10% 2 Physical Exercises PUSH-UPS Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until your chest touches the floor; press back to starting position. You must rest in the up position. 3. Push-Ups Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 40 42 47 55 65 70 90% 37 39 44 52 62 67 80% 35 50 58 64 75% 30 48 60 70% 27 43 57 60% 25 33 38 53 50% 22 29 49 40% 26 45 30% 20 34 25% 20% 10 10% 5 8 Physical Exercises Push-Ups Girls Push-Ups Girls Age 13 14 15 16 17 18 100% 25 27 30
35 40 45 90% 23 28 33 38 43 80% 21 75% 19 70% 20 60% 50% 40% 11 12 22 30% 9 25% 7 10 20% 5 10% 3 8 Physical Exercises FEET ELEVATED PUSH-UPS
Place feet on sturdy chair about 2 ft. tall. Perform standard push-up.Make sure body stays straight! 4. Feet on Bench Push-Ups Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 40 45 50 55 60 65 90% 38 43 48 53 58 63 80% 36 41 46 51 56 61 75% 34 39 44 49 54 59 70% 32 37 42 47 52 57 60% 30 35 50% 28 33 40% 26 31 30% 24 29 25% 22 27 20% 20 25 10% 23 Physical Exercises Feet on Bench Push-Ups Girls
Age 13 14 15 16 17 18 100% 23 24 25 30 35 40 90% 21 22 28 33 38 80% 19 20 26 31 36 75% 29 34 70% 27 32 60% 50% 11 12 40% 9 10 30% 7 8 25% 5 6 20% 3 4 10% 1 2 Physical Exercises Hindu Pushups Start with your hands on the floor, shoulder-width apart. Your feet are on the floor (no knees) and your legs are shoulder width or wider, depending on your flexibility. Starting position is butt in the air, head looking back to your heels. Bend your elbows and lower your body in a circular arc, until your arms are straight. Your chest is up and your hips are almost touching the ground. Look to the ceiling. Inhale. Push back toward your heels once again. Straightening your arms and stretching your legs, as in step #3. Exhale. Back to the same position as described in step #4. Do as many repetitions as you can. 5. Hindu Pushup Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 25 27 29 31 33 35 90% 23 80% 21 75% 19 70% 60% 50% 40% 11 30% 9 25% 7 20% 5 10% 3 Physical Exercises Hindu Pushup Girls Hindu Pushup Girls Age 13 14 15 16 17 18 100%
19 21 23 25 90% 80% 11 75% 10 12 20 70% 9 60% 8 50% 7 40% 6 30% 5 25% 4 20% 3 10% 2 Physical Exercises PLANK Position yourself on the floor by resting on your toes and elbows. Keep you back straight.You should look like your in a push-up position, but you are leaning on your elbows instead of your hands.Hold this position as long as you can. No movement, just hold that plank position ... keep holding. 6. Plank Boys 6. Plank Boys Age 13 14 15 16 17 18 100% 2:20 2:25
2:30 2:35 2:40 2:45 90% 2:15 80% 2:10 75% 2:05 70% 2:00 60% 1:55 50% 1:50 40% 1:45 30% 1:40 25% 1:35 20% 1:30 10% 1:25 Physical Exercises Plank Girls Plank Girls Age 13 14 15 16 17 18 100% 2:20 2:25 2:30
2:35 2:40 2:45 90% 2:15 80% 2:10 75% 2:05 70% 2:00 60% 1:55 50% 1:50 40% 1:45 30% 1:40 25% 1:35 20% 1:30 10% 1:25 Physical Exercises LEFT AND RIGHT ARM PLANKS
These are one-armed planks.Lay straight on your side with you legs and feet together.Now elevate yourself onto one elbow.You should be supporting your weight with a single forearm running perpendicular to the front of your body.Place your opposite hand on your hip so that the non-weight supporting arm has its elbow pointing up into the air.Now hold this position as long as you can.You can spread your feet a bit to help with balance.This is a side plank.For training purposes, a student can rotate while in the one arm plank position meaning that you roll your body while leaning on the one elbow.Try to turn enough so that the elbow of the arm not supporting your weight goes parallel with the floor while keeping your hand on your hip.Repeat as often as desired.Please note that the national charts are based on one arm plank times and not on rotations. 7. Left Planks - Boys (in one minute)
Age 13 14 15 16 17 18 100% 2:05 2:10 2:15 2:20 2:25 2:30 90% 2:00 80% 1:55 75% 1:50 70% 1:45 60% 1:40 50% 1:35 40% 1:30 30% 1:25 25% 1:20 20% 1:15 10% 1:10 Physical Exercises Left Planks Girls Left Planks Girls Age 13 14 15 16 17 18 100%
2:05 2:10 2:15 2:20 2:25 2:30 90% 2:00 80% 1:55 75% 1:50 70% 1:45 60% 1:40 50% 1:35 40% 1:30 30% 1:25 25% 1:20 20% 1:15 10% 1:10 Physical Exercises 8. Right Planks - Boys (in one minute)
Age 13 14 15 16 17 18 100% 2:05 2:10 2:15 2:20 2:25 2:30 90% 2:00 80% 1:55 75% 1:50 70% 1:45 60% 1:40 50% 1:35 40% 1:30 30% 1:25 25% 1:20 20% 1:15 10% 1:10 Physical Exercises Right Planks Girls Right Planks Girls Age 13 14 15 16 17 18 100%
2:05 2:10 2:15 2:20 2:25 2:30 90% 2:00 80% 1:55 75% 1:50 70% 1:45 60% 1:40 50% 1:35 40% 1:30 30% 1:25 25% 1:20 20% 1:15 10% 1:10 Physical Exercises SIT-UPS Lie on your back with legs bent 90 degrees at the knee - the standard "sit-up" position. Cross your arms and place your hands so that your fingertips touch your shoulders.Curl your torso so your chest moves toward your knees.Keep your hands on your chest at all times.The sit-up does not count if your hands come off your chest. You must rest in the up position and cannot lean on your knees while resting. Ones hips or buttock should not come off the ground to produce momentum. 9. Sit-Ups - Boys (in one minute)
Age 13 14 15 16 17 18 100% 50 55 59 63 67 70 90% 46 51 54 66 80% 42 47 49 62 75% 39 43 45 58 70% 35 41 53 60% 31 37 50% 27 33 40% 23 29 30% 19 25 25% 21 20% 12 10% 10 Physical Exercises Sit-Ups Girls Sit-Ups Girls Age 13 14 15 16 17 18 100% 48 53 56 59
63 66 90% 44 80% 40 75% 36 70% 32 60% 28 50% 25 40% 21 30% 25% 20% 10 10% 7 Physical Exercises EXTENDED SIT-UPS Lie down on your back and extend your arms straight by your head while on the floor. Keep your legs straight and your feet together. Keeping your arms straight, gently bring your arms over your head and toward your legs as you do a sit-up maneuver. Don't fling or yank your arms. This could cause an injury. As your torso goes upright, keeping your legs straight, elevate your legs as you do the sit up maneuver.Your hands should eventually touch your ankles.When your hands touch your ankles, your feet should be at least 12 to 24 inches off the floor.Returning to the start position counts as one repetition... 10. Extended Sit-Ups - Boys (in one minute)
Age 13 14 15 16 17 18 100% 50 55 59 63 67 70 90% 46 51 54 66 80% 42 47 49 62 75% 39 43 45 58 70% 35 41 53 60% 31 37 50% 27 33 40% 23 29 30% 19 25 25% 21 20% 12 10% 10 Physical Exercises Extended Sit-Ups Girls
Age 13 14 15 16 17 18 100% 48 53 56 59 63 66 90% 44 80% 40 75% 36 70% 32 60% 28 50% 25 40% 21 30% 25% 20% 10 10% 7 Physical Exercises FLUTTER KICKS Back Flutter Kicks are a great way to strengthen your hip flexors. Back Flutter Kicks are a traditional and staple PT exercise. Start kicking. Keep your range of motion between six inches to 36 inches max. It's a four-count exercise. One, two, three, ONE. One, two, three, TWO. One, two, three, THREE. And so on. 11. Flutter Kicks Boys 11. Flutter Kicks Boys Age 13 14 15 16 17
18 100% 1:05 1:10 1:15 1:20 1:25 1:30 90% 1:00 80% 0:55 75% 0:50 70% 0:45 60% 0:40 50% 0:35 40% 0:30 30% 0:25 25% 0:20 20% 0:15 10% 0:10 Physical Exercises Flutter Kicks Girls Flutter Kicks Girls Age 13 14 15 16 17 18 100%
1:05 1:10 1:15 1:20 1:25 1:30 90% 1:00 80% 0:55 75% 0:50 70% 0:45 60% 0:40 50% 0:35 40% 0:30 30% 0:25 25% 0:20 20% 0:15 10% 0:10 Physical Exercises LUNGES Start by standing in a normal upright position with your hands on your hips.While keeping your hands on your hip, step out far enough with your left leg so that your right knee has to drop within an inch of the floor. Now step back to the upright position and then step out with your right leg until your left knee is an inch off the floor. Going from left to right one time equals one three count lunge.However, for testing one may count each lunge individually, so the process described above would equal two lunges. 12. Lunges Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 35 37 39 41 43 45 90% 33 80% 31 75% 29 70% 27 60% 25 50% 23 40% 21 30% 19 25% 20% 10% Physical Exercises Lunges - Girls Lunges - Girls Age 13 14 15 16 17 18 100% 30 32 34 36
38 40 90% 28 80% 26 75% 24 70% 22 60% 20 50% 40% 30% 25% 12 20% 10 10% 8 Physical Exercises ARM EXTENED LUNGES Follow the same process as the lunge but do not stand in place.Rather as you take a lunge, you also take a step from your start location.In addition, put your arms out straight in front of you.As you take the lunges, move both arms, while keeping them straight at the elbow, to the side of the leg that is taking the step.So if I step out with my left leg, my arms are swinging to my left side, etc.This works the torso in conjunction with the lunges. 13. Arm Extended Lunges - Boys (in one minute)
Age 13 14 15 16 17 18 100% 50 55 59 63 67 70 90% 46 51 54 66 80% 42 47 49 62 75% 39 43 45 58 70% 35 41 53 60% 31 37 50% 27 33 40% 23 29 30% 19 25 25% 21 20% 12 10% 10 Physical Exercises Arm Extended Lunges Girls
Age 13 14 15 16 17 18 100% 48 53 56 59 63 66 90% 44 80% 40 75% 36 70% 32 60% 28 50% 25 40% 21 30% 25% 20% 10 10% 7 Physical Exercises REVERSE ARM EXTENED LUNGES
Do what is described in the arm extended lungesbut while walking backwards. On this exercise the leg you step back with will be the leg whose knee will drop to an inch off the floor. 14. Reverse Extended Lunges - Boys (in one minute)
Age 13 14 15 16 17 18 100% 50 55 59 63 67 70 90% 46 51 54 66 80% 42 47 49 62 75% 39 43 45 58 70% 35 41 53 60% 31 37 50% 27 33 40% 23 29 30% 19 25 25% 21 20% 12 10% 10 Physical Exercises Reverse Extended Lunges Girls
Age 13 14 15 16 17 18 100% 48 53 56 59 63 66 90% 44 80% 40 75% 36 70% 32 60% 28 50% 25 40% 21 30% 25% 20% 10 10% 7 Physical Exercises HINDU SQUATS Begin with your feet shoulder-width apart and your toes pointing straight ahead. Your hands are pulled in tightly to your chest. Inhale. Keep you back fairly straight and lower your buttocks until your thighs are parallel to the floor. As you lower your buttocks your hands are BEHIND your back, and they follow you toward the ground. As you move toward the parallel-to-the-ground position, you should simultaneously raise your heels from the floor. Now swing your arms upward and push off your toes, raising your body to a standing position. Once you have reached the up-position, you pull your arms in toward your chest again, as if you are rowing a boat. Make tight fists with your hands and pull. Your elbows will be close to your body as you pull. Inhale as you pull your arms in, exhale as you lower yourself. Repeat without stopping for as many reps as possible. In the beginning, depending on your condition, you will be able to do When you can do 100 without stopping, you're making great strides. : 16. Hindu Squats Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 30 32 34 36 38 40 90% 29 31 33 35 37 39 80% 28 75% 27 70% 26 60% 25 50% 24 40% 23 30% 22 25% 21 20% 20 10% 19 Physical Exercises Hindu Squats Girls Hindu Squats Girls Age 13 14 15 16 17 18 100%
22 24 26 28 30 32 90% 21 23 25 27 29 80% 20 75% 19 70% 60% 50% 40% 30% 25% 20% 12 9 10% 11 7 Physical Exercises MOUNTAIN CLIMBERS Go into a regular push-up position, but extend your left leg forward so that your left knee is tucked up close to your chest.This will be the official start position. You will then move your left leg back to a straight position while you bring your right leg up to where its knee is tucked up under your chest.You will repeat this process and count each leg forward as one full mountain climber.The E2C standard chart for mountain climbers is based on individual knee forward counts and not the three-count method. 15. Mountain Climbers Boys
Age 13 14 15 16 17 18 100% 60 63 66 69 72 75 90% 57 80% 54 75% 51 70% 48 60% 45 50% 42 40% 39 30% 36 25% 33 20% 30 10% 27 Physical Exercises Mountain Climbers - Girls
Age 13 14 15 16 17 18 100% 50 53 56 59 62 65 90% 47 80% 44 75% 41 70% 38 60% 35 50% 32 40% 29 30% 26 25% 23 20% 20 10% Physical Exercises BODY BUILDERS 8 COUNT Start in a standing position with your arms to your side and your feet together. Squat down and bend over so that you are in a squat position with your arms extended out before you and resting on the floor.(Count to one on this move.) Kick your legs out from under you so that you go to a standard push-up position. (Count to two on this move.) While in the push-up position, kick your legs apart so that your legs form a wide V. (Count to three on this move.) Bring your legs back together and return to the standard push-up position. (Count to four on this move.) Once back in a push-up position, perform one standard push-up. (Count to five on the downward move and count to six on the upward move in the push-up.) While keeping your arms on the floor in front of you, tuck you legs up underneath you so that you return to the squat position described in line 2 above. (Count to seven on this move.) Return to the standing start position.(This is move eight and completes one full Body Builder.) 17. Body Builders Boys (in one minute)
Age 13 14 15 16 17 18 100% 19 20 90% 80% 75% 12 70% 11 60% 10 50% 9 40% 8 30% 7 25% 6 20% 5 10% 4 Physical Exercises Body Builder Girls Body Builder Girls Age 13 14 15 16 17 18 100%
12 90% 11 80% 10 75% 9 70% 8 60% 7 50% 6 40% 5 30% 4 25% 3 20% 2 10% 1 Physical Exercises TUCK JUMPS Standing in place, jump up in the air and bring both knees up to your chest; grasp both shins with your hands when knees are at their highest; extend legs to land on both feet and immediately jump up again. (No double pump on landing) Do the jumps as quickly and as high as you can. 18. Squat Leaps Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 21 24 27 30 90% 20 23 26 29 80% 19 22 25 28 75% 12 70% 11 60% 10 50% 9 40% 8 30% 7 25% 6 20% 5 10% 4 Physical Exercises Squat Leaps Girls Squat Leaps Girls Age 13 14 15 16 17 18 100% 12
19 22 25 90% 11 21 24 80% 10 20 23 75% 9 70% 8 60% 7 50% 6 40% 5 30% 4 25% 3 20% 2 10% 1 Physical Exercises SIDE LATERAL JUMPS Draw two lines on the ground, 3 feet apart. Stand on the far side of one line. Jump with both feet sideways and land on the far side of the other line, then immediately jump back to the starting position. This equals one rep. Go back and forth as fast as you can. You can push more with the outside leg, but make sure both feet stay together and land on the outside of the line. 19. Side Lateral Jumps Boys (in 1 minute)
Age 13 14 15 16 17 18 100% 50 55 60 65 70 75 90% 47 52 57 62 67 72 80% 44 49 54 59 64 69 75% 41 46 51 56 61 66 70% 38 43 48 53 58 63 60% 35 40 45 50% 32 37 42 40% 29 34 39 30% 26 31 36 25% 23 28 33 20% 20 25 30 10% 22 27 Physical Exercises Side Lateral Jumps Girls
Age 13 14 15 16 17 18 100% 40 45 50 55 60 65 90% 37 42 47 52 57 62 80% 34 39 44 49 54 59 75% 31 36 41 46 51 56 70% 28 33 38 43 48 53 60% 25 30 35 50% 22 27 32 40% 19 24 29 30% 21 26 25% 23 20% 10 20 10% 7 12 Physical Exercises 1-MILE RUN The 1-mile run should take place on a regulation track. If a track is not available, make sure the course is well marked and that all runners start at the same mark. Runners should not switch lanes until the 200-meter mark if the run is being conducted on a standard 400-meter track. Runners should be stretched well and hydrated before the run. 20. One Mile Run Boys (min:sec)
Age 13 14 15 16 17 18 100% 5:59 5:43 5:40 5:31 5:14 5:33 90% 6:48 6:27 6:23 6:13 6:08 6:10 80% 7:07 6:58 6:43 6:31 6:33 75% 7:14 7:08 6:52 6:39 6:40 6:42 70% 7:24 7:18 7:00 6:50 6:46 6:57 60% 7:41 7:34 7:13 7:10 7:15 50% 8:04 7:51 7:30 7:27 7:31 7:35 40% 8:26 8:14 7:50 7:48 7:59 7:53 30% 8:54 8:46 8:18 8:24 8:12 25% 9:08 9:12 8:36 8:19 8:38 8:47 20% 9:20 9:28 8:50 8:34 8:55 9:10 10% 10:38 10:34 10:13 9:36 10:43 10:50 Physical Exercises One Mile Run Girls (min:sec)
Age 13 14 15 16 17 18 100% 7:08 7:01 6:59 7:03 6:52 6:58 90% 8:27 8:11 8:23 8:28 8:20 8:22 80% 9:13 8:49 9:04 9:06 9:10 9:27 75% 9:30 9:16 9:28 9:25 9:26 9:31 70% 9:48 9:49 9:41 9:36 60% 10:22 10:04 10:20 10:15 10:16 10:08 50% 10:52 10:32 10:46 10:34 10:51 40% 11:22 10:58 11:20 11:08 10:59 11:27 30% 11:55 11:35 11:53 11:49 11:43 11:58 25% 12:17 12:18 12:10 12:03 12:14 20% 12:43 12:48 12:32 12:30 12:37 10% 13:45 13:13 14:07 13:42 13:46 15:18 Physical Exercises Program A typical class may go as follows:
Warm-up/Stretch Pick 6 or more exercises to perform depending on time Ensure proper form and technique Students will strive to complete the number of repetitions indicated on their personal workout plan Cool-down/Stretch During the next class period, students will perform 6 different exercises Safety/Liability First Aid/CPR Permission Slips
Instructors required to have American Red Cross First Aid / CPR (Adult and Child) AFJROTC will fund biannual certification Instructors attain through local community; provide HQ copy of certification at renewal and keep in unit files for inspection Permission Slips A Parent/Guardian will sign letter of understanding of wellness program requirements and state any known health concerns or limitations Students and instructors must follow school district policy for physical and extracurricular activity Evaluation Performance Assessment
Comprised of 6 events: 1 mile run, sit-ups, lunge, plank, push-ups, and flexibility Units conduct assessment at least twice Initial assessment establishes baseline and goals Final assessment determines individual improvement