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G E T F I T A N D B E A C T I V E ! 1

GetFitand Be Active!

A Handbook for Youths Ages 6–17

How to Be More Active and Get in Shape to Meet the President’sChallenge

The President’s Challenge PhysicalActivity & Fitness Awards ProgramA Program of the President’s Council on Physical Fitness and Sports, U.S. Department of Health and Human Services

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L H P R S O F C Y C T M G N SH A W A Y T R O H T Z E O M KE Z N P R U R A O D O I O O CA I Q O N T L E Q Z P L I T YL A Z C I L I G T M N U R I TT S H M E T V C A C J Q B V IH J A N B A A H I A H X G A VX C G S Y Z C N K P Q V S T ID E S I C R E X E N A J Y I TE G F I T N E S S T A N E O CP R E S I D E N T I A L T N AI B A Z I Q S S U G C O D A P

M T Z L C Q N H D S O S S Z JT L M E C N A R U D N E S N FR V G W K Y G M Y C X K Z C L

Search across, down, or diagonally for the following words in the this puzzle:

ACTIVITYCHALLENGECHAMPIONCRUNCHENDURANCE

EXERCISEFITNESSHEALTHMOTIVATIONMUSCLE

FUNwith this Get FitChallenge Your Mind

Puzzle.

NATIONALPARTICIPANTPRESIDENTIALRUNSTRETCH

Table of Contents

1A Message from the President’s Council

2Introduction

3Motivational Tips

4F.I.T.T. Principles

4Phases of Exercise

6The Presidential Active Lifestyle Award

8The Presidential Champions Program

10Why Do We Measure Physical Fitness?

12 The Presidential Physical Fitness Award

13 Physical Fitness Award Test Items

16Physical Fitness Award Qualifying Standards

17Getting in Shape to Meet the President’s Challenge

18Warming Up and Stretching

24Aerobic Exercises

25Muscular Strength and Endurance Exercises

29Cool Down

30The Health Fitness Award

31Body Mass Index

32Accommodating Those with Disabilities

Get Fit and Be Active! A Handbook For Youths Ages 6–17:

How to Be More Active and Get in Shape to Meet the President’s Challenge

The President’s Challenge is a program of the President’s Council on Physical Fitness

and Sports, U.S. Department of Health and Human Services. This booklet can be downloaded

from the President’s Challenge Web site at www.presidentschallenge.org/pdf/getfit.pdf.

For ordering multiple copies of this booklet please contact the President’s Challenge office

at 800-258-8146 or visit the Web site at www.presidentschallenge.org.

G E T F I T A N D B E A C T I V E ! 1 H

A Message from thePresident’s Council

BE ACTIVE YOUR WAY: 2008 PHYSICAL ACTIVITYGUIDELINES FOR CHILDREN AND ADOLESCENTS

The U.S. Department of Health and Human Services (HHS) released the 2008 Physical ActivityGuidelines for Americans on October 7, 2008. The comprehensive, science-based guidelines weredeveloped to inform policymakers and health providers about the amounts, types, and intensity ofphysical activity needed to help Americans aged 6 and older, and of all abilities, improve their healthand reduce their risk of chronic diseases.Regular physical activity in children and adolescents promotes health and fitness. Compared tothose who are inactive, physically active youth have higher levels of cardiorespiratory fitness andstronger muscles. They also typically have lower body fatness. Their bones are stronger, and theymay have reduced symptoms of anxiety and depression.

Youth who are regularly active also have a better chance of a healthy adulthood. Children andadolescents don't usually develop chronic diseases, such as heart disease, hypertension, type 2diabetes, or osteoporosis. However, risk factors for these diseases can begin to develop early in life.Regular physical activity makes it less likely that these risk factors will develop and more likely thatchildren will remain healthy as adults.

Key Guidelines for Children and Adolescents• Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.

•• Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.

•• Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.

•• Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

• It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

For more information about the Physical Activity Guidelines and associated toolkit, visit.http://www.health.gov/paguidelines.

www.presidentschallenge.org

Introduction’60s ’70s’80s

’90s 2000s

H 2 T H E P R E S I D E N T ’ S C H A L L E N G E

In 1956, President Eisenhoweridentified the importance of physicalactivity for a person’s health. In 1966,President Johnson began the Presiden-tial Physical Fitness Award Program.This program became the President’sChallenge in 1986. Since then Americanyouths between the ages of 6 and 17have been participating in an awardsprogram that rewards all kids for beingactive, fit, and healthy, including thosewith special needs.

Currently, the President’s ChallengePhysical Activity and Fitness Awardsprogram has four separate programs to

encourage America’s youths to beactive, healthy, and fit. One of theprimary goals of the President’sChallenge is to encourage and promotehealthy and active lifestyles amongyoung people.

On the following pages you can learnhow to get in shape, learn theimportance of being active every day,and learn how to get ready to participatein one or more of the President’sChallenge programs. Being active andimproving fitness levels will allow you toreceive one or more of the President’sChallenge awards.

Four program areasI. Presidential Active Lifestyle Award (page 6)

• Established in 2001• Adults active 30 minutes a day/five days a week for six weeks• Youths under 18 active at least 60 minutes a day/five days a week for

six weeks

II. Presidential Champions Program (page 8)• Established in 2003• Gold — 80,000 points• Silver — 45,000 points• Bronze — 20,000 points

III. Presidential Physical Fitness Award (page 12)• Presidential — established in 1966• National — established in 1987• Participant — established in 1991

IV. Health Fitness Award (page 30)• Established in 1996• Rewards children who achieve healthy levels of physical fitness

based on health-criterion standards


0sMotivational Tips

With determination, work, andcommitment you will improve yourphysical abilities. Everyone can improvehis or her fitness, even those who arealready active. Being fit and healthymeans performing exercises that willimprove endurance, flexibility, andstrength.

Setting goals is an important step instarting a fitness program. Keep in mindthat the goals you set should bereasonable and realistic. Using theSMART system will help you setreachable goals.

Tips to help you stick to your fitness program:• Keep a log of your activity;

you can even use the online log at www.presidentschallenge.org.

• Set aside time to exercise.• Find a friend to exercise with you.

Example of Setting a SMART Goal

Specific Be able to run three milesMeasurable Log activity each weekAction Oriented Run/Walk for 30 minutes three times a weekRealistic Run a ten minute mile by the end of the monthTimely I want to be able to do this by the end of the month

F.I.T.T. Principles

To improve your fitness level and yourchances of meeting the standards ofthe President’s Challenge, you shouldfollow these principles of exercise:Frequency, Intensity, Type, and Time(F.I.T.T.).

FrequencySet up a regular schedule forexercising. Try to accumulate at leastone hour of activity daily with morevigorous workouts three to four days aweek. You are likely to see improve-ments when you exercise regularly andhave a schedule for exercise. Also, youare more likely to continue thoseworkouts when you have an exerciseschedule.

IntensityFor your muscles to get stronger oryour body to get fit, you must workharder when exercising than when youare at rest. Your heart should beatfaster and your breathing shouldincrease when you are performingaerobic exercise and when you arelifting weights. Make sure you workharder when you are exercising, butdon’t overdo it. Lifting too much weightor working out too hard can causeinjuries.

TypeYou need to exercise your body thesame way that you are going to use it.For example, aerobic exercise will notbuild flexibility, and lifting weights willnot increase your aerobic endurance.For flexibility, you must stretch. Foraerobic capacity, you must increaseyour heart rate. For strength, you mustwork your muscles.

TimeGradually increase the number of timesyou do an exercise, the length of timethat perform an exercise, and how hardyou exercise. It generally takes six toeight weeks to see physicalimprovements, but you will feel bettershortly after starting to exercise.



Phases of Exercise

1. Warm Up: Before you exercise, you should always warm up your body.When you warm up your body youincrease your blood flow and get yourmuscles and joints ready to exercise.Most people are warmed up when theybegin to sweat and breathe heavier.Warming up makes your muscles morelimber and decreases your chance ofbeing injured during exercise.

2. Stretching: Once you have warmedup, you can complete stretching exer-cises that will prepare your whole body.You should specifically target themuscles that will be used while you areactively exercising.

3. Exercise: Complete the exerciseactivities in which you choose toparticipate. Always make sure to takeappropriate safety precautions (e.g.,wear protective gear) and to exercisefor a duration and at an intensity that isappropriate for your fitness level.

4. Cooling Down: Once you havecompleted exercising you are ready tocool down. It is just as important to cooldown after exercise as it is to warm upbefore exercise. When you cool downyou should let your breathing return tonormal. It is best to walk around for afew minutes to make sure yourbreathing is normal and to let yourheartbeat slow down. After you havewalked around for a few minutesfollowing vigorous exercise, you areready to begin your cool downstretches.

Stretching again after you have cooleddown will help prevent injuries, help toincrease your range of motion, and willprevent soreness. You should completethe stretches you did before theexercise and add more stretches for thespecific muscles worked.


PAThe PresidentialActive Lifestyle

Award

The Presidential Active Lifestyle Award(PALA) is a program that shows how tomake and keep a commitment tostaying active. It helps you set realisticgoals to encourage regular physicalactivity for a lifetime. This program isespecially for those who are not alreadyactive on a regular basis.

1. Choose an activity.You can take the Challenge by yourself,or together with friends and family.Choose activities that you enjoy andmake you feel good. For example, itcould be walking, taking an exerciseclass, playing a sport, or doing choresaround the house.

2. Get active.You need to meet your daily activitygoal (30 minutes a day for adults/60minutes a day for youths under 18) atleast 5 days per week, for a total of 6weeks. You can take up to 8 weeks tocomplete the program.

3. Track your activity.Our online activity log makes it easy for you to track the time you spend onactivities. You can log your time asoften as you want, in increments asshort as 5 minutes.

Visit www.presidentschallenge.org tosee the activity log.

You can also keep track of yourprogress on paper with the enclosedactivity log form. Keep in mind that thismeans we won’t have an online recordof the activity points you earn, whichcould apply to other programs in thePresident’s Challenge.

4. Earn your award.Whenever you reach a goal, the ActiveLifestyle program recognizes youraccomplishment with special awards.Awards are available online, by mail, fax,or phone. You can then continueearning awards in the Active Lifestyleprogram or move on to the next challenge: the Presidential Championsprogram. Everybody in the ActiveLifestyle program can choose theactivities they like doing. Whether it’s athome, at school, on a sports team,alone, or with friends and family, youcan choose activities that are fun andmake you feel good.

The PALA is awarded to children whoare active for 60 minutes, at least fivedays a week, for six weeks. Anadditional way to earn the PALA is byusing a pedometer that measures thenumber of steps you take in a day. Girlswho complete a minimum of 11,000steps per day and boys who complete aminimum of 13,000 steps per day canwin the PALA award. Upon winning thisaward, we hope you will have begun tolead an active lifestyle that will continuethroughout your life.


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What is a pedometer?A pedometer is a small device worn on your hip; it counts thenumber of steps that you take.

Active Lifestyle Log Example:

# Minutes orWeek 1 Activities Pedometer Steps

Monday Rode Bicycle, Skate Board, PE Class 70

Tuesday Pedometer 12,050

Wednesday Dance Lessons, Walk the Dog, Recess 75

Thursday Pedometer 11,177

Friday Roller Blading, Street Hockey, PE Class 65

Saturday Scooter Riding, Soccer 75

Sunday Went to Park w/family, Karate Lessons 60

Participant Signature Date

Other activities that count might include any teams that you play on, activities in physical education class or atrecess, active games with your friends, or any other activity that takes effort.

This activity log can be downloaded from the President’s Challenge Web site at www.presidentschallenge.org.


CHAMPIONSThe Presidential

ChampionsProgram

The Presidential Champions Program is for adults who are active more than30 minutes a day, 5 days per week (ormore than 60 minutes a day for youthsunder 18). There’s even a special trackfor athletes and others who train atmore advanced levels. You can join thePresidential Champions Program onlineat www.presidentschallenge.org. Taking part in the program takes just a few simple steps:

1. Choose an activity.Select activities that you enjoy andmake you feel good. For example, youcould go running, walk the dog, orparticipate in martial arts. You can takethe Challenge by yourself, or togetherwith friends and family.

2. Get active.Your goal is to see how many pointsyou can earn by being active. You’ll earnpoints for every activity you log. Pointsare based on the amount of energyeach activity burns. So the more activeyou are, the more points you’ll get.

3. Track your activity.Our online activity log makes it easy foryou to track the time you spend onactivities. You can log your time asoften as you want, in amounts as shortas 5 minutes. Although you can’t logtime for activities you haven’t done yet,you can go back up to 14 days to enter past activities.

4. Earn your award.The Presidential Champions programrecognizes your accomplishments withspecial awards. The first goal to aim foris a Bronze award. Then you can keepgoing for a Silver and Gold. Awards are available online, or by mail, phone, or fax.

You’ll find all the program details —including how many points are neededfor each award level — online atwww.presidentschallenge.org. Theonly thing left to do is to log on andsign up.

Presidential Champions Gold AwardFor anyone who earns 80,000 points in the Presidential Champions Program.

Presidential Champions Silver AwardFor anyone who earns 45,000 points in the Presidential Champions Program.

Presidential Champions Bronze AwardFor anyone who earns 20,000 points in the Presidential Champions Program.


MPIONS

H 1 0 T H E P R E S I D E N T ’ S C H A L L E N G E

Why Do We MeasurePhysical Fitness?

Physical fitness has many parts. Whenyou are physically fit you have theenergy and strength to perform dailyactivities without getting tired. Also, youhave the energy to participate in leisureand recreation activities. When you arefit you have a strong heart, lungs, andmuscles. Fitness benefits your dailyactivities, making it easier to meet dailydemands. It also improves your mentalhealth and your ability to cope withstressful events.

Physical Activity

Physical Activity is a general termthat encompasses most movementsthat are produced by skeletalmuscles and result in an increase inenergy expenditure. Being physicallyactive leads to many lifestyleimprovements, including physicaland mental health benefits. Activitiesthat would generally result in achange in energy expenditureinclude tumbling, walking to school,and playing games that requiremovement.

You should try to be as active aspossible at an early age. Buildingactive habits now will help you keepthese habits into adulthood.

The time for fitness is now! Childrenwho are physically active and eatcorrectly grow into healthier and moreactive adults.

Measuring PhysicalFitnessThe five components of physical fitnessare: Aerobic Capacity, MuscularStrength, Muscular Endurance,Flexibility, and Body Composition.Each of these components of physicalfitness is measurable.

Aerobic Capacity is the ability of yourheart and lungs to supply the musclesof your body with oxygen: an indicatorof aerobic fitness. Exercises like cycling,running, swimming, and walking buildthis type of endurance. How quickly youcan run a mile (or shorter distances foryounger children) is a test ofcardiorespiratory endurance.

Muscular Strength is the amount of force you exert with a muscle. Your body has many muscles and all ofthem should be exercised to keep themstrong. You can use your body weight,or additional weights, such as barbells.Weight-training machines are popular, too.

Performing strength-training exercisescan help you become strong and lesslikely to get injured when working orplaying. Strength is good for yourposture and creates strong bones.

Muscular Endurance is the ability ofyour muscles to move for long periodsof time, which is an indicator of amuscle’s ability to do work. Exerciseslike curl-ups and push-ups are good forbuilding muscular endurance.

You need to build endurance so youhave more energy and are able to playor work harder for longer periods oftime. Good health conditions will helpprevent the development of somediseases.

Flexibility is the ability to move yourmuscles and joints through their fullrange of motion. It is beneficial in injuryprevention and relaxation. Stretchingincreases flexibility. When stretching youshould reach easily in a direction andhold the stretch, do not bounce.

Body Composition is the amount oflean body mass, including bones,muscles, and tissues. Those items arecompared to the amount of fat in yourbody. People who are physically fitgenerally will have much more leanbody mass than fat body mass.

Being active and exercising will giveyour body and muscles shape. Peoplewho exercise generally have less bodyfat than people who are inactive andaren’t in shape. Adolescent boys andmen tend to have less body fat thanadolescent girls and women. If you wantto know if your body mass compositionis good, ask a physical education orhealth teacher to measure your percentbody fat or to calculate your Body MassIndex (BMI). Directions are listed onpage 31.

G E T F I T A N D B E A C T I V E ! 1 1 H

My Life . . . MyPyramid

Based upon the 2005 Dietary Guidelines, the USDA has also launched theMyPyramid Food Guidance System. MyPyramid provides Web-based interactive and print materials for consumers and professionals. Individual Pyramids can beproduced based on your age, sex, and activity level. Go to www.mypyramid.gov to tailor your pyramid to suit your life.

Use “Inside MyPyramid” to help you: • Make smart choices from every food group• Find your balance between food and physical activity • Get the most nutrition out of your calories

Visit the MyPyramid and Dietary Guidelines Web sites for a detailed assessment of your food intake and physical activity level:

www.mypyramid.govwww.mypyramid.gov/kidswww.healthierus.gov/dietaryguidelines/index.html


The PresidentialPhysical Fitness

Award

American children have been earningthe Presidential Physical Fitness Awardsince 1966. Those who reach orexceed the 85th percentile — the top15 percent of your age group on all fiveitems of the test — are eligible to receivethe Presidential Award for outstandingachievement.

• Those who complete the President’sChallenge physical fitness test itemsand exceed the 50th percentile on all ofthe test items, but who do not achievethe 85th percentile on one or more,qualify for the National Award.

• Those who complete the President’sChallenge physical fitness test, but donot exceed the 50th percentile on alltest items, qualify to receive theParticipant Award.

• Earning any of these awards shouldbring pride to you. We encourage you totry for improvement from year to year.Remember that people who are tryingto be fit and active are all winners!

• Each of the five items in thePresident’s Challenge Physical FitnessAward test measures a specific aspectof fitness.

Physical fitness test items

1. Curl-ups OR Partial Curl-ups abdominal strength/endurance

2. Endurance Run/Walk heart/lung endurance

3. Pull-ups OR Right Angle Push-ups upper body strength/endurance

4. Shuttle Run leg strength/power/agility

5. V-Sit Reach OR Sit and Reachlower back/hamstring flexibility

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Qualifying standards for the PhysicalFitness Award are on page 16. For morespecific percentiles for test events, youcan also download the President’sChallenge Normative Data Spreadsheetat www.presidentschallenge.org.Choose the download option.


Physical Fitness AwardTest Items

12" 12"

On the following pages,you’ll find the exercisesthat you will be asked tocomplete when you take the President’sChallenge. You can alsoview these events on our Web site(www.presidentschallenge.org).Additionally, there are some suggestedexercises that can help you meet thePresident’s Challenge. When doingthese exercises make sure you followthe directions. If you are unsure aboutwhat to do or would like more ordifferent exercises to perform, ask your instructor.

1. Curl-ups Lie on a cushioned, clean surface with your knees flexed and feet about12 inches from your buttocks. Placeyour hands on the opposite shoulderswith your arms crossed. Have a partnerhold your feet and count your curl-ups.Holding your elbows close to your chestraise your trunk up to touch your elbowsto your thighs. A complete curl-up iscounted for each time you lie back andtouch your shoulders to the floor. Do as many curl-ups as you can in one minute.

OR Partial Curl-upsLie on a cushioned clean surface withyour knees flexed and your feet 12inches from your buttocks. Your armswill be extended forward with yourfingers resting on your legs and pointedtoward your knees. Have a partner cuphis or her hands underneath your head.To do a partial curl-up, you will slideyour hands up your legs until yourfingers touch your knees. A partial curl-up is complete when you place yourhead back in your partner’s hands. Doone partial curl-up every three secondsuntil you cannot complete one at thispace. These should be used for regularexercise.

2. Endurance Walk/RunAt the signal “Ready, Go,” begin theendurance run on a safe and markedcourse. You may walk during the testbut you should try to complete thedistance in the shortest time possible.Children who are 6 or 7 years old mayrun one-quarter of a mile and childrenwho are 8 or 9 may run one-half of a mile.


3. Pull-upsYou should grasp a bar, with either anoverhand or an underhand grip, andhang from the bar with your feethanging freely (not touching the floor).You should raise your body until yourchin clears the bar and lower yourselfback to the beginning position. Try tocomplete as many pull-ups as you can.

Test items, continued

OR Right Angle Push-upsYou should lie face down on a mat inthe push-up position with your handsunder your shoulders, fingers straight;your legs should be straight, parallel,and slightly apart with your toessupporting your feet. Straighten yourarms, keeping your back and kneesstraight while you lower your body untilthere is a 90-degree angle at yourelbows and your upper arms are parallelto the floor, then push back up. Do onepush-up every three seconds until youcannot complete one at this pace.

4. Shuttle RunStart with two lines 30 feet apart. Placetwo blocks of wood or similar objectsbehind one line. Go to the opposite lineand at the signal “Ready, Go,” run to theother line, pick up one block, run backto the line you started at and place it onthe floor behind the line. Run back tothe other line, pick up the second block,and run back and cross the starting line.Do this as fast as you can, withoutthrowing the blocks.


5.V-Sit ReachWith your shoes off, place your feet 8to 12 inches apart on a line marked onthe floor. This is the baseline, which willbe crossed by a measuring line that willbe used to measure your flexibility.Clasp your thumbs so your hands aretogether with palms facing down, thenplace them on the measuring line. Havea partner hold your legs straight andkeep your toes facing upward. As youreach forward, exhale, and reach as faras you can while staying in goodposition. Try this three times for practiceand the fourth trial will be recorded.

OR Sit and ReachUsing a specially constructed box, sit on the floor with your legs straight andyour feet flat against the end of thebox. A measuring line is marked on topof the box and is even with your feet.This line is marked 23 centimeters.Place your hands evenly along themeasuring line and reach forward as faras you can. Do this three times forpractice and your fourth trial will berecorded.

The Presidential Physical Fitness Award Qualifying StandardsIn order to qualify for this award, participants must achieve at least the 85th percentile in all 5 events represented below. These standards are based on the 1985 School Population Fitness Survey and validated in 1998, by means of comparison with a large nationwide sample collected in 1994.

AgeCurl-Ups

(# one minute)O

Partial*Curl-Ups (#)

R

Shuttle Run(seconds)

V-Sit Reach(inches)

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Sit and Reach(centimeters)

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One-Mile Run(min:sec)

OR

Distance Options**(min:sec) 1/4 mile

(min:sec)1/2 mile

Pull-Ups(#)

OR

Rt. AnglePush-Ups

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The National Physical Fitness Award Qualifying Standards

In order to qualify for this award, participants must achieve at least the 50th percentile in all 5 events represented below. These standards are based on the 1985 School Population Fitness Survey and validatedin1998, by means of comparison with a large nationwide sample collected in 1994.


AgeCurl-Ups

(# one minute)O

Partial*Curl-Ups (#)

R

Shuttle Run(seconds)

V-Sit Reach(inches)

O

Sit and Reach(centimeters)

R

One-Mile Run(min:sec)

OR

Distance (min:sec) 1/4 mile

Options**(min:sec)1/2 mile

Pull-Ups(#) O

Rt. AnglePush-Ups

R (#) O

Flexed-Arm HangR (sec)

06 22 10 13.3 +1.0 26 12:36 2:21 1 07 0607 28 13 12.8 +1.0 25 11:40 2:10 1 08 0808 31 17 12.2 +0.5 25 11:05 4:22 1 09 1009 32 20 11.9 +1.0 25 10:30 4:14 2 12 10

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*Norms from Canada Fitness Award Program, Health Canada, Government of Canada with permission. **Note: 1/4 and 1/2 mile norms from Amateur Athletic Union Physical Fitness Program with permission.

The Participant Physical Fitness Award Qualifying Standards

Those who attempt all five events, but have one or more scores fall below the 50th percentile (see chart above)are eligible for the Participant Award.


FITGetting in Shape to MeetThe President’s

ChallengeOn the following pages are somesuggested exercises that can help youmeet the President’s ChallengePhysical Fitness Award standards.When doing these exercises, make sure

you follow the directions. If you areunsure about what to do or would likeadditional or different exercises toperform, ask your physical educationteacher or health teacher.


Warming Up and Stretching

Warm UpBefore you exercise, you should alwayswarm up your body. When you warm upyour body, you get your muscles andjoints ready to exercise. Most peopleare warmed up when they begin tosweat and breathe more heavily.Warming up makes your muscles morelimber and decreases your chance ofbeing injured during exercise.

FlexibilityWhen training for flexibility you shouldhave already warmed up; you shouldnever perform flexibility exercises whenyour muscles are cold. Once you havewarmed up and are beginning tostretch, the proper form is to stretchuntil there is some tension on themuscle; do not bounce or try to reachrepeatedly while holding a singlestretch. When stretching you shouldreach and hold the stretch whilemaintaining the proper position for eachspecific stretching activity. Following arelisted a few examples of flexibilityexercises.

Neck Stretch While sitting or standing with your head in its normal upright position, slowly tilt it to the right until tension is felt on the left side of your neck. Hold that tension for 10 to 30 seconds and then return your head to the upright position. Repeat tothe left side, and then toward the front. Always return to the upright position beforemoving on.

Reach to the SkyStand with feet shoulder-width apart. Raise botharms overhead so thatyour hands are intertwinedwith palms together. Holdfor 10 to 30 seconds andrelax.


Reach BackStand with feetshoulder-width apartand hold your armsout to the sides withthumbs pointing down.Slowly move botharms back until youfeel tension. Hold for10 to 30 seconds andrelax.

Arm CirclesStand with feet shoulder-width apart and hold armsstraight out to the side with your palms facing up.Start moving your arms slowly in small circles andgradually make larger and larger circles. Come backto the starting position and reverse the direction ofyour arm swing.


Toe TouchWhile seated, extend both legs in front of you. Keep your back straight andreach for your toes with both hands withoutbouncing. Do not bend your knees. Hold thisstretch for 10 to 30 seconds. Repeat.

Stretching, continued

TwisterSit on a mat with your right leg straight in front of you. Bendyour left leg and cross it overyour right leg so that your leftfoot is alongside your right knee.Bring your right elbow acrossyour body and place it on theoutside of your left thigh nearthe knee. Slowly twist your bodyas you look over your leftshoulder. Your right elbowshould be exerting pressureagainst your left thigh. Hold thestretch for 10 to 30 seconds,relax, and repeat for the other side.

Knee to ChestLie on your back on a mat with your legs straight.Bend your left knee andbring it up toward yourchest. Grasp the undersideof your thigh and slowly pullyour thigh to your chest.Hold for 10 to 30 seconds.Release, and repeat withthe right leg.

ButterflySit on a mat with your knees bent. Put the soles ofyour feet (or shoes) togetherand hold onto your ankles.Place your elbows on the innersides of your knees and slowlyapply downward pressure untilyou feel tension. Hold for 10 to 30 seconds and repeat.

Hurdler’s Stretch While seated, place one foot on the inside of the other leg just above your knee. Keepthe other leg extended and straight. With yourback straight, press forward toward the thighof your extended leg. Use your hands forsupport. When you feel some tension in theback of your leg hold the stretch for 15 to 20 seconds. Do not bounce while holding thisstretch. Repeat twice with legs in eachposition.



Thigh Stretch Keep your body upright and place the ankle of one of your legs in thehand on the same side of your body.Be sure to keep the leg you arestretching underneath your body andclose to the other leg. Hold thestretch for 15 to 20 seconds onceyou feel some tension in the front of your leg. Repeat twice with each leg.

Stretching, continued

Calf StretchPlace your hands against a wall while standing upright. Bend one kneeslightly in front of your body while youextend the opposite leg backward untilthe foot is placed flat on the floor. Withyour back straight, you should feelsome tension in the back of your leg.Hold the stretch for 15 to 20 secondsand repeat twice with each leg.

Child’s PoseKneel down and sit back on your feetwith your heels pointing outward. Restyour forehead on the floor, relaxing yourface, neck, and shoulders. Bring yourarms alongside your body with palmsturned toward the ceiling. Take 10 to 15 deep, slow breaths. Roll body backup and back down to repeat.

Cat and CamelOn your hands and knees withyour head parallel to the floor,arch your back and then let itslowly sag toward the floor. Try to keep your arms straight.


H 2 4

Aerobic Exercises

Aerobic exercises help you increaseyour cardiorespiratory fitness. Seebelow for a few examples of activitiesthat you can do that will help youimprove your cardiorespiratory fitness.

• Bicycling• Swimming • Skating (Rollerblading)• Running/Jogging/Walking/Hiking• Cross-country Skiing• Hurdler’s Jumps• Lateral Jumps• Running Zig-Zags• Soccer• Full-court Basketball• Singles Racquetball/Tennis/Badminton


Muscular Strength and Endurance Exercises

After you have warmed up you canbegin to perform exercises that willstrengthen your muscles and improveyour muscular endurance. When doingthese exercises always make sure youare using the correct form. Doingexcessive repetitions or lifting moreweight does not make you strongersooner. By trying to do too much whenperforming strengthening exercises youcan increase your risk of injury. Alwayspay attention to your body and itssafety. Performing the exercises listedhere can improve your strength andmuscular endurance.

CrunchLie down on the floor with your legsbent and your feet placed flat on thefloor. Cross your arms on your chest.Lift your chest toward your knees untilyour shoulders come off of the floor. Lieback down once your shoulders comeoff the floor. Repeat for a predeter-mined number of repetitions.

Leg LiftLie on the floor with your back parallel to the floor. Place your hands alongside yourbody, extending your legs toward the ceiling. Lower your legs without them touchingthe floor. Lift your legs back to the starting position, repeating 8 to 12 times.


Push-AwayStart developing your upper body withthe push-away until you can comfortablydo three sets of 10 in one workout.

Strength and endurance, continued

Bent Knee Push-upOnce you meet your goal for push-aways, try the bent-knee push-up,starting with two sets of 5 and increasinguntil you can do two sets of 10 in asingle workout.


Right Angle Push-upYou should lie face down with your hands under your shoulders, fingers straight, with legs straight, parallel, and slightly apart; your toes should support your feet. Straighten your arms while keeping your back and knees straight, andlower your body until you have a 90-degree angle at the elbows. Repeat for apredetermined number of repetitions. This exercise can also be done with bent knees.

Modified Pull-upPlace a pole or pipe that will support yourbody weight on the seat of two chairs thatare about four feet apart. Lie on your backunderneath the bar and grasp it with bothhands about shoulder width apart. Pull yourchest up to the bar, keeping your bodystraight from head to toe. Lower your bodyback to the floor; repeat for a predeterminednumber of repetitions.


Dip/Chair DipIf you have a dip bar, place yourhands on the bars with your armsstraight and your feet hanging free.Lower your body by bending yourelbows until your arms are bent at a90-degree angle. Repeat for apredetermined number of repetitions.Also, you can do these with chairs assupport if you do not have the properdip bar. Place two chairsapproximately shoulder width apartand use the arms of the chairs asyour support. Place both feettogether in front of you with yourheels resting on the floor and legsstraight. Perform the dip the same asit was performed on a dip bar.

Strength and endurance, continued


Cool Down

Once you have completed exercisingyou are ready to cool down. It is just asimportant to cool down after exerciseas it is to warm up before exercise.When you cool down you should letyour breathing return to normal. It isbest to walk around for a few minutesto make sure your breathing is normaland let your heartbeat slow down. Afteryou have walked around for a fewminutes following vigorous exercise you are ready to begin your cool-downstretches.

The stretching exercises you do afterexercise can be the same exercises youdid for your warm-up or you can addother stretches. Most importantly youshould stretch all major muscle groups,especially those that you used duringexercise.


HFAHEALTH

FITNESS AWARD

TheHealth Fitness

Award

Another program of the President’sChallenge is the Health Fitness Award(HFA). This award is very similar to thePresidential Physical Fitness Award andcan be achieved if you reach the scoresfor your age group on the chart below.By reaching these scores you will haveattained “a healthy level of fitness.”

Most of the events of the HealthFitness Award are the same as thephysical fitness test, with the addition ofa measure of body fat, the Body MassIndex (BMI).

The following itemsmake up the HealthFitness Award:

1. Partial curl-ups2. One Mile Run/Walk or the

appropriate distance options for age3. V-sit Reach or the Sit and Reach

option4. Right angle push-ups or the Pull-up

option5. Body Mass Index (BMI)

AgePartial

Curl-UpsOne-Mile

RunDistance Option

(min:sec) (min:sec) V-Sit Reach

(inches)Sit andReach

Rt. AnglePush-Ups

O

Pull-Ups(#)

R

BMI(range)

(#) (min:sec) OR 1/4 mile 1/2 mile OR (cm) (#)06 12 13:00 2:30 1 21 3 1 13.3-19.507 12 12:00 2:20 1 21 4 1 13.3-19.508 15 11:00 4:45 1 21 5 1 13.4-20.509 15 10:00 4:35 1 21 6 1 13.7-21.4

BO

YS 10

111213

20202025

19:3019:0019:0018:00

1111

21212121

789

10

1222

14.0-22.514.0-23.714.8-24.115.4-24.7

14 25 18:00 1 21 12 3 16.1-25.415 30 17:30 1 21 14 4 16.6-26.416 30 17:30 1 21 16 5 17.2-26.817 30 17:30 1 21 18 6 17.7-27.506 12 13:00 2:50 2 23 3 1 13.1-19.607 12 12:00 2:40 2 23 4 1 13.1-19.608 15 11:00 5:35 2 23 5 1 13.2-20.709 15 10:00 5:25 2 23 6 1 13.5-21.4

GIR

LS

10111213

20202025

10:0010:0010:3010:30

2223

23232325

7787

1111

13.8-22.514.1-23.214.7-24.215.5-25.3

14 25 10:30 3 25 7 1 16.2-25.315 30 10:00 3 25 7 1 16.6-26.516 30 10:00 3 25 7 1 16.8-26.517 30 10:00 3 25 7 1 17.1-26.9

Criterion standards listed above adapted from Amateur Athletic Union Physical Fitness Program; AAHPERD Physical Best; Cooper Institutefor Aerobic Research, Fitnessgram; Corbin, C. & Lindsey, R., Fitness for Life, 4th edition; and YMCA Youth Fitness Test.


BMIBody Mass Index

The final item of the Health Fitness Award is Body Mass Index (BMI). This is used to compare your weight relative to your height and to estimate your total bodyfat. Here is how to calculate your BMI: w(kg) / h(m)2

Step One: Convert your weight to kilograms (kg) 2.2 lbs = 1 kgStep Two: Convert your height to meters (m) 1 inch = .0254mStep Three: Square your height height x height Step Four: Divide your weight by your height squared w(kg) / h(m)2

ExampleA 16-year-old boy who weighs 154 pounds (70 kg), and is 68 inches tall (1.727meters) has a BMI of:

70 kg 70= ≈ 23.5 kg/m2

(1.727m)2 2.98

Based on the BMI rangefor a 16-year-old boy listedin the table at right, a BMIindex of 23.5 puts this boyin the desirable range. Use this BMI chart forquick calculation. Use aruler to connect the heightcolumn to the weightcolumn and read the BMInumber in the middle.

Read BMI here

Modified with permission from David C. Nieman, Fitness and SportsMedicine: A Health-Related Approach, (3rd edition), Bull Publishing Co.,Palo Alto, CA, 1995.


POLICYAccommodatingThose with

Disabilities

President’s Council on Physical Fitnessand Sports Statement of Policy

Students with disabilities or specialneeds have the right to an individualizedphysical fitness program. Thus, thePCPFS includes suggested guidelinesfor accommodating these students inits President’s Challenge PhysicalActivity and Fitness Awards Program.The suggestions for accommodationhave been prepared to permit boys andgirls with disabilities, ages 6–17, to beacknowledged for their achievementand to qualify for any one of the awardsoffered through the President’sChallenge Physical Activity and FitnessAwards Program.

Teachers or fitness leaders may decidethat other students without identifieddisabilities also need accommodationsin one or more of the test categories orawards. Making accommodations isconsistent with the goal of providingmotivation for life-long physical activitythrough physical fitness achievement.

Instructors, using their professionaljudgement, may qualify students who donot reach PCPFS standards on one ormore of the test items in the awardsprogram.

For more information on physicalactivity for those with disabilities, pleasevisit the National Center for PhysicalActivity and Disability Web site atwww.ncpad.org.

1 A Message from the President’s Council

2 Introduction

3 Motivational Tips

4 F.I.T.T. Principles

4 Phases of Exercise

6 The Presidential Active Lifestyle Award

8 The Presidential Champions Program

10 Why Do We Measure Physical Fitness?

12 The Presidential Physical Fitness Award

13 Physical Fitness Award Test Items

16 Physical Fitness Award Qualifying Standards

17 Getting in Shape to Meet the President’s Challenge

18 Warming Up and Stretching

24 Aerobic Exercises

25 Muscular Strength and Endurance Exercises

29 Cool Down

30 The Health Fitness Award

31 Body Mass Index

32 Accommodating Those with Disabilities

Get Fit and Be Active! A Handbook For Youths Ages 6–17:

How to Be More Active and Get in Shape to Meet the President’s Challenge

The President’s Challenge is a program of the President’s Council on Physical Fitness

and Sports, U.S. Department of Health and Human Services. This booklet can be downloaded

from the President’s Challenge Web site at www.presidentschallenge.org/pdf/getfit.pdf.

For ordering multiple copies of this booklet please contact the President’s Challenge office

at 800-258-8146 or visit the Web site at www.presidentschallenge.org.

Table of Contents FUNChallenge Your Mindwith this Get Fit

Puzzle.

L H P R S O F C Y C T M G N SH A W A Y T R O H T Z E O M KE Z N P R U R A O D O I O O CA I Q O N T L E Q Z P L I T YL A Z C I L I G T M N U R I TT S H M E T V C A C J Q B V IH J A N B A A H I A H X G A VX C G S Y Z C N K P Q V S T ID E S I C R E X E N A J Y I TE G F I T N E S S T A N E O CP R E S I D E N T I A L T N AI B A Z I Q S S U G C O D A P

M T Z L C Q N H D S O S S Z JT L M E C N A R U D N E S N FR V G W K Y G M Y C X K Z C L

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ACTIVITY EXERCISE NATIONALCHALLENGE FITNESS PARTICIPANTCHAMPION HEALTH PRESIDENTIALCRUNCH MOTIVATION RUNENDURANCE MUSCLE STRETCH

G E T F I T A N D B E A C T I V E ! 1

The President’s Challenge PhysicalActivity & Fitness Awards ProgramA Program of the President’s Council on Physical Fitness and Sports, U.S. Department of Health and Human Services

GetFitand Be Active!

A Handbook for Youths Ages 6–17

How to Be More Active and Get in Shape to Meet the President’sChallenge

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