CHART TWO

Age Groups Target
8yrs level D-
9yrs level C-
10yrs level B-
11yrs level A-
45-49yrs level A+
50-60yrs level C+
Level CHART 2 EXERCISES 1 mile run 2 mile walk
1 2 3 4 5 In minutes
A+ 30 23 33 20 500 9 30
A 29 21 31 19 485 9 31
A- 28 20 29 18 470 9 32
B+ 26 18 27 17 455 9.5 33
B 24 17 25 16 455 9.5 33
B- 22 16 23 15 440 9.5 33
C+ 20 15 21 14 425 10 34
C 19 14 19 13 410 10 34
C- 18 13 17 12 395 10 34
D+ 16 12 15 11 380 10.5 35
D 15 11 14 10 360 10.5 35
D- 14 10 13 9 335 10.5 35
Minutes in each exercise 2 1 1 1 6

1. Feet astride, arms upward. Touch floor and press (bounce) once then stretch upward and backward bend. Do not strain to keep knees straight.

2. Back lying, feet 6" apart, arms at sides. Sit up to vertical position, keep feet on floor even if it is necessary to hook them under a chair. Allow knees to bend slightly.

Exercise 1
Exercise 2
Exercise 3
Exercise 4

Exercise 5

3. Front lying, palms placed under the thighs. Raise head, shoulders and both legs. Keep legs straight, both thighs must clear the palms. Keep ankles together, press down with back of hands.

4. Front lying, hands under the shoulders, arms parallel with body, palms flat on the floor. Straighten arms to lift body with only palms and toes on the floor. Back straight. Chest must touch floor for each completed movement after arms have been fully extended.

5. Stationary run - (count a step each time left foot touches floor. Lift feet approximately 4 inches off floor). Every 75 steps do 10 "astride jumps". Repeat this sequence until required number of steps is completed.
Astride jumps - feet toghether, arms at side. Jump and land with feet astride and arms raised sideways to slightly above shoulder height. Return with a jump to the starting position for count of one. Keep arms straight.

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