5BX CHART II

The second exercise chart contains the physical capacity rating scales for nearly all age groups.  However, do not rush to get to your rating scale. Take your time progressing through the levels begining with level D-.

Decide if running or walking is best for you.  Many people in the more senior age groups may prefer to walk.  Whichever regime you choose, perform your workout on grass, avoiding hard surfaces like sidewalks or streets. Try to breathe through your nostrils and exhale through your mouth. If you cannot maintain breathing through nostrils, then slow down.

Age Groups
8yrs level D- : 9yrs level C- : 10yrs level B- : 11yrs level A- :

45-49yrs level A+ 50-60yrs level C+

5BX Chart Two Level A

 

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

Minutes in each exercise

2

1

1

1

6

 

 

Chart 2 Exercise 1

Exercise 1


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

 

Chart 2 Exercise 2

Exercise 2


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.

 

Chart 2 Exercise 3

Exercise 3


3. Front lying, palms placed under the thighs. Raise head, shoulders and both legs. Keep legs straight, both thighs must clear the palms.

 

Chart 2 Exercise 4

Exercise 4


4. Front lying, hands under the shoulders, 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.

 

Chart 2 Exercise 5

Exercise 5


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.

5BX Chart Two Level B

 

Level

CHART 2 EXERCISES

1 mile run

2 mile walk

1

2

3

4

5

In minutes

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

Minutes in each exercise

2

1

1

1

6

 

 

5BX Chart Two Level C

 

Level

CHART 2 EXERCISES

1 mile run

2 mile walk

1

2

3

4

5

In minutes

C+

20

15

21

14

425

10

34

C

19

14

19

13

410

10

34

C-

18

13

17

12

395

10

34

Minutes in each exercise

2

1

1

1

6

 

 

5BX Chart Two Level D

 

Level

CHART 2 EXERCISES

1 mile run

2 mile walk

1

2

3

4

5

In minutes

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

 

 

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