| Exercise chart
five has physical capacity rating scales for the 18-25 year
old age group. These exercises are designed to test, develop,
and maintain near competition level physical capacities.
Older age groups should consult their medical advisor before
proceeding.
Diet is critical at this stage---drink at least 8 glasses
of water. Also, weather will play a critical impact. So,
pay close attention to your foot wear and clothing. Unlike
the earlier charts, here you do not want to impact your
workout with stress. Wear loose fitting, light clothing
that breathes easily. |
|
|
Level |
CHART 5 EXERCISES |
1
mile
run |
|
1 |
2 |
3 |
4 |
5 |
Mins:Secs |
|
A+ |
30 |
40 |
50 |
44 |
500 |
6:00 |
|
A |
30 |
39 |
49 |
43 |
485 |
6:06 |
|
A- |
30 |
38 |
48 |
42 |
475 |
6:09 |
| Minutes in each exercise |
2 |
1 |
1 |
1 |
6 |
|
|
Exercise
1
1. Feet astride, arms upward, hands clasped,
arms straight. Touch floor outside left foot, between feet,
press once then outside right foot, circle bend backwards
as far as possible, reverse direction after half the number
of counts. Do not strain to keep knees straight. Keep arms
above head and make full circle, bending backward past vertical
each time.
Exercise
2
2. Back lying, legs straight, feet together,
hands clasped behind head. Sit up and raise legs in bent
position at same time twist to touch right elbow to left
knee. This completes one movement. Alternate the direction
of twist each time. Keep feet off floor when elbow touches
knee.
Exercise
3
3. Front lying, arms extended overhead. Raise
arms, head, chest and both legs as high as possible. Keep
legs and arms straight, chest and both thighs completely
off floor.
Exercise
4
4. Front lying, hands under shoulder, palms
flat on floor. Push off floor and clap hands before returning
to starting position. keep body straight during the entire
movement. Hand clap must be heard.
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 "semi-spread eagle jumps". Repeat
this sequence until required number of steps is completed.
Semi-spread eagle jumps--Feet together, drop to a half crouch
position hands on knees with arms straight. Jump up to feet
astride swing arms overhead in mid-air, return directly
to starting ppositionon landing. Raise hands above head
level, spread feet at least shoulder width apart in astride
position before landing with feet together.
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