5BX CHART V

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.

Age Groups
18-25yrs level C

5BX Chart Five Level A

 

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

 

Chart 5 Exercise 1

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.

 

Chart 5 Exercise 2

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.

 

Chart 5 Exercise 3

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.

 

Chart 5 Exercise 4

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.

 

Chart 5 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 "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.

5BX Chart Five Level B

 

Level

CHART 5 EXERCISES

1
mile
run

1

2

3

4

5

Mins:Secs

B+

28

36

47

40

465

6:12

B

28

35

46

39

455

6:15

B-

28

34

45

38

445

6:21

Minutes in each exercise

2

1

1

1

6

 

5BX Chart Five Level C

 

Level

CHART 5 EXERCISES

1
mile
run

1

2

3

4

5

Mins:Secs

C+

26

32

44

36

435

6:27

C

26

31

43

35

420

6:33

C-

26

30

42

34

410

6:39

Minutes in each exercise

2

1

1

1

6

 

5BX Chart Five Level D

 

Level

CHART 5 EXERCISES

1
mile
run

1

2

3

4

5

Mins:Secs

D+

24

28

41

32

400

6:45

D

24

27

40

31

385

6:51

D-

24

26

39

30

375

7:00

Minutes in each exercise

2

1

1

1

6

 

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