HOW TO IMPROVE YOU PHYSICAL FITNESS SCORES

Practice: You get out what you put in.

• 1. Improve your Pullups score:

  (Pullups must be done with palms facing away for the test.)

  If you are unable to do one pullup, try these exercises:

  A. Have someone boost you up, or use a chair or stool so you can get your chin above the bar. Hold your chin at or above the bar for as long as you can. Rest one minute and repeat several times. Do this exercise 3 to 4 times per week. Time yourself and try to increase the time you can hold yourself above the bar.

  B. Place a bar about 3 feet above the floor level. Lie under the bar, keeping your heels on the floor and your body straight. Slowly pull your chin above the bar. Do as many times as you can. Rest and repeat several times. Do this exercise several times per week. Be sure the bar is secure to prevent injury.

• 2. Improve your Curlup score and build strong abdominal muscles:

Do 20 curl ups while watching TV or listening to music. Be careful not to watch too much TV! Commercials are a good time to do this exercise. Challenge anothe family member or friend to do curl ups with you. You do 10, then they do 10. You do 9 and they do 9, and so on. How many will you total if you go from 10 to 1?

• 3. To improve your Sit and Reach score:

Ask your physical education teacher or sports coach to show you various stretching exercises to stretch the muscles used on this test. Remember to hold the stretch for at least 20 seconds, and do not bounce.

• 4. To improve your Shuttle Run score:

You need a space about 20 yards long. Practice the Shuttle Run test concentrating on quick turns that do not waste time or motion. Use small stones, blocks of wood, or a pair of socks. Do not use sticks or sharp objects. Be sure to develop the habit of running full speed over the finish line.

• 5. To improve your Mile Run/Walk score:

Try to develop enought endurance to run or jog the entire mile. This is best done with regular running 3 or 4 days per week over distances from one-half mile up to 3 miles. Other cardiovascular exerciese such as biking or swimming can help too. Be sure to wear supportive shoes, drink plenty of water in warm weather, and do some stretching exercises before and after running.

Click here to view the performance standards for both the Presidential Physical Fitness Award and the Merit Physical Fitness Award.

 

Back to Presidential Physical Fitness Program page

Back to PE page

Back to Rockwell Homepage