 |
Part
C - Body Core Muscular Endurance |
The
Bridge
Students
will hold the front support position (balancing on forearms and
toes, shoulders directly over elbows, with a straight body) continuously
up to a maximum of 2 minutes.
Student stops if they
are unable to maintain a straight body. Record results and compare
to the challenge ratings.
Scoring
| 0-20
seconds |
score
1 |
| 21-40
seconds |
score
2 |
| 41-60
seconds |
score
3 |
| 61-80
seconds |
score
4 |
| 81-100
seconds |
score
5 |
| 101-120
seconds |
score
6 |
1.
Your core body strength could use some work. Choose muscular strength
and endurance activities 3 times per week.
2. You have a solid core. Keep up your strength through regular
muscular strength activities.
 |
Part
D - Flexibility |
- Warmup
- students warm up by doing two hurdler's stretches on each leg,
holding for 30 seconds.
- Students sit on the
floor (shoes off) with their feet flat on the wall, heels on the
ground, toes pointing up and feet 12 inches apart.
- Students
reach forward with one smooth motion to see how far they can reach.
Scoring
| Touched
knees |
1 |
| Touched
shins |
2 |
| Touched
ankles |
3 |
| Fingertips
to wall |
4 |
| Finger
pads to wall |
5 |
| Palms
flat on the wall |
6 |
1. You may want to add 10 minutes of stretching to your daily routine.
Remember flexible people don't get bent out of shape.
2. You are on your way to "Gumbydom".
Post Challenge
- Have students design
a training plan that focuses on improving the fitness components
necessary for the activity they enjoy doing.
- Have
them follow it for four weeks.
- Do the challenge again
and compare performance.
|
Variation
(grade 8/9). Explain the principles of training Frequency:
How often? Intensity: How hard do you work? Duration: How
much time do you spend?
Have
the students add these principles to their training plan.
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