| 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. |
|
|
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 |
|
|
|
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.
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.
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.
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.
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.
|
