|
|
Level |
CHART 3 EXERCISES |
1 mile run |
2 mile walk |
|
1 |
2 |
3 |
4 |
5 |
In minutes |
|
A+ |
30 |
32 |
47 |
24 |
550 |
8 |
25 |
|
A |
30 |
31 |
45 |
22 |
540 |
8 |
25 |
|
A- |
30 |
30 |
43 |
21 |
525 |
8 |
25 |
| Minutes in each exercise |
2 |
1 |
1 |
1 |
6 |
|
|
|
Exercise
1
1. Feet astride, arms upward. Touch floor
6" outside left foot, again between feet and press
once then 6" outside right foot, bend backward as far
as possible, repeat, reverse direction after half the number
of counts. Do not strain to keep knees straight, return
to erect position.
Exercise
2
2. Back lying, feet 6" apart, arms clasped behind head.
Sit up to vertical position, keep feet on floor hook feet
under a chair, etc., only if necessary.
Exercise
3
3. Front lying, hands interlocked behind
the back. Lift head, shoulders, chest and both legs as high
as possible. Keep legs straight, and raise chest and both
thighs completely off floor.
Exercise
4
4. Front lying, hands under the shoulders,
palms flat on the floor. Touch chin to floor in front of
hands--Touch forehead to floor behind hands before returning
to up position. There are three definite movements, chin,
forehead, arms straightened. Do not do in one continuous
movement.
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 "half knee bends".
Repeat this sequence until required number of steps is completed.
Half knee bends--Feet together, hands on hips, knees bent
to form an angle of about 110 degrees. Do not bend knees
past a right angle. Straighten to upright position, raising
heel off floor, return to starting position each time. Keep
feet in contact with floor--the back upright and straight
at all times.
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