Défi de Conditionnement Physique Push-ups: a conditioning exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes. If you cannot get your elbows and shoulders to make a straight line, try modifying the push-up. To do this, drop to your knees. However, your back should still remain straight. The Challenge: Pick a push-up amount listed in the box. Complete the given amount of push-ups, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on _________________________. Top (tall push-up position): Shoes = 1 Socks = 3 Legs = 5 Shorts = 10 Shirt = 10 Arms = 13 Head = 15 Bottom (low push-up position): Shoes = 3 Socks = 5 Legs = 7 Shorts = 10 Shirt = 13 Arms = 15 Head = 20 The more you do them properly, the better you get. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Sit-ups: an exercise in which a person lies flat on the back, lifts the torso to a sitting position, and then lies flat again without changing the position of the legs: done with the knees bent. The Challenge: Pick a sit-up amount listed in the box. Complete the given amount of sit-ups, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on _________________________. Top (down position): Shoes = 3 Legs = 5 Shorts = 7 Shirt = 10 Arms = 13 Head = 15 Bottom (up position): Shoes = 5 Legs = 7 Shorts = 10 Shirt = 13 Arms = 15 Head = 20 Discipline is doing what needs to be done, even when you don’t want to do it. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Dead Bug: Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch. Stay tight and return the working leg Top (starting position): Bottom (extension position): Shoes = 3 Legs = 5 Shoes = 3 Shorts = 7 Shirt = 10 Arms = 13 Bent Leg = 5 Straight Leg: 7 Shorts = 10 Head = 15 Shirt = 13 Arms = 15 Head = 20 If you want it, you have to give up one thing…your excuses. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ to the starting position. Repeat on the opposite side, alternating until the set is complete. 1 dead bug is a completion of the leg extention with the right and left leg. The Challenge: Pick a dead bug amount listed in the box. Complete the given amount of dead bugs, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on _________________________. Fitness Challenge Jumping Jacks: a conditioning exercise performed by starting from a standing position with legs together and arms resting at the sides and then jumping to a position with the legs spread apart and out to the sides while simultaneously extending the arms out from the sides to an overhead position with the hands touching and finishing by reversing these movements to return to the starting position. The Challenge: Pick a jumping jack amount listed in the box. Complete the given amount of jumping jacks, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on _________________________. Top (starting position): Bottom (extension position): Feet = 3 Legs = 5 Feet = 5 Shorts = 7 Legs: = 7 Shirt = 10 Shorts = 10 Arms = 13 Shirt = 13 Head = 15 Arms = 15 Head = 20 Today is the day to change yourself for the better. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Squats: a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and sneakily strengthen the core. Stand as tall as you can with your feet spread shoulderwidth apart. Lower your body as far as you can by pushing your hips back and bending your knees, keeping your feet flat on the floor. Pause, then slowly push yourself back to the starting position. The Challenge: Pick a squat amount listed in the box. Complete the given amount of squats, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on Fitness Challenge Jumping Lunges: Stand with your feet together, elbows Top (starting position): Feet = 3 Legs = 5 Shorts = 7 Shirt = 10 Arms = 13 Head = 15 Bottom (squat position): Feet = 5 Legs: = 7 Shorts = 10 Shirt = 13 Arms = 15 Head = 20 I want to see what happens when I don’t give up. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor [B], and land in a lunge with your left leg forward. Count one, when your complete the exercies on both legs. The Challenge: Pick a lunge amount listed in the box. Complete the given amount of lunges, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on Right (Lunge position): Shoes = 1 Legs = 2 Shorts = 3 Shirt = 4 Arms = 5 Head = 6 Center (Jump position): Shoes = 2 Legs: = 4 Shorts = 6 Shirt = 8 Arms = 12 Head = 14 Left: (Lunge position): Shoes = 3 Legs: = 6 Shorts = 12 Shirt = 14 Arms = 16 Head = 18 Stay positive, work hard, and make it happen Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Plank: a simple but effective bodyweight exercise. Holding the body (light as a feather) stiff as a board develops strength primarily in the core—the muscles that connect the upper and lower body—as well as the shoulders, arms, and glutes. You need to keep your back straight and support your body on your elbows and toes. The Challenge: Pick a plank amount listed in the box. Complete the given amount of seconds, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on Amount of Seconds to Hold Plank: Shoes = 10 Legs = 20 Shorts = 30 Shirt = 40 Arms = 50 Head = 60 Life is like exercise. The harder it is, the stronger you become. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Running: to go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step both feet are off the ground. These are not sprints. Concentrate on running the same pace for the amout of time listed. The Challenge: Pick a tennis shoe with a time under it. Complete the given amount of minutes for the shoe you select, then color that shoe in. When you have colored in all the shoes, return it to your P.E. teacher to be entered into a drawing on ___________________________________. 3 5 7 10 15 6 12 18 24 30 The real purpose of running isn’t to win a race, it’s to test the limits of the human heart. ~ Bill Bowerman Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________ Fitness Challenge Skater Hops: Stand on your left foot with your left knee slightly bent and your right foot slightly off the floor. Lower your body toward the floor, then bound to your right by jumping off your left leg. To do Skater Hops, make sure you have enough space to hop side to side. To set up, start standing to one side of the space you have to use. It is important that you also work on your balance and don’t simply rush through the movement if you can’t stabilize on each side. One count is when you have completed a hop on each leg. The Challenge: Pick a skater hop amount listed in the box. Complete the given amount of hops, then color that section in. When you have completely colored the picture in, return it to your P.E. teacher to be entered into a drawing on ____________________________________ . Right: Shoes = 2 Legs = 4 Shorts = 6 Shirt = 8 Arms = 10 Head = 12 Left: Legs: = 16 Shorts = 18 Shirt = 20 Arms = 22 Head = 24 Shoes = 14 If you are persistent, you will get it. If you are consistent, you will keep it. Name: _______________________________ Parent Signature: ______________________________ Date turned in: ____________
