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| F.I.T. CHALLENGE | ||||
| click on the thumbnails to see close-up | ||||
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Equipment: | Stop watch, Whistle | ||
| Location: | Main Gym or outside track | |||
Team warm-up |
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| Time: | 10 minutes | |||
| Activity: | Leisure walking: 50-60% 2 minutes (Low-intensity-normal walking pace) Fitness walking: 60-75% 3 minutes (Medium intensity-brisk walk, more arm action) Standardized warm-up 5 minutes |
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| Exercise Prescription | ||||
| Time: | 40 minutes | |||
| Exercise: | Split Circuit |  |
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| Implementation: | Refer to CP # 4 Begin team warm up Blow whistle Participants jog to start line Run for 5 minutes 30 push ups 30 sit ups 30 squats Run for 5 minutes Flutter kicks for 1 minute 75-85% MHR Repeat |
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| Team Cool Down | ||||
| Time: | 4 minutes | |||
| Exercise: | Jumping Jacks Standing cross-over toe touches Standing calve raises Standing arm stretch 30 second hold duration for each muscle group (right and left side) |
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