Air Education and Training Command I n t e g r i t y  -  S e r v i c e  -  E x c e l l e n c e Extreme Excellence  Challen...
Overview <ul><li>Purpose of the Program  </li></ul><ul><li>Program Details </li></ul><ul><li>Evaluation </li></ul><ul><li>...
Purpose <ul><li>Objective:  Motivate JROTC cadets to lead active, healthy lifestyles beyond program requirements and into ...
Program <ul><li>The E2C Program </li></ul><ul><ul><li>Is an exercise program  </li></ul></ul><ul><ul><li>Developed around ...
Program <ul><li>Exercises work all muscle groups and provide sufficient anaerobic and aerobic intensity </li></ul><ul><li>...
Program <ul><li>The 36-Week Personal Wellness Program is comprised of 20 exercises: </li></ul><ul><ul><li>V-Sit Reach, Ben...
Evaluation <ul><li>Individual Evaluation </li></ul><ul><ul><li>Grades are based on individual improvement, participation a...
Recognition Program <ul><li>All Cadets receive an E2 Fitness Ribbon for participation and overall improvement in the E2C p...
Recognition Program <ul><li>E2C Elite Fitness Award -- Individual </li></ul><ul><ul><li>Cadets who score a perfect 100 rec...
EXTREME EXCELLENCE Begins with YOU! Now Let’s Look at those Exercises!!
V-Sit Reach (Flexibility Test) <ul><li>Sitting on Floor, Shoes Off, Feet 8 to 12 inches apart </li></ul><ul><li>Your Heels...
Bent Knee Push-Ups  (Girly-Man Pushups) <ul><li>Kneel on Floor </li></ul><ul><li>Pivot on Bent Knees rather than toes duri...
Push-Ups <ul><li>Hands flat on floor, slightly wider than shoulder </li></ul><ul><li>Torso is KEPT STRAIGHT… </li></ul><ul...
Feet Elevated Push-Ups <ul><li>Place FEET on sturdy chair about 2 feet tall </li></ul><ul><li>Hands flat on floor, slightl...
AFJROTC Push-Ups <ul><li>Each step covered in subsequent slides…its like a rocking motion, going back and forth </li></ul>...
AFJROTC Push-Ups <ul><li>Starting Position </li></ul><ul><ul><li>Start with hands on floor, shoulder-width apart </li></ul...
AFJROTC Push-Ups 4. 3. <ul><li>Continue Curling Up </li></ul><ul><li>INHALE again </li></ul><ul><li>Begin to reverse the p...
Plank <ul><li>Positioned on Floor, Resting on Toes and Forearms </li></ul><ul><li>Foremans are straight, parallel to your ...
Left and Right Arm Planks (One Armed Planks) <ul><li>Lay STRAIGHT on your side, legs and feet together </li></ul><ul><li>E...
SIT-UPS <ul><li>Lay FLAT on your BACK </li></ul><ul><li>Legs bent 90 degrees at the knee </li></ul><ul><li>Cross arms over...
Extended SIT-UPS <ul><li>Lay FLAT on your BACK </li></ul><ul><li>Keep Legs STRAIGHT and feet together </li></ul><ul><li>Ar...
Flutter Kicks <ul><li>Lay on Floor; Hands flat by you side </li></ul><ul><li>Legs STRAIGHT, 6 inches off floor </li></ul><...
LUNGES <ul><li>Stand in normal position, KEEPING hands on hips </li></ul><ul><li>STEP out  FAR Enough  with LEFT leg so ri...
ARM-EXTENDED LUNGES <ul><li>Stand in normal position, Arms out STRAIGHT in front of you </li></ul><ul><li>STEP out  FAR En...
AFJROTC SQUATS <ul><li>Feet Shoulder-Width Apart; </li></ul><ul><li>Arms Straight Out in front of Chest </li></ul><ul><li>...
Mountain Climbers <ul><li>Start in Regular Push-Up Position </li></ul><ul><li>Extend Left Leg forward so that Left Knee is...
8-Count BODY BUILDERS Start in Standing Position; Arms at Side; Feet Together Count 1:  Squat down; bending over to point ...
Tuck Jumps <ul><li>Stand in Place, Arms by Your Side </li></ul><ul><li>Jump into the air while bringing both knees up to y...
SIDE-LATERAL JUMPS <ul><li>Draw 2 lines on the ground, 3 feet apart </li></ul><ul><li>Stand on outside or far side of 1 li...
1 MILE RUN <ul><li>Hydrate well with WATER before the run…start at least the day before if you are not a water drinker </l...
National Standards V-Sit Reach or Flexibility Test 2.25 2.25 2.5 2.25 2.25 1.75 70% 1.75 1.75 1.25 1 0.75 0.5 70% 2.5 2.5 ...
National Standards PUSH-UPs 35 30 25 20 19 17 70% 57 50 43 35 30 27 70% 38 33 28 23 21 19 75% 60 55 48 40 35 30 75% 40 35 ...
National Standards PLANK 1:17 1:12 1:07 1:02 0:57 0:52 70% 1:32 1:27 1:22 1:17 1:12 1:07 70% 1:24 1:19 1:14 1:09 1:04 0:59...
National Standards SIT-UPs 53 48 44 40 36 32 70% 53 49 45 41 39 35 70% 56 53 48 44 40 36 75% 58 54 49 45 43 39 75% 59 56 5...
National Standards LUNGES 32 30 28 26 24 22 70% 37 35 33 31 29 27 70% 34 32 30 28 26 24 75% 39 37 35 33 31 29 75% 36 34 32...
National Standards MILE RUN 9:36 9:41 9:41 9:49 9:31 9:48 70% 6:57 6:46 6:50 7:00 7:18 7:24 70% 9:31 9:26 9:25 9:28 9:16 9...
I n t e g r i t y  -  S e r v i c e  -  E x c e l l e n c e Develop America's Airmen Today ... for Tomorrow Just Do It!!!
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Wellness Program Revised

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Wellness Program Revised

  1. 1. Air Education and Training Command I n t e g r i t y - S e r v i c e - E x c e l l e n c e Extreme Excellence Challenge (E2C)—Wellness Program Develop America's Airmen Today ... for Tomorrow Air University: The Intellectual and Leadership Center of the Air Force
  2. 2. Overview <ul><li>Purpose of the Program </li></ul><ul><li>Program Details </li></ul><ul><li>Evaluation </li></ul><ul><li>Recognition </li></ul><ul><li>Exercise Descriptions </li></ul>
  3. 3. Purpose <ul><li>Objective: Motivate JROTC cadets to lead active, healthy lifestyles beyond program requirements and into their adult lives. </li></ul><ul><li>Goals: </li></ul><ul><ul><li>Create individualized training program based on national standards by age and gender </li></ul></ul><ul><ul><li>Identify areas of improvements for each cadet </li></ul></ul><ul><ul><li>Incorporate physical training program to reach goals </li></ul></ul>
  4. 4. Program <ul><li>The E2C Program </li></ul><ul><ul><li>Is an exercise program </li></ul></ul><ul><ul><li>Developed around individual base line improvements </li></ul></ul><ul><ul><li>With the focus of achieving a national standard as calculated by age and gender </li></ul></ul><ul><li>The 36-week program is modifiable to meet individual goals. </li></ul><ul><li>Personal improvement is awarded </li></ul>
  5. 5. Program <ul><li>Exercises work all muscle groups and provide sufficient anaerobic and aerobic intensity </li></ul><ul><li>Requires no equipment – 20 exercises use only body weight and common objects (e.g. chairs) </li></ul><ul><li>Exercises can be conducted with minimal space </li></ul><ul><li>Minimal climate dependency – (the 1-mile run) </li></ul>
  6. 6. Program <ul><li>The 36-Week Personal Wellness Program is comprised of 20 exercises: </li></ul><ul><ul><li>V-Sit Reach, Bent-Knee Push-ups, Push-ups, </li></ul></ul><ul><ul><li>Feet Elevated Push-ups, AFJROTC Push-ups, Plank, </li></ul></ul><ul><ul><li>Left Arm and Right Arm Planks, Sit-ups, Extended Sit Ups, </li></ul></ul><ul><ul><li>Flutter Kicks, Lunges, Arm Extended Lunges, </li></ul></ul><ul><ul><li>Reverse Extended Lunges, Mountain Climbers, </li></ul></ul><ul><ul><li>AFJROTC Squats, Body Builders, Squat Leaps, </li></ul></ul><ul><ul><li>Side Lateral Jumps and </li></ul></ul><ul><ul><li>The 1 mile run </li></ul></ul><ul><li>Each cadet is encouraged to practice all of the individual exercises at home and incorporate them into a steady exercise routine for life. </li></ul>
  7. 7. Evaluation <ul><li>Individual Evaluation </li></ul><ul><ul><li>Grades are based on individual improvement, participation and effort </li></ul></ul><ul><ul><li>Each cadet is expected to improve each week in the various exercises performed during PT </li></ul></ul><ul><ul><li>Cadets are not graded on scores alone </li></ul></ul><ul><li>Performance Assessment </li></ul><ul><ul><li>Comprised of 6 events: 1 mile run, sit-ups, lunge, plank, push-ups, and flexibility </li></ul></ul><ul><ul><li>Assessments are conducted each 9 weeks </li></ul></ul><ul><ul><ul><li>Initial assessment establishes baseline and goals </li></ul></ul></ul><ul><ul><ul><li>Final assessment determines individual improvement </li></ul></ul></ul>
  8. 8. Recognition Program <ul><li>All Cadets receive an E2 Fitness Ribbon for participation and overall improvement in the E2C program. </li></ul><ul><li>4 E2C Category Awards are also available for each cadet based on their performance and desire to be physically fit </li></ul>
  9. 9. Recognition Program <ul><li>E2C Elite Fitness Award -- Individual </li></ul><ul><ul><li>Cadets who score a perfect 100 receive the E 2 Ribbon with gold star </li></ul></ul><ul><ul><li>PT Team Members who attend 100% of all scheduled events </li></ul></ul><ul><li>E2C Outstanding Fitness Award -- Individual </li></ul><ul><ul><li>Cadets who score above the 90th percentile receive the E 2 Ribbon with silver star </li></ul></ul><ul><ul><li>PT Team Members who attend 90% of all scheduled events </li></ul></ul><ul><li>E2C Fitness Award -- Individual </li></ul><ul><ul><li>Cadets who score above the 80th percentile receive the E 2 Ribbon with bronze star </li></ul></ul><ul><ul><li>PT Team Members who attend 80% of all scheduled events </li></ul></ul><ul><li>E2C Most Improved Award - Individual </li></ul><ul><ul><li>Cadets that make the most improvement on the assessment from the beginning of the semester to the end </li></ul></ul><ul><ul><li>SASI/ASI determines winner. (1 per unit) Certificate of Recognition </li></ul></ul>
  10. 10. EXTREME EXCELLENCE Begins with YOU! Now Let’s Look at those Exercises!!
  11. 11. V-Sit Reach (Flexibility Test) <ul><li>Sitting on Floor, Shoes Off, Feet 8 to 12 inches apart </li></ul><ul><li>Your Heels form the Baseline for Measurement </li></ul><ul><li>Clasp Thumbs, Palms Facing Down, Place on Baseline </li></ul><ul><li>Partner holds legs straight and keeps toes facing upward </li></ul><ul><li>Exhale as you reach forward </li></ul><ul><li>Stretch forward 3 times </li></ul><ul><ul><li>Reaching as far as you </li></ul></ul><ul><ul><li>Touch the measuring line each time </li></ul></ul><ul><li>Fourth Stretch forward will be recorded </li></ul>
  12. 12. Bent Knee Push-Ups (Girly-Man Pushups) <ul><li>Kneel on Floor </li></ul><ul><li>Pivot on Bent Knees rather than toes during the push-up </li></ul><ul><li>Going to “Down” Position, feet are in the air </li></ul><ul><li>Knees act as a fulcrum </li></ul><ul><li>Done on grass, towel, or pad to protect the knees </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  13. 13. Push-Ups <ul><li>Hands flat on floor, slightly wider than shoulder </li></ul><ul><li>Torso is KEPT STRAIGHT… </li></ul><ul><ul><li>Buttocks not in air, stomach not sagging </li></ul></ul><ul><li>Head aligned with Spine throughout the exercise </li></ul><ul><li>Lower yourself until chest touches floor </li></ul><ul><li>Press back to starting position </li></ul><ul><li>If you rest, rest in the UP POSITION </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  14. 14. Feet Elevated Push-Ups <ul><li>Place FEET on sturdy chair about 2 feet tall </li></ul><ul><li>Hands flat on floor, slightly wider than shoulder </li></ul><ul><li>Torso is KEPT STRAIGHT… </li></ul><ul><ul><li>Buttocks not in air, stomach not sagging </li></ul></ul><ul><li>Head aligned with Spine throughout the exercise </li></ul><ul><li>Lower yourself until chest touches floor </li></ul><ul><li>Press back to starting position </li></ul><ul><li>If you rest, rest in the UP POSITION </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  15. 15. AFJROTC Push-Ups <ul><li>Each step covered in subsequent slides…its like a rocking motion, going back and forth </li></ul>1. 2. 4. 3.
  16. 16. AFJROTC Push-Ups <ul><li>Starting Position </li></ul><ul><ul><li>Start with hands on floor, shoulder-width apart </li></ul></ul><ul><ul><li>Feet on floor, shoulder-width or wider </li></ul></ul><ul><ul><li>Butt in Air, Head looking back to Heels </li></ul></ul><ul><ul><li>Arms Straight </li></ul></ul><ul><ul><li>INHALE, BEGIN TO EXHALE SLOWLY AS YOU START THE EXERCISE </li></ul></ul>1. <ul><li>Push forward in Circular Arc </li></ul><ul><ul><li>While Bending elbows </li></ul></ul><ul><li>Lower Body in Circular Arc until Forearms are Straight Up and Down </li></ul><ul><li>Chest is UP </li></ul><ul><li>Hips almost touching the ground </li></ul>2.
  17. 17. AFJROTC Push-Ups 4. 3. <ul><li>Continue Curling Up </li></ul><ul><li>INHALE again </li></ul><ul><li>Begin to reverse the process and EXHALE slowly as you start </li></ul><ul><li>Push backward in same circular motion toward your heels </li></ul><ul><li>Return to starting position with </li></ul><ul><ul><li>Butt in Air, Head looking back to Heels and </li></ul></ul><ul><ul><li>Arms Straight </li></ul></ul><ul><li>1 Minute Exercise, Do as many reps as possible </li></ul>
  18. 18. Plank <ul><li>Positioned on Floor, Resting on Toes and Forearms </li></ul><ul><li>Foremans are straight, parallel to your body </li></ul><ul><li>Keep BACK STRAIGHT (as in the DOWN pushup position) </li></ul><ul><li>Hold position as long as possible </li></ul><ul><li>NO MOVEMENT AUTHORIZED </li></ul>
  19. 19. Left and Right Arm Planks (One Armed Planks) <ul><li>Lay STRAIGHT on your side, legs and feet together </li></ul><ul><li>Elevate yourself onto one forearm; </li></ul><ul><li>Forearm is PERPENDICULAR to your body </li></ul><ul><li>Body weight supported with a single forearm </li></ul><ul><li>Place opposite hand on hip with elbow in the air </li></ul><ul><li>Hold position as long as you can </li></ul>
  20. 20. SIT-UPS <ul><li>Lay FLAT on your BACK </li></ul><ul><li>Legs bent 90 degrees at the knee </li></ul><ul><li>Cross arms over chest, fingertips touch your shoulder </li></ul><ul><li>Curl TORSO so your chest moves toward knees </li></ul><ul><li>Keep Hands on chest AT ALL TIMES </li></ul><ul><ul><li>If Hands come off chest, Sit-Up doesn’t count!! </li></ul></ul><ul><li>Hips and Buttocks stay on ground…do not use to gain momentum </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul><ul><li>If you rest, rest in the UP position </li></ul><ul><ul><li>Cannot LEAN on Knees!!! </li></ul></ul>
  21. 21. Extended SIT-UPS <ul><li>Lay FLAT on your BACK </li></ul><ul><li>Keep Legs STRAIGHT and feet together </li></ul><ul><li>Arms straight by your head </li></ul><ul><li>Keeping Arms STRAIGHT </li></ul><ul><ul><li>Gently bring arms over head and toward legs as you do a Sit-UP manuever </li></ul></ul><ul><ul><li>Don’t Fling Your Arms…it is a controlled process </li></ul></ul><ul><ul><li>As your TORSO goes upright, while keeping legs STRAIGHT, </li></ul></ul><ul><ul><li>Elevate your legs 12 to 24 inches so that your hands eventually touch your ankles </li></ul></ul><ul><ul><li>Return to your original position </li></ul></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  22. 22. Flutter Kicks <ul><li>Lay on Floor; Hands flat by you side </li></ul><ul><li>Legs STRAIGHT, 6 inches off floor </li></ul><ul><li>Four-count exercise </li></ul><ul><li>Start Kicking; restrict range of leg motion between 6 and 36 inches </li></ul><ul><li>Count is 1, 2, 3, One; 1, 2, 3, Two, etc </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  23. 23. LUNGES <ul><li>Stand in normal position, KEEPING hands on hips </li></ul><ul><li>STEP out FAR Enough with LEFT leg so right knee drops to within 1 inch of floor </li></ul><ul><li>Step Back to Normal Position </li></ul><ul><li>STEP out FAR Enough with RIGHT leg so left knee drops to within 1 inch of floor </li></ul><ul><li>Continue repeating the process; each lunge counts as 1 repetition </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  24. 24. ARM-EXTENDED LUNGES <ul><li>Stand in normal position, Arms out STRAIGHT in front of you </li></ul><ul><li>STEP out FAR Enough with LEFT leg so right knee drops to within 1 inch of floor </li></ul><ul><ul><li>At same time, keeping both arms STRAIGHT, move both arms to the outside of the LEFT leg </li></ul></ul><ul><li>Step Back to Normal Position </li></ul><ul><li>STEP out FAR Enough with RIGHT leg so left knee drops to within 1 inch of floor </li></ul><ul><ul><li>At same time, keeping both arms STRAIGHT, move both arms to the outside of the LEFT leg </li></ul></ul><ul><li>Continue repeating the process; each lunge counts as 1 repetition </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  25. 25. AFJROTC SQUATS <ul><li>Feet Shoulder-Width Apart; </li></ul><ul><li>Arms Straight Out in front of Chest </li></ul><ul><li>While exhaling, Keep back fairly straight, lower buttocks until thighs are parallel to the floor allowing heels to raise off the floor </li></ul><ul><ul><li>While lowering buttocks, move arms to place hands behind your back </li></ul></ul><ul><li>Now swing arms upward while pushing upward with your toes and returning to a standing position </li></ul><ul><li>As you reach the standing position, inhale, tighten fists and pull arms in as if rowing a boat, keeping elbows close to body </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>1 4 3 2 5
  26. 26. Mountain Climbers <ul><li>Start in Regular Push-Up Position </li></ul><ul><li>Extend Left Leg forward so that Left Knee is Tucked Up Close to your Chest; this is the STARTING POSITION </li></ul><ul><li>Begin by moving Left Leg back to a STRAIGHT position while bringing Right Leg forward to the Tucked Position </li></ul><ul><li>Each Leg forward motion counts as 1 repetition </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul>
  27. 27. 8-Count BODY BUILDERS Start in Standing Position; Arms at Side; Feet Together Count 1: Squat down; bending over to point where arms are extended in front of you and resting on the floor Count 2: Kick legs out to a standard Push-Up position Count 3: Kick legs apart to form a wide “V” Count 4: Snap legs back together to push-up position Count 5: Perform 1 standard Push-Up (Down Position) Count 6: Back to Up Position Count 7: Keeping arms on floor in front of you, kick legs forward to tuck them under your chest (Count 1 position) Count 8: Return to Standing Position; Arms at Side, Feet Together Finishing the 8 Count makes 1 repetition 1 minute, Perform as many reps as possible
  28. 28. Tuck Jumps <ul><li>Stand in Place, Arms by Your Side </li></ul><ul><li>Jump into the air while bringing both knees up to your chest </li></ul><ul><li>As knees reach chest, grasp both shins with your hands ( don’t forget to let go!!! ) </li></ul><ul><li>Extend legs to land on both feet and immediately repeat the process </li></ul><ul><li>Each jump counts as 1 repetition </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul><ul><li>NO NOs!!!! </li></ul><ul><ul><li>No double pump on landing!! It won’t count!! </li></ul></ul>
  29. 29. SIDE-LATERAL JUMPS <ul><li>Draw 2 lines on the ground, 3 feet apart </li></ul><ul><li>Stand on outside or far side of 1 line </li></ul><ul><li>With feet together, jump with both feet sideways, landing on the outside or far side of the other line </li></ul><ul><li>Immediately jump back to starting position </li></ul><ul><li>Each jump over and back counts as 1 repetition </li></ul><ul><li>1 minute, Perform as many reps as possible </li></ul><ul><li>Both feet must land outside of each line or the repetition does not count. </li></ul>
  30. 30. 1 MILE RUN <ul><li>Hydrate well with WATER before the run…start at least the day before if you are not a water drinker </li></ul><ul><li>Stretch well before the run to prevent muscle injury </li></ul><ul><li>After the run, continue walking at least 1 more lap to burn off Lactic Acid. This will reduce the amount of soreness felt later. </li></ul><ul><li>Not really a runner?? ( Yet ): </li></ul><ul><ul><li>Begin by running or jogging the straights on the track and briskly walk the curves. </li></ul></ul><ul><ul><li>Remember to force a steady breathing pattern; breath deeply in through the nose and out the mouth (will help prevent dry mouth) </li></ul></ul><ul><ul><li>Work up to faster jog or run on the straights to a light jog on the curves </li></ul></ul><ul><ul><li>Cramps?? Run/Jog through them!! They will shortly disappear. </li></ul></ul><ul><ul><ul><li>If you stop running or start walking, the cramps will reappear when you start again. </li></ul></ul></ul>
  31. 31. National Standards V-Sit Reach or Flexibility Test 2.25 2.25 2.5 2.25 2.25 1.75 70% 1.75 1.75 1.25 1 0.75 0.5 70% 2.5 2.5 2.75 2.5 2.5 2 75% 2 2 1.5 1.25 1 0.75 75% 2.75 2.75 3 2.75 2.75 2.25 80% 2.25 2.25 1.75 1.5 1.25 1 80% 3 3 3.25 3 3 2.5 90% 2.5 2.5 2 1.75 1.5 1.25 90% 3.25 3.25 3.5 3.25 3.25 2.75 100% 2.75 2.75 2.25 2 1.75 1.5 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male V-Sit Reach
  32. 32. National Standards PUSH-UPs 35 30 25 20 19 17 70% 57 50 43 35 30 27 70% 38 33 28 23 21 19 75% 60 55 48 40 35 30 75% 40 35 30 25 23 21 80% 64 58 50 42 37 35 80% 43 38 33 28 25 23 90% 67 62 52 44 39 37 90% 45 40 35 30 27 25 100% 70 65 55 47 42 40 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male Push-Ups
  33. 33. National Standards PLANK 1:17 1:12 1:07 1:02 0:57 0:52 70% 1:32 1:27 1:22 1:17 1:12 1:07 70% 1:24 1:19 1:14 1:09 1:04 0:59 75% 1:39 1:34 1:29 1:24 1:19 1:14 75% 1:31 1:26 1:21 1:16 1:11 1:06 80% 1:46 1:41 1:36 1:31 1:26 1:21 80% 1:38 1:33 1:28 1:23 1:18 1:13 90% 1:53 1:48 1:43 1:38 1:33 1:28 90% 1:45 1:40 1:35 1:30 1:25 1:20 100% 2:00 1:55 1:50 1:45 1:40 1:35 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male Plank
  34. 34. National Standards SIT-UPs 53 48 44 40 36 32 70% 53 49 45 41 39 35 70% 56 53 48 44 40 36 75% 58 54 49 45 43 39 75% 59 56 53 48 44 40 80% 62 59 54 49 47 42 80% 63 59 56 53 48 44 90% 66 63 59 54 51 46 90% 66 63 59 56 53 48 100% 70 67 63 59 55 50 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male Sit-Ups
  35. 35. National Standards LUNGES 32 30 28 26 24 22 70% 37 35 33 31 29 27 70% 34 32 30 28 26 24 75% 39 37 35 33 31 29 75% 36 34 32 30 28 26 80% 41 39 37 35 33 31 80% 38 36 34 32 30 28 90% 43 41 39 37 35 33 90% 40 38 36 34 32 30 100% 45 43 41 39 37 35 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male Lunges
  36. 36. National Standards MILE RUN 9:36 9:41 9:41 9:49 9:31 9:48 70% 6:57 6:46 6:50 7:00 7:18 7:24 70% 9:31 9:26 9:25 9:28 9:16 9:30 75% 6:42 6:40 6:39 6:52 7:08 7:14 75% 9:27 9:10 9:06 9:04 8:49 9:13 80% 6:33 6:31 6:31 6:43 6:58 7:07 80% 8:22 8:20 8:28 8:23 8:11 8:27 90% 6:10 6:08 6:13 6:23 6:27 6:48 90% 6:58 6:52 7:03 6:59 7:01 7:08 100% 5:33 5:14 5:31 5:40 5:43 5:59 100% 18 17 16 15 14 13 Age   18 17 16 15 14 13 Age Female Male Mile Run
  37. 37. I n t e g r i t y - S e r v i c e - E x c e l l e n c e Develop America's Airmen Today ... for Tomorrow Just Do It!!!

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