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Fitness
Suggestions
The following are suggestions on ways to improve the four mandatory
tests of physical fitness tested by Indian Prairie School District 204. These suggestions
are made by Mr. Jayne, Physical Education.
Curl-Ups
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Practice
perfect
curl-ups. To improve on curl-ups, you must practice them the right way! |
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Arms by your side |
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Lift head and shoulder blades up off the ground and slide hands
4" on ground
towards heels |
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If neck is sore - focus eyes on a point above you on the ceiling.
Made your stomach muscles do the work NOT your neck! |
Pushups
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Practice
perfect push ups. To improve on push ups, you must practice them the right way! |
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Straight back - from the shoulder blades to the heals! |
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Go down to a 90° angle (your arms should form
an upside-down letter "L") |
Suggestions
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Do x amount of pushups every commercial break while watching TV. |
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Increase the amount of pushups you do each time by 1 or 2! |
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Do pushups in the morning. It's great way to start the day! |
Back Saver Sit & Reach
The only way to become more flexible is to STRETCH!
Stretch daily!
When stretching - DON'T BOUNCE! It is so much better to hold your
stretches. Hold at least for an 8 count!
Types of Stretches
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Standing Hamstring stretch (Legs) - Stand up with legs straight and reach down for toes |
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Sitting Hamstring stretch (Legs) - Sitting down with legs out straight in front of
you, reach for toes. Also, you can do this one leg at a time alternating legs,
with one leg bent and the other straight. |
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Pretzel Stretch (Back)- Hold left leg out in front of you. Bend right leg and cross
right foot over, and place foot flat on ground. Turn to your right as far as possible
holding stretch, use left elbow against your right knee for leverage! |
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Other stretches - See Mr. Jayne for other stretches |
Endurance Run
Be active!
Play games that are active (unlike Playstation - your thumbs are strong enough!)
Mr. Jayne's Suggestion's for Improving on the Endurance Run
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Start slow (Don't do too much at once!) |
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Jog at least 2-3 times a week |
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Gradually increase the amount (distance & time) you are running for! |
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PACE is important! - Jog at a speed that you will be able to maintain for the duration! |
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Participate in activities that will increase endurance |
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Soccer |
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Swimming |
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Dance |
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Basketball |
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Aerobics |
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Rollerblading |
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= Top =
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