Can you Ace the Presidents Fitness Challenge?

I myself have been obsessed with physical fitness prowess, ever since taking the annual NYS physical fitness test required for students in most public schools. For those of you who aren't familiar the physical fitness test is primarily based off of the president's challenge.


The Physical Fitness Test recognizes students for their level of physical fitness in five activities:

1. Curl-ups (or partial curl-ups)
   
2. Shuttle run
   
3. Endurance run/walk
   
4. Pull-ups (or right angle push-ups or flexed-arm hang)
   
5. V-sit reach (or sit and reach)
   

We know that just completing all five activities is an accomplishment. The activities are not necessarily done in that order.  



Below I have posted the benchmarks for the Presidential Physical Fitness Award—to earn this award, students must score at or above the 85th percentile on all five activities. There is also the National Fitness Award – awarded to those in the 50^th percentile, you can see those numbers on the website http://www.presidentschallenge.org/challenge/physical/benchmarks.shtml , but I figured why bother with the 50^th percentile; I know academically speaking that isn't a place I'd want to be.


 
There is also the Adult Fitness Test but for some odd reason the Adult version consist of four components and omits pull ups and the shuttle run from the test, I understand that there is an increasing obesity risk for adults and perhaps to make the test easier was the reason behind omitting those two results, but that shouldn't be a reason for the exclusion of those two test , pull ups is a great test for Upper body strength and endurance , and the shuttle run a good measure of explosive speed and agility.



"Adult Fitness Test" 

• Aerobic Fitness Test- 1 mile walk or 1.5 mile run
  
• Muscular Strength & Endurance Test - Half sit ups in 1 minute , and max rep push ups
  
• Flexibility Test – sit and reach
  
• Body Composition Test- BMI "Body Mass Index"
  

Presidential Fitness Challenge Chart

I actually have a copy of my results from when I took the fitness test lying around somewhere, but I can clearly remember year after year barely able to crank out a single pull up during the fitness test. I was always perplexed how some of the other students were able to pump out reps in the double digits. I was an average runner but not fast enough to score in the 85^th percentile, perhaps my best event was the Curl-Ups (i.e Sit ups) hitting 60 reps within the 60sec time limit. Shuttle run time was also sub-par along with the V-sit and reach.


For the most part I thought I was doomed due to crappy genetics and not ever reaching the coveted presidential fitness award. I was so envious of seeing my friends receive in the mail a certificate stating they had earned the President's award. As fate would have it, I was introduced to the sport of boxing by a childhood friend during my freshman year at high school. Here is where I learned that it is possible for the weak to become strong with enough persistence and good old fashioned hard work.



Below I will post tips for those who feel so inclined to increase their fitness and you can finally beat catch up to that 6 year old who keeps running circles around you on the local track. My concentration will be on the events from the Presidential award but I am certain these tips will also help you excel the Adult Fitness Test.



I will adhere to the MED - The minimum effective dose is defined simply: the smallest dose that will produce a desired outcome. We will look at precise "dosing" of both exercise and anything you ingest.* anything beyond the MED is wasteful. To boil water, the MED is 212°F (100°C) at standard air pressure. Boiled is boiled. Higher temperatures will not make it "more boiled." Higher temperatures just consume more resources that could be used for something else more productive.



I'm all for solutions that require the least investment of time with the greatest reward.



Starting with the pull-up which is the ultimate test of relative strength, a measure of how strong you are in relation to your body weight

You will perform one set of maximum rep pull-ups, provided you do them every day. So let's just say that each set lasts about a minute. If you do one set every day for four weeks, that equals 28 minutes of total time. Results expected you'll double (or almost double) your current performance with this simple strategy.
Each Day you will strive to perform with good form as many reps as possible (AMRAP) in one set.


 
Next up I'm going to help you kill two birds with one stone using a Push-up & Sit-up Circuit using the super set one of the best ways to increase your push-ups, but while you "rest" your push-up muscles, you can also increase your sit-ups. 





Timed Workout - For time you will do AMRAP for each set you will perform the set of push-ups and then alternate quickly to the set of sit ups and repeat as shown below. Keep the rest periods short

You will perform the below circuit in order staring with the 1 min set 2 times and so on.... 


2 Sets of 1 minute of push-ups and 1 minute of sit-ups

3 Sets of 30 seconds of push-ups and 30 seconds of sit-ups
4 Sets of 15 seconds of push-ups and 15 seconds of sit-ups

 
Next is the 1 mile or 1.5 mile run this activity measures heart and lung endurance



You can decrease your run time by simply running 1/4 mile runs at your desired goal pace. Run ¼ mile repeats with 30-45 seconds rest periods for the distance of your test. Example if your goals are to run 1 mile in 7 minutes, you would then run your ¼ repeats at a pace of 1min 45 seconds, rest and then repeat 4 times.



You can perform this 2-3 times a week, or whatever you may feel is needed, also remember to at least bi-weekly choose one day to run the entire duration of your run to measure your progress, and on other weeks you can pick one day where you can opt for long slow distance runs example running 4 miles at a slower pace with the goal of completing the desired distance.


 
Next is the Shuttle Run -Mark two parallel lines 30 feet apart and place two blocks of wood or similar objects behind one of the lines.  On the signal the student runs to the blocks, picks one up, runs back to the starting line, places the block behind the line, runs back and picks up the second block, and runs back across starting line.

You have a few options but I will outline the direct and obvious option which is to practice the actual event.

You will practice three to four times in a week, run quick sprints ... 20-30 yards. Run 10 of them in a row ... back and forth (1 set), back and forth (2^nd Set).Etc... Take a 2-3 minute rest, and then repeat the entire sequence of 10 runs back and forth.



The other options are to train the Glute-Ham Raise, Focus on Hip Strength, and keeping your Hip Flexors Flexible.


 
Finally the V-Sit and Reach This activity measures flexibility of the lower back and hamstrings. Note Participants are most flexible after a warm-up run

In order to get better at this event you will have to improve flexibility in the lower back and the hamstrings. Ideally you would progress using Self-myofascial release (i.e foam rolling , Static Stretching ( i.e holding the stretch 20-30 seconds) and Dynamic Stretching (using exercises to take the body through the full range of motion) and other options include yoga and Pilates.



I will just briefly mention stretches for the lower back and the hamstrings.



Starting with the lower back, Child's Pose – You'll get on your hands and knees; walk your hands in front of you. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine. Once you settle onto your heels, bring your hands next to your feet and relax. "Breathe" into your back. Hold for 20-30 seconds

Next is Hamstring Stretch – Start off with lying hamstring stretch Sit on the floor with both legs out straight. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight. Hold for 20-30 seconds

Modified hurdler stretch - Sit on the floor with one leg out straight. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible. Hold for 20-30 seconds repeat on opposite side.

There are a bunch more examples on the web but these stretches should give you a starting line. You should stretch at least every day if possible, ideally after a workout.



Ace the Presidential Fitness challenge and most importantly go out there and have Fun :) 

 



 

Pyramid your way to a Healthy Diet

Using the Food Pyramid

Hello everybody as I write this UFC  130 is under way , but I figured  I would take the time to talk about Nutrition , specifically using the mypyramid.gov website to track your nutrition.

Eat fewer carbs when you’re trying to lose fat and more when you’re having problems gaining muscle. Manipulating that one variable alters two important body-changing mechanisms:

1. The total calories you consume
2. The effect of insulin on where those calories end up

The biggest problem with a calorie-cutting diet is that it can throw off your hormonal balance within a week or two. One thing that gets thrown off balance is leptin, an appetite-regulating hormone. As you slip into a caloric deficit—burning more calories than you take in—your body produces less leptin, with the goal of increasing your appetite until you get back into balance. But it’s easy enough to keep this mechanism in check. Just add fruit back into every meal once every 7 days.

According to the website

What is a "Healthy Diet"

The Dietary Guidelines describe it as...

1. Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
2. Includes lean meats, poultry, fish, beans, eggs, and nuts; and
3. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Tips

•  Maintain calorie balance over time to achieve and sustain a healthy weight. People who are most successful at achieving and maintaining a healthy weight do so through continued attention to consuming only enough calories from foods and beverages to meet their needs and by being physically active.
•  Focus on consuming nutrient-dense foods and beverages. Americans currently consume too much sodium and too many calories from solid fats, added sugars, and reined grains. These replace nutrient-dense foods and beverages and make it difficult for people to achieve recommended nutrient intake while controlling calorie and sodium intake

My favorite function of the website is the ability to get a personal food plan to get a good  basic guideline of what one should be consuming. Using me at 160lbs being physically active 30-60min per day I require about 2800 calories.  For you to get your personalized plan just go on the website and click on the right hand column "Get a Personalized Plan" and enter your stats.
http://www.mypyramid.gov/index.html

Have a Fun Memorial Day Weekend :)

Review on the Nike+ Running App

As you run, with the Nike+ app on your iPod,  or iPhone  tells you your time, distance, pace, and calories burned. And it gives you feedback at the halfway point and in the final lead-up to your goal. You can also see the details of your workout on your device.

I took a test run with it the app yesterday for a 2400m run , split up in Intervals , where I would perform 6 sets of 400m runs with 1min rest before starting the next set.

Pros:
Run anywhere outdoors or indoors , note need iphone GPS to track route
Map your Route , pinpoint areas where you were slow / fast to better track your performance.
You have the option to track your runs in three different run types

1. Basic - Run with no set time or distance
2. Time - Run against a clock 
3. Distance- Run for a set distance in miles or kilometers 

Also ability to save your runs and sync with the website , do a search on Nike plus  , note most have an account which is free to set up online. Ability to share your runs stats via Facebook / Twitter , and various challenges. 
5th Year Anniversary so Nike is giving the app away for free on the app store.

Cons:
Need an Internet service / Data Plan to track runs if your not nearby Wifi.
Nike should make this app available for all phones / electronic devices.


In conclusion , I will probably start tracking all my runs with this app :) , what are you waiting for go get your hands on Nike+ , they also sell a wrist watch that has a similar function.

http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/what_is_nike_plus