Get Fit– The Time Is Now! - The President's Challenge

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Table of Contents 1 About the President’s Challenge Physical activity 2 Key Points on Physical Activity and Good Nutrition 3 Physical Activity for Youth with Disabilities 4 The 2010 Dietary Guidelines for Americans 5 Tips for Improving Activity Habits 6 Improving Physical Fitness: F.I.T.T. Principles 7 Phases of a Formal Exercise Session 9 Getting in Shape to Earn a Physical Fitness Award 9 Stretches for Warm-up and Cool-down 14 Aerobic Exercise 15 Muscular Strength and Endurance Exercises 22 The Presidential Active Lifestyle Award Challenge 25 The Presidential Champions Challenge Physical Fitness 26 Why Do We Measure Physical Fitness? 28 The Presidential Physical Fitness Award Acknowledgment 29 Physical Fitness Award Test Items 32 Qualifying Standards for All Students 33 Body Mass Index Many thanks to the PCFSN Science Board members responsible for the development and review of this publication. Get Fit—The Time Is Now! Be active and fit. Be ready to take the President’s Challenge! The President’s Challenge is a program of the President’s Council on Fitness, Sports & Nutrition, U.S. Department of Health and Human Services, offered through a co-sponsorship with the Amateur Athletic Union. This booklet can be downloaded from the President’s Challenge website (www.presidentschallenge.org). To order multiple copies of this booklet, call the President’s Challenge office at 800-258-8146 or visit www.presidentschallenge.org. II · The President’s Challenge
About the President’s Challenge In 1956, President Eisenhower recognized the important role that physical activity plays in achieving good health with the establishment of the President’s Council on Youth Fitness. President Johnson changed the Council’s name to the President’s Council on Physical Fitness and Sports and, in 1966, began the Presidential Physical Fitness Award Program, which became the President’s Challenge in 1986. In 2010 President Obama signed an executive order to change the name and mission of the Council to include nutrition. The President’s Challenge is a program of the President’s Council on Fitness, Sports & Nutrition, U.S. Department of Health and Human Services. The President’s Council on Fitness, Sports and Nutrition (PCFSN) helps Americans of all ages learn how to live a healthy lifestyle through regular physical activity and good nutrition. Millions of American youth between the ages of 6 and 17 have been recognized by the council for being active, fit, and healthy. This booklet will help you learn how to make your lifestyle healthy by being active every day and eating nutritious foods. And you’ll find out about lots of activities you can do to get ready to participate in the President’s Challenge programs. Get Fit—The Time Is Now! · 1
Page 1: The President’s Challenge Physica
Page 5 and 6: Physical activity for youth with di
Page 7 and 8: Tips for Improving Activity Habits
Page 9 and 10: Phases of a Formal Exercise Session
Page 11 and 12: Getting in shape to Earn a Physical
Page 13 and 14: Knee to Chest Lie on your back on a
Page 15 and 16: Calf Stretch Place your hands again
Page 17 and 18: Muscular Strength and Endurance Exe
Page 19 and 20: Bent Knee Push-up Start on your kne
Page 21 and 22: Dip/Chair Dip If you have a dip bar
Page 23 and 24: Calf Raises Stand with the fronts o
Page 25 and 26: Healthy Eating Goals I made half my
Page 27 and 28: the Presidential Champions Challeng
Page 29 and 30: Building muscle Although it is impo
Page 31 and 32: Physical Fitness Award Test Items O
Page 33 and 34: 4. Shuttle Run Start with two lines
Page 35 and 36: Body Mass Index Body Mass Index (BM

Get Fit– The Time Is Now! - The President's Challenge

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