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    “Get Fit” CONDITIONING PROGRAM

    The “Get Fit” Conditioning program is designed to help you get in shape, stay in shape, and improve your fitness scores.

    Guidelines are as follows:                                                                              

    ·      Participate at least three times each week

    ·      Complete the exercise log in detail as you work out

    ·      Choose activities that you enjoy and that you will participate in                         

    ·      Your work-out should include a warm-up, strength development, cardio                     

           activity, and a cool-down. 

    ·       If you are using a Make-up as one of your workout days, you will need to

                    bring your Conditioning form for the supervising teacher to sign

     

    WARM-UPS - At the beginning of the workout, do at least three warm-up exercises. Hold a stretch for 10 counts and do not bounce.  Be sure to stretch both the upper body and lower body. (Examples:  Hurdler Stretch / Quad Stretch / Arms)

    STRENGTH DEVELOPMENT - Do a minimum of three strength exercises.  Complete two sets of 20 reps.  ( 2 x 20 = 40 )  (Examples:  Sit-ups / Push-ups / Weights)

     

    CARDIO ACTIVITY – Minimum of 20 minutes and gradually increase the time to 60 minutes. Your Cardio activity must be continuous movement and recorded in either time or distance.  (Examples:  Running / Biking /  Swimming /  Soccer)

     

    COOL - DOWN - Do three of your favorite stretching activities.  Be sure to stretch both upper and lower body.
     
    If you lost your "Get Fit" Homework Log, you can tap the link below to download a copy.   runner    runner