Physical Fitness Award Program

Physical fitness is important in the lives of all of us. But we sometimes neglect our physical health, only to realize how precious it is once it is gone. This activity is designed to encourage families and individuals of all ages to take part regularly in activities that promote health and physical fitness. Other benefits include increased personal discipline and positive self-image, weight control, release of unwanted stress, and family fun and communication.

Activity

Make copies of the physical fitness activities chart and the physical fitness progress chart printed here for each family member.

Physical Fitness Progress Chart

Check off the numbered boxes in sequence as you earn points. Each box represents one point.

GOLD
381	382	383	384	385	386	387	388	389	390	391	392	393	394	395	396	397	398	399	400
361	362	363	364	365	366	367	368	369	370	371	372	373	374	375	376	377	378	379	380
341	342	343	344	345	346	347	348	349	350	351	352	353	354	355	356	357	358	359	360
321	322	323	324	325	326	327	328	329	330	331	332	333	334	335	336	337	338	339	340
301	302	303	304	305	306	307	308	309	310	311	312	313	314	315	316	317	318	319	320

SILVER
281	282	283	284	285	286	287	288	289	290	291	292	293	294	295	296	297	298	299	300
261	262	263	264	265	266	267	268	269	270	271	272	273	274	275	276	277	278	279	280
241	242	243	244	245	246	247	248	249	250	251	252	253	254	255	256	257	258	259	260
221	222	223	224	225	226	227	228	229	230	231	232	233	234	235	236	237	238	239	240
201	202	203	204	205	206	207	208	209	210	211	212	213	214	215	216	217	218	219	220

BRONZE
181	182	183	184	185	186	187	188	189	190	191	192	193	194	195	196	197	198	199	200
161	162	163	164	165	166	167	168	169	170	171	172	173	174	175	176	177	178	179	180
141	142	143	144	145	146	147	148	149	150	151	152	153	154	155	156	157	158	159	160
121	122	123	124	125	126	127	128	129	130	131	132	133	134	135	136	137	138	139	140
101	102	103	104	105	106	107	108	109	110	111	112	113	114	115	116	117	118	119	120
81	82	83	84	85	86	87	88	89	90	91	92	93	94	95	96	97	98	99	100
61	62	63	64	65	66	67	68	69	70	71	72	73	74	75	76	77	78	79	80
41	42	43	44	45	46	47	48	49	50	51	52	53	54	55	56	57	58	59	60
21	22	23	24	25	26	27	28	29	30	31	32	33	34	35	36	37	38	39	40
1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20

Physical Fitness Activities Chart

To accumulate points toward your individual or family award, participate in any of the physical activities listed below, earning points as shown. Points may be earned in any or all activities. You receive one point for accomplishing the minimum standard listed in any of the eight areas. The awards are designed to provide minimum standards in various age groups. We encourage you to participate in your selected activities at least three times per week for at least fifteen minutes or more. (Activity should promote deep breathing, but not be so intense that a person cannot carry on a conversation.) Keep a record of your points earned by recording them on the progress chart.

Age Group	Running	Walking	Cycling	Swimming	Stationary Run 75 steps/min. or rope jump	Basketball, Soccer, or Team Sports	Racquet Ball, Handball, Tennis	Participation in other events*
Under 30	1.5 miles 14 min.	2 miles 27 min.	4 miles 14 min.	400 yds. 8 min.	15 min.	30 min.	30 min.	1 event
30 to 39	1.5 miles 15 min.	2 miles 28 min.	4 miles 15 min.	400 yds. 8.5 min.	15 min.	25 min.	25 min.	1 event
40 to 49	1.5 miles 16 min.	2 miles 28 min.	4 miles 16 min.	400 yds. 9 min.	15 min.	25 min.	25 min.	1 event
50 and over	1.5 miles 17 min.	2 miles 29 min.	4 miles 18 min.	400 yds. 9 min.	12 min.	20 min.	20 min.	1 event
Fitness Points	1	1	1	1	1	1	1	1

* Ward physical activity specialists may approve a broad spectrum of activities in this category. Activities should be large-muscle type and last at least fifteen minutes.

Activity

Encourage each family member to participate in the physical fitness award program with the goal of earning a bronze, silver, or gold award certificate during a twelve-month period. You may also want to work together as a family for a family award certificate.

Post the progress charts for each person in a place where everyone will be continually reminded of their commitment to physical health through regular physical activity.

Additional Activities

1. If you can arrange to, watch one or more of the excellent films available on physical fitness. What Makes Millie Run? is excellent for women. Run Dick, Run Jane is good for all ages. Coronary Counterattack shows how vigorous aerobic activities help prevent heart disease. Check your stake or regional film library for these films.

   If these films are not available to you, contact sport clubs, libraries, or schools that may have similar films you could use.

2. Add a 5,000- or 10,000-meter road race to the activities of your family reunion. Or enter a local or neighborhood road race as a family.