Physical Fitness

Physical Fitness is important to having a healthy lifestyle. We all know that diet and exercise together is vital for a healthy life, but exercise is what tones and shapes your body and is vital for not only the outer appearance of your body, but the inner health of your organs and muscles as well. We all need exercise! Many times, however, this is an area where homeschoolers fall off the wagon. Now, I know you are probably thinking ‘My child plays all the time,’ and I’m sure they do. I know how much time my own children play! But playing and working out in an exercise routine are very different. If we start now while our homeschooled children are young with an exercise routine, then we will be giving them a blessing that will benefit them their entire lives.

One easy way to create an exercise regimen is to start simple. The President’s Challenge Fitness (www.presidentschallenge.org) program is easy and offers you a variety of ways to create a program that best fits you. The best thing about it? The kids get awards — certificates, patches, medals — and what kid doesn’t like a prize?! You may choose to compete under the educators’ area as a homeschool with your co-op, with a local school system, or you may even qualify to head up a program on your own once you’ve volunteered and assisted with an authorized group. Another option you have is to track the progress of your children and/or teens under those sections of The President’s Challenge website.

If you choose the educators option, your child will be eligible for three separate patches determined by their scores in 5 areas. Those areas are: curl-ups (what us older folks used to call sit ups), shuttle run, endurance run/walk, pull-ups (or push-ups or flexed-arm hang), and V-sit reach (or sit and reach). Each student will be given points and awards determined by their age. There is no limit to the number of tries students have on each event so if they don’t do ok the first time, that’s fine. They can continue to practice and try until they are able to reach their goal!

Under this option, your child may compete for three awards. The first is The Presidential Physical Fitness Award and is given to students who achieve an outstanding level of physical fitness. These students range in the 85th percentile on all five events. How is the 85th percentile determined? This score is based on the 1985 School Population Fitness Survey. So, for instance, a 9 year old boy would have to complete 41 curl-ups, finish his shuttle run in 10.9 seconds, finish 31 sit and reaches, run a one-minute mile in 8:31, and do 5 pulls ups. A 9 year old girl would have to complete 39 curl ups, run the shuttle in less than 11.1 seconds, do 33 sit and reaches, run a mile in 9:30, and do 2 pull ups.

The second award the child is eligible for is The National Physical Fitness Award. Students who score in the 50th percentile may receive this award because they have demonstrated a basic, yet challenging level of physical fitness. The exercises are the same for this award as well but the scores are slightly different. A 9 year old boy would have to complete 32 curl-ups, finish his shuttle run in 11.9 seconds, finish 25 sit and reaches, run a one-minute mile in 10:30, and do 2 pulls ups. A 9 year old girl would have to complete 30 curl ups, run the shuttle in less than 12.5 seconds, do 28 sit and reaches, run a mile in 11:52, and do 1 pull up.

If your child falls below the 50th percentile based on the 1985 School Population Fitness Survey, they will still receive The Participant Physical Fitness Award. The child can continue to try and reach his/her goal throughout the year. To be honest, though, not all children will win the top award and just participating, especially with special needs children, helps them build a healthy routine as well. My oldest son has never won The Presidential Physical Fitness Award but both his younger brothershave. That hasn’t stopped him from trying and he is my child who needs to develop the healthy habit of exercise now while he is still younger, because I know when he is older he will happily live inside a good book as much as possible. He needs to develop this healthy habit now!

If you do not wish to compete as a school, or part of an educator option team, then you might want to consider The Presidential Champions program. This program allows you to keep an activity log, based on a variety of activities — well over 100 — and the guidelines are so simple. First, you choose an activity. Second, you get active and earn no more than 750 points per day. Third, you track your activity in a personal log. Even a 5 minute walk counts! Fourth, you order your award! How simple is that?! You can earn four awards through this program.

• The first award is The Presidential Active Lifestyle Award and this is awarded to anyone who meets their DAILY activity goal 5 days a week, for 6 weeks. This award is a patch and comes with a certificate and 5 stars. Each time you repeat the 5 day, 6 week goal, you can add another sticker to your certificate!

• The second award is The Presidential Champions Bronze Award and this is a medal awarded to anyone who earns 20,000 points in the Presidential Champions Program.

• The third award is The Presidential Champions Silver Award and this is a medal awarded to anyone who earns at least 45,000 points in the Presidential Champions Program.

• The last award is The Presidential Champions Gold Award and this is a medal awarded to anyone who earns at least 80,000 points in the Presidential Champions Program.

If you find that you are exceeding your point goals with the Champion program, you might want to look at the Advanced Performance Presidential Program. The limits and points are higher with that program but Champion is a great place to start for beginners. Don’t let yourself, or your child be intimidated by the points. Just 60 minutes a day (for youth under 18, or 30 minutes for adults) will easily help you reach your goal. Mix activities up. Chores even count too! And, it doesn’t all have to be done at one time each day. You can block off five or ten minute activity sessions and track them at the end of the day. The goal is just get active. Just do something. Just be healthy! And one of the best parts, its free! So, get out there, and take a walk… ride a bike… stop reading this article. Go on, get out of here!

Check out my article on page 29 of the new flipbook edition of Heart of the Matter Magazine.

Sallie Anderson is an off-again, on-again homeschooling mom to her 4 children, ranging from elementary to high school. In her writings, she discusses the challenges of homeschooling a child with disabilities and offers insight to those who sometimes feel all alone, like a square in a round world. Please visit her at Seaside Tales.

Tags: Advanced Performance Presidential Program, award, exercise, P.E., physical education, physical fitness

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