1. Preparing for the Sit and Reach Test
Performing sitting type of stretching exercises daily will increase this area. There are two recommended exercises.
- Sit and Reach. Do 5 repetitions of this exercise. Sit on the ground with legs straight. Slowly extend forward at the waist and extend the fingertips toward the toes (keeping legs straight). Hold for 10 seconds.
- Towel Stretch. Sit on the ground with the legs straight. Wrap a towel around the feet holding each end with each hand. Lean forward and pull gently on the towel extending the torso toward the toes.
2. Preparing for the Sit-Up Test
The progressive routine is to do as many bent leg sit-ups (hands behind the head) as possible in 1 minute. At least three times a week, do three sets (three groups of the number of repetitions one did in 1 minute).
3. Preparing for the 1 Repetition Maximum Bench Press
If one has access to weights, determine the maximum weight one can bench press one time. Take 50% of that poundage. This will be the training weight. One should be able to do 8-10 repetitions of that weight. Do three sets of 8-10 repetitions adding 2 to 5 pounds every week.
If one does not have weight equipment, then the push-up exercise can be utilized. Determine how many push-ups one can do in 1 minute. At least three times a week, do three sets of the amount one can do in 1 minute.
For our test cycle, a weight machine is typically used.
4. Preparing for the 1.5 Mile Run
Below is a gradual schedule that would enable one to perform a maximum effort for the 1.5 mile run. If one can advance the schedule on a weekly basis, then proceed to the next level. If one can do the distance in less time, then that should be encouraged.
Week |
Activity |
Distance |
Time (min.) |
Frequency |
1 |
Walk |
1 Mile |
20' - 17' |
5/Week |
2 |
Walk |
1.5 Miles |
29' - 25' |
5/Week |
3 |
Walk |
2 Miles |
35'-32' |
5/Week |
4 |
Walk |
2 Miles |
30'-28' |
5/Week |
5 |
Walk/ Jog |
2 Miles |
27' |
5/Week |
6 |
Walk/ Jog |
2 Miles |
26' |
5/Week |
7 |
Walk/ Jog |
2 Miles |
25' |
5/Week |
8 |
Walk/ Jog |
2 Miles |
24' |
4/Week |
9 |
Jog |
2 Miles |
23' |
4/Week |
10 |
Jog |
2 Miles |
22' |
4/Week |
11 |
Jog |
2 Miles |
21' |
4/Week |
12 |
Jog |
2 Miles |
20' |
4/Week |
| 
