Exercise Fundamentals
The guidelines for the specific exercises used in the Tri-Fit-A-Thon
must be
explained to the children before the event begins. The children must
perform the push-ups, curl-ups, and chin-ups properly to the standards
illustrated by the instructor prior to the event. The main focus should
be on the correct technique of each exercise. They need to remember
that one point is awarded for each successful exercise accomplished.
Sufficient practice ahead of time will prevent any problems
occurring due to a child not performing a skill with the proper form.
Here is the correct way to explain the activities to the children.
Push-ups
There is a one-minute time limit for this event. The
competitor starts in the ‘elevated’ push-up
position. The
body must be perfectly straight, head facing forward. On the command of
“go”, the child starts going to the down position
by
bending at the elbows. Once the chest touches the ground, without
resting on the ground, the child then proceeds back up to the starting
position. If the child bounces off the floor to gain momentum in an
effort to get back to the up position, no point is awarded. A child may
not have their knees touch the ground. Again, if this occurs, no point
is awarded. A child may rest at any time. On the command of
“switch”, the child proceeds to the next exercise.
The animations above show the correct form of a push-up.
Curl-ups
There is a one-minute time limit on this event. They may rest at any
time. A curl-up is a sit-up with the arms crossed in front. The child
starts by laying on the mat, knees bent, and arms crossed in front. The
child raises up and forward until their chest touches their raised
(bent) knees. Once this occurs, the child must then go back to the
starting position. A child may have a partner hold their feet in place
if they would like. On the command of “switch”, the
child
proceeds to the next exercise. The above animations show a male and
female performing a sit-up. Remember, a curl-up is a sit-up with the
hands crossed in front.
Chin-ups
There is a one-minute time
limit on this event. The competitor starts by hanging on the bar with
arms fully extended, feet not touching ground. The hands grab the bar
with the palms facing in. The child must pull up until the chin
is slightly above the bar. Once this is accomplished, the child must
then go back down to the starting position. The child may not push off
any walls, nor swing their legs or arms in an effort to build momentum
back up. The child may stop at any time by standing on the mat below
the bar. The male in the animation is showing a pull-up, while the
female animation is showing a chin-up.