A STUDY TO DETERYJNE THE EFFECTS OF SIX WEEKS

OF CALISTHENICS UPON CARDIOVASCULAR

EFF'ICIENCY OF COLLEGE r,lALES

,

A Thellia

Presented to

the Graduate Division

Kansas State Teachers College

In Partial Fulfillment

of the Requirements for the Degree

Master of Science

by

Sidney L. Smith =-­

August 1968

E

for the Major Department

..,LC

Approved for the Graduate Council

--,-1 , I

·y~,·)QL1.3N f1J..J.,

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TABLE OF CONTENTS

CHAPTER PAGE

I. INTRODUCTION •••••••••••••••• 1

Statement of the Problem •• • • • • • • • 1

Definition of Terms • • • • • • • • • • • • 2

Green Beret 2

Cardiovasculsr efficiency • • • • • • • • • • 2

Harvard Step Test • • • • • . • • • • • • • . 2

Importance of the Problem • • • • • • • • • • • 3

Scope and Limitation of Problem • • • • • • • • 4

II. REVIEW OF RELATED LITERATURE • • • • • • • • • • 6

Studies Concerning the Development of

Cardiovascular Efficiency in

College Males • • • • • • • • • • • • • • • • 6

Studies Concerning the Development of

Cardiovascular Efficiency in the

Biddle Aged • • • • • • • • • • • • • • • • • 13

Studies Concerning Cardiovascular teasurement • 15

III. PROCEDURES OF STUDY • • • • • • • • • • • • • • • 23

Subjects used in study •• • • • • ••••• 23

Nature of physical education program from

which they were selected •• • • • • • • • 23

lVIethod of selecting groups • • • • • • • • • 23

Testing Procedures • . • • • . • • • • • • • • 23

Time required for testing • • • • • • • • • • 25

• • • • • • • • • • • • • • • • • • • • •

• • • • • • • • • • • • • • • • • • • •

• • • • • • • • • •

• • • • • • •

• • • • • • • • • • • • • • • • • • • • •

- -- ----~ ~ .... .... ........................ "'" "'" "'" "'"

in the Harvard Step Test Performance • • • • •

Significance of the Mean Gain for the Group

27

v. SU/IJ1;'lARY ,

29

Findings 29

Conclusions and A••umptioNl 29

Recommendations for Further Study 30

BIBLIOGRAPHY 32

APPENDIX • • • • • • • • • • • • • • • • • • • • • • • 35

CHAPTER I

INTRODUCTION

For many years physical educators have been searching

for and experimenting with methods of developing cardiovas­

cular efficiency. There is also the need for a good simple

way of testing this efficiency in large groups.

~nether referring to cardiovascular efficiency as

cardiovascular function. cardiovascular condition, organic

condition. physiological efficiency. functional health,

physical fitness, endurance or any other term describing a

person's ability to perform physical taske. is actually

immaterial. The physical educator is interested in how one

can attain cardiovascular efficiency and how it can be mea­

sured effectively.

V~ny methods have been used in an attempt to develop

cardiovascular fitness, such as: running, jogging, walking,

swimming, calisthenics, isometrics, isotonics, weight lift­

ing, bicycling, horseback riding and various other forms of

activity. This study has shown another method by which

cardiovascular efficiency can be developed.

I. STAT~'lliNT OF THE PROBLEM

The purpose of this study was to determine if a six­

weeks period of calisthenics, four days a week, thirty

2

minutes a day, would significantly improve the cardiovas­

cular efficiency of collegs males. The calisthenics used

was the six-twelve plan of the Green Beret program.

II. DE~'Iin'l'IONS OF' TERFiS

Green Beret. Green Beret refers to a group of calie­

thenics t~t was used to develop physical fitness in the

United States Army. The complete program consisted of

thirty-six exercises divided into six progressive steps with

three exercises in each step. Diagrams and explanation of

exercises are found in the Appendix.

Cardiovascular efficiency. Cardiovascular efficiency

refers to the rapidity with which the heart can return to

normal after haVing been subjected to a very strenuous exer­

cise for a given lenb~h of time. A satisfactory estimate of

a man's fitness can be obtained by exposing him to a stand­

ard exercise that no one can perform in a nsteady staten for

more than a few minutes and taking into account two factors:

the length o~ time he can sustain it and the deceleration of

the heart rate after exercise. l

Harvard Step Test. The Harvard. Step Test is a test

to detennine the cardiovascular efficiency. It is performed

lLucien Brouha. r".D •• Reaearqh Quarterly. 14:13-6 "'arch. 194).

3

by having the subject step up 011 to a platform and then back

down. The subject must make these steps up and down at the

rate of thirty steps per minute for five minutes. After the

test is completed, the subject's pulse is taken by two

attendants. The pulse is taken one. two. and three minutes

after exercise; and the pulse counts are tabulated. The sum

of the pulse counts in recovery are then inserted into the

formulae. The formulae and explanation of this test are

found in the appendix.

III. IMPORTANCE OF THE PROBLEM

With physical training. the heart becomes more effi­

cient and is able to circulate more blood while beating less

frequently. 2 This insures a greater supply of fuel and oxy­

gen to the muscles. thereby making man's work less diffi­

cult. It behooves physical educators to supply mankind with

as efficient means as possible in which cardiovascular effi­

ciency can be obtained and maintained throughout life.

The need for a valid way of developing and testing

for cardiovascular efficiency that can be easily adminis­

tered to large groups has been a concern of the physical

educator for many years.

2Nancy Bagley and Lona M. Bayer. "The Assessment of Somatic Androgyny." American Journal Physical Anthropology, 433:462.1946.

4

This study investigated the Green Beret program as a

possible method of developing cardiovascular efficiency.

IV. SCOPE AND LD'UTATION OF PROBLEM

The hypothesis being that the Green Beret program

would not insure a significant increase in cardiovascular

efficiency in college malesl the null hypothesis was applied

to the study. The critical probability levels for the

rejection of the null hypothesis were set at the .01 level

of confidence. This would require a 1 score of 2.00 for the

.05 level of significance and a 2.66 1 score for an .01

level of significance.

Sh01Ud the 1 score be found to be significantly

greater than 2.00 and 2.66, the null hypothesis would then

be rejected.

The purpose of this study was to determine if a

period of calisthenics, known as the Green Beret program,

would significantly improve the cardiovascular efficiency.

It did not attempt to establish any particular norm.

The study concerned itself with the male members of

the freshman class, between the ages of seventeen and

twenty-one years, who were full-time students at the Kansas

State Teachers College of Emporia, during the fall semester

of 1966. These students were enrolled in the Physical Edu­

cation class 3pecifically designed for development of

5

physical fitness. The study ~as not concerned with the

height, weight, attitude, motivation, nationality or general

background of the subjects. ;Jo other cardiovascular func­

tion besides the puls. rat. was consid.red. The study was

not concerned with any other activiti.s of the subjects

being tested such a8 eating, sleeping, forms of recreation,

or emotional proh18llls. It was felt that there "laS no 1118ans

by which theae facton could b8 adequately controlled.

C~~;/.P1·;~r II

;,[iil;;;! jr .. :L,,'~·,L LITi,!,,,TUHi,

~ cgnq'rn1pt: ~ d.v,lopm.nt gl cardlov!.c~

~.1!l co,y.el' ,al,s. i,laxand.r and Torpey made a

study over a ten-we.ks period consisting of the followlr~

activities: shuttle-run, squat-jump, crabb-walk, basket­

ball, backboard jUlllps, rope skipping, rowinL., lind bend,

tw1st, nne stretch ex.rcle•• for a p.riod ot thlrt.y minut••

Elverj day, four days a w.ek•

. uring t.he IIixth and tent.h we.Ita, each p&rt.loipant.

rail OIl" mile and was checked for time.

l'he cardiovascular fi tn.s-s was 8ssessea by the liar­

Vitl"G treaoil1ill test. ','hill consisted of running on a mot.or­

criven tr~aomill at a speed of seven miles per hour at an

8.6 ycr C~lt grade for &s close to five minutea as possible.

~,core5 wel'e bas.d on recover)' h.art. rat. follOWing U.s run,

with the total time expre8sed liS an ind.x. !':lnt.! ",er.

established from the index to claseify indiviauale 88 to

their fitness levele.

i'llEl tellts showed substantial increas•• in carcioYaa-

Cular efficiency. ihere was also a mean gain of aixteen

••conde on thu mile run over t.he ten_eelts period.)

3John f. i,1exauaer and Jaoes. Torpey, ,Jpn!Sotc! ol0umal.2£. ducaHo9, "'ctober, 1967, pp. 12-15.

7

Garrett, Sabie, and Pangle worked with volleyball.

They gave their group 8eneral inst.ructions in volleyball for

the first thirty-five minutes of a forty-minute period. The

second part consiBted of four minutes of d~fferent activi­

ties. These consisted of:

1. ;cunninG in place. This consisted of tEor, secoMS

running and t.en second" of restinc; for ten con­

secutive t.rials.

2. Rope skipping_ Subjects participated in a regimen

of rope skipping with alternating maximal 2.Dd

moderate effort. The instructor set the pace

and asked the subjects to stay with it as

closely as po5sible.

J. Bench stepping. Subjects stepped up and down on c.

seventeen inch-high bench at the rate of thirty

steps per minute. Cadence of the stepi,ing was

controlled by a metronome.

4. Continued volleyball instruction. For the first.

three weeks, the duration of treatment period

was three minutes and twenty seconds (to conform

to Carlson spot-rwming technique). The second

three weeks, it was extended twenty seconds.

From the results of the tests, one may conrlude that

cardiovascular efficiency increased significantly over the

exporimental :;Jerioo. The Harvard Step Test was used as the

8

criterion of m~asurement of the cardiovascular fitness. The

testE were given every three weekI'; during the winter quarter.

?erformance for all subjects increased significantly a~ the

.05 level of confidence. In terms of "absolute values" of

gain score, the treatment groups rapked: (a) running in

place (+15); (1)) rope skippin[ (+lJ); (c) bench stepping

(+8); and (0) continued volleyball instruction (+4).

Hegardle£s of a,lproach, each population achieved equally in

terms of volleyball instruction. 4

Glad me-.de a study to determine cardiovascular effi­

ciency by isometric and isotonic exercises. The cardiovas­

cular efficiency of sixty-three male college students was

measured by recording their working pulse rates while they

rode a blcrcle ergometer for five minutes at a rate of 1200

kilogram meters per minute.

On the basis of pulse test ir~orw~tion, the subjects

were assigned to three matched eroups. T~'o of the groups

engaged In twelve weeks of training, one ul'ing isometric

exercises and the other isotonic exercises J while the third

group remained inactlve except for normal routine student

life.

The statistical treatment revealed that both exer­

cise groups increased their fitness levels at the .05 level

4Leon Ge.rrett., jlJohammed Sabie, and TIay Pangle, anearch Yuarterly, XXXVI, December, 1965.

9

of confidence. There was no significant difference betwp.en

the two exerci~ing grou?s.5

;, study b~c EiltOIl to detennine the effects of three

programs of dista~ce running and ~ prograll of isometric

exercises upon the development of cardiovascular efficiency.

This COIiS:!.sted of distance running by 463 co11ete

lIlcW.es at the Ka.nsas :'tate Teachers College of Euporia. The

grou) Wd.S dividoo into four sub-groups as follows: Group I

ran for ten mInutes each daYi Group II ran twenty minutes

each session; Group III ran t.hirty minutes each session; and

Group IV engaged in thirty I'IinuteA of isometric exerc:ises

each session.

11.11 groups trainee' four days each week, J"omay

through ':hursday, fa r seven weeks. Each group was given

the Harvard ,3tep T3st as the initial measure of cardiovas­

cular efficiency.

They were again given the Harvl1.rd Step Test a t th~

end of the training ,)eriod. The significi''.nce of t,:1e mean

gain between initial ~ld final Harvard 3tep Test scores was

established for each group. Ana1yeis of variance and ortho­

gona1 comparisons were used to compare the effp,ctiveness of

the four pro~rdm~ on cardiovascular efficiency improvemp,nt.

Regression wa~ employed to determine any relationship

5Haro1.:l. L. Glad,\b'3tracts of Research Papers, A.A.H.P.E.R., 1967 National ConventIon, p. 19.

10

be~ween amount of running and cardiovascular fitness among

running groups. The effects of ~he training programs were

fur~her analyzed for SUbject of high and low initial cardio­

vascular condition.

The findings were as follows:

1. Cardiovascular efficiency may be significantly

improved by participa~ion in running programs.

and also by isometrics.

2. The running programs will bring about more

improvement than isometrics.

J. Increasing running during training does not bring

about proportionate increases in cardiovascular

efficiency.

4. For SUbjects of high initial cardiovascular effi ­

ciency. running programs of ten and/or twenty

minutes a day are mos~ effec~ive in producing

cardiovascular fi~ness. Also. an isome~ric

exercise program is as effec~ive as a program

of running for ~hir~y minutes a day in regard

~o changes in cardiovascular efficiency for

8ubjec~8 of high ini~ial s~a~U8.

5. For sUbjec~8 of low ini~ial cardiovascular fi~­

ness. all four ~ra1n1ng programs are equally

effec~ive in imProving cardiovascular efficiency.

6. An isome~ric exercise program is significan~ly

more effec~ive in improving cardiovascular

11

efficiency for subject. of low initial fitness

than for subjects of high initial cardiovascular

fitness. 6

Bartels, Billings, Fox, ~~thews, O'Brian, Tanzi, and

Webb experimented with interval training with respect to

cardiorespiratory conditioning at Ohio State University.

~~tched groups were trained at different frequencies

tor thirteen weeks. Groups, trained four times per wsek,

were compared to those who trained twice a week. Before

training, each subject was given the long form of the Har­

vard Step Test and ride. ot five-minute intervals on a

bicycle ergometer with ten-minute rests between. The work

load was arbitrarily set and adjusted so as to reach each

subject's maximum V02 •

During the training period, time intervals were held

tor the SSO-yard and 220-yard runs at two-week intervals.

Statistical analysis ot the variable ~ method was pertormed.

It was concluded that training twice a week was as

beneticial as tour times per week tor cardiovascular

conditioning. 7

6George C. Milton, Kansas State Teachers College,~ of Reseat~ Pa~hrs, Presented Central District ~on-tor Hea th, ysical Education, and Recreation Convention, Denver, March 3D, 1967.

7Robert Bartels, Ohio State University, "Interval Training and Cardiorespiratory Conditioning," Abstract. ~

le.earch Papers, 1965.

• •

12

In a study made by Cunningham in 1938, he states,

II • It is indicated, however, that low pulse and latent

recovery is indicative of outstanding perrormance in the

middle and long distance events but not in the sprints. ,,8

In order to examine the possible errects of strength

training on cardiovascular condition, Nagle and Irwin

trained forty college men on a high-and-low resistance

weight lifting program for eight weeks. Using the bicycle

ergometer as a work capacity test, they demonstrated that

no change occurred in cardiovascular condition relative to

a control group who engaged in mild recreational activity

only.9

An investigation by Hamrick was designed primarily

to compare the improvements made by subjects meeting con­

ditioning classes two times a week (Tuesday and Thursday)

with subjects meeting conditioning classes three times a

week (Monday, ~ednesday and Friday). Two groups of male

college freshmen (N - 122) were formed and tested for eight

components of fitness: cardiovascular endurance, agility,

flexibility, speed of movement, arm strength, leg strength,

8Glenn Cunningham, "The Relationship of Selected Cardiovascular and Strength Measure to Physical Fitness of Outstanding Athletes" (unpublished Ph.D. thesis, New York, 1938).

9R. E. Nagle and T. Irwin, ReIe.rch Quarterly ~ ~A8,o~i~~ion QfHealth, Phx' cat Education, ~

• ron, 3: i, l~.

1)

abdom1nal atrength. and grip strength. Subjects ot both

groups participated in an eight-week circuit training pro­

gram which condsted ot three how-. of conditioning per

week.

Analysis of variance was Iaed and it wa. found that

the three-time.-a-week group was I1In1ticantly superior to

the twice-a-week group 1ft de.elop1ftg cardiovascular

endurance.10

)itud.1e. coRonMll.!lU U!!l2eIIIl .u: ~

tU!c;1ency in 1ht ~-u.I4. C~OD tested fifty middle­

aged fonner athlete.. AlIOn,; th_ were faa'fo NurII1i. a French

tennis stari Henri Coobet and the American. GU Dodd.. On

the average. the to l'IIler champs were forty-t1ve yaan old anu

had won their titles ten yean before. Cw-eton declared

thllt the athlete. bad le•• tat. better cirCUlation and more

efficient heart action ~n DOD-athlete. ot the same age.

As for the occaaional athlete MBO deteriorated in middle-

age. Cureton believe. it 1. becau•• the champion quite exer­

cising. take. up a ledentary 11fe and eata and drinks to

exc.eB. Appetite. not exeroiae. i. h1. downfall. ll

What can a man--a atill yoUQg man--oo MBen he gets

heart disease? At Lackland Air Fore. Ba.e. Texa•• a

10M.chael fl. Hamrick. rr.8IIIPhi. State UniVersity.l\!i!!tr!cU 2L l\esearch Papere. A .... ii.i'.i:.H. Convention. 1968.

llLook l:aga!1n•• Lecember 14.. 1954. pp. 18. 99-10).

14

thirty-one-year-old pilot was removed from flying status

when a routine electrocardiogram test indicated heart dis­

ease of the type that could lead to a heart attack. When

the test was repeated with the same result, he was removed

permanently from flying duties. Unwilling to accept this

passively, he decided to enter a progressive-exercise pro­

gram under medical supervision. OVor an e1ghteen.month

period he trained until he became able to run twenty·five

miles without stopping. By this ti•• , tests revealed unusu­

ally good coronary-artery health and no sign of heart dis·

ease. He was returned to full flying duty, flying combat

missions in Vietnam, reports Dr. K. H. Cooper of the USAF

Hospital at the base.12

The following study, made by Bird and Alexander from

the University of H:1nnesota, was to determine the effects an

indiVidually geared exercise program of sports activities

participated in .!!! l1bitU!l1 has on oertain cardiorespiratory

!unctions of selected adult menl

Ten male subjects, ages 23·55 years, were recruited from the University of Minneaota faculty. Each subject was interviewed concerning his medical history and habits of physical activity. The Balke treadmill test was used to evaluate changes in fitness and was adminis­tered to each subject four times: (Tla) preliminaryfamiliarization, (Tl) preexercise, (T2) after 11 weeks, (T3) after 23 weeks. Following Tl each subject embarked on a program of activity which waa participated in ad libitum with no restrictions on the types of activitIes,

l2Aerospace Medicine, XXXVIII, p. 964.

15

partlclpatlon time, or intensl ty ot .otlYity. 7he only requlrement was that the sUbject keep Ii log of ev.ry actlvlty ••••1on recordlng the types of' activltie. per­formed, minute. of' partlcipation 1n eaCh llet.lvlty, and Ii gel1·~.vll.luat10n or the !!IeYeray or each OK.>rk-out.

Y.ajor findings: Faddleball, handball, .quash, run~ ning, 6willlll11ng, basketbAll, and the 5 E'X progrliUll ot enrclo8 were partlcipated in either .1ngly or in com~ t>lnation, wlth the ;I BX program, paddleball, ana runnlng being the mo5t i'Opular activit-iee. OVer the ,,3 weeks ttl. group avenged 1,525 II1nut.e. of actiYlty (range 1)1~3. 955, ::;' 929) llrw:l 1.)1 wrkout. per week (range 0.)9--6.70, :'L 0.73). R..ult. allowed signifioant increases 1n Balke .00... , 1IIiI.:dIIl\IID 02 consuaption, and cardioreSj.llratory .tficiency. Th.... were podtive, 81g~ n1flcant rank order cornlat.iOlla bR••en total minute. of' aotivltYI and 02 cQna.p\l00, aDd Balk. 8001'.. Hanlt order correat-ionl bR."" ... aDd oth.r V&r1tblea w.re not slgnlflcant (rang. ~ - -.)2 to r - .28S). )

~ COQCenlD& cardioy••suJ'r ....WWIA,. ,in

8p~aking of cartiiovaseular effioiency, carQioYa.c~ar tunc­

tion, or canliova8cular reaplrat.ory measurement, we are con­

cerned with the ;mtlre can110valculur SyRt6ln. it would ..1110

lnclLlue the Eilernont.s of the llystw wHlch ",re G8scrl'Jtlve of

~l~ no~~al, uuring exercl~e, and atter exercise functions.14

file history of cartilova.scular measurements lIlay be

cl1VllieO Into tW·J ;.'eriod5: (1) pr.-1930, ana (2) .,o3t-l,);u. l )

1.LatricK J. iJlrd, Univ.nl1ty of ;':!nnesota, ":.ffecta of' an Ind1Ylaually Gearea ':xerciee ?rograrn on ?hys1cal Flt­neBS Elile Ca.rdiorespiratory '.frici.ncy of ,.dult ;, en." "b'VliGtll! 2! Ti.!tIea.rqh :'ap,n, 19M.

14Leonarl. A. tarlton <:UK: hact,ael I. Yocom, :::aRur..­

::aa~: m:Vtl,t~ j,n~, !i8i!i!l, ..Im!. iiecrea:9;\ (~t. ou. :l'h~:'~o8b y \.Iompauy). P t).

15~., P;:'. 42-45.

16

Cardiovascular tests were conducted by l'icCurdy,

Barach, Barringer, Meylan, Schneider and 3tone between 1910

and 1920. All of these tests made use of blood pressure as

one of the main factors in determining fitnel5s. 16

0ne of the earliest tests was conducted by E. C.

Schneider duri ng 'lorle! i,lar I to test the fi tnees of sol­

diers. The iterr~ compromising the test were as follows:

1. Reclining pulse rate.

2. Increase in pulse rate standing.

J. Standing pulse rate.

4. Pulse rate increase immediately after exercise.

5. Return of pulse rate to standing normal after

exercise.

6. Increase in systolic blood pressure standing com­

pared to reclining.17

The Tuttle pulse-ratio test was another early test

that utili~ed the cardiovascular function. This test is

based on the ratio of the normal pulse rate before exercise

and the pulse rate after two minutes of exercise.

The subject steps up and down on a thirteen-inch

platform at a rate of from eighteen to forty steps per

16Ibid., pp. 42-45.

17E. C. Schneider, "A Cardiovascular Rating as a Mea­sure of Physical Fatigue and Efficiency," Journal £f the American Medical Association, LXXIV (l~y 29, 1920). p:-I507.

l7

minute. The subject's normal pulse rate is determined, and

then it is taken again after a two-minute period of exercise

at the designated rute. The ratio of the two is then

determined.

Example: Non~al pulse rate is 70. ?ulse rate after

two minutes of thirty steJs per minute is 196. Pulse ratio

would then be 2.80. Low ratios constitute desirable scores;

rdgh ratios, undesirable scores.

Cardiovascular tests may be used as supplements to

the medical examination, especiallr as checks on the condi­

tion of the circulatory system itself. l !

The Stine Cardiac-Function test is another test

designed to show how the heart reacts to work. In perform­

ing this test, 3tine had the subject perform deep-knee bends

to the point of "67.haustion." During the interval, the sub­

ject had a :-:owles 3tethoBcope with a 5-cm. bOHl anti six feet

of rubber tubing bandaged over the ~reco~.ia. The deep-knee

bends were performed at a rate of thirty-five per minute.

Exhaustion was indicated by flushed face, breathlessness,

and stumbling. The pulse was taken before the test, every

ten seconds during exercise, with five second-intervals to

record the rate. This gave a cardiac notation eve~' five

lBW. W. Tuttle, "The Use of the Pulse-Ratio Test for Rating Physical Efficiency," Research Quarterlx. 2: 5, j·lay, 1931.

II!

seconds. The results were then placed on a graph to give

characteristic responses to the test.

The study showed that the normal heart had an average

pulse rate of seventy~five before exercise, that at th~ end

of five seconds of exercise it increased to 120 beats per

minute then increased again from ten to thirty beats per

minute when subject was allowed to rest for five seconds.

'ifith subjects who were in poor physical condition, the

increase would be as much as fiftoy beats per minute increase.

The Stine test has a fair degree of accuracy,

although it has not been expressed in correlation coeffi ­

cients as is commonly done in educational measurements.

The method used was to graph the results and make compari­

sons between what was considered well-trained, poorly­

trained, and untrained subjacts.19

McCurdy and Larson also conetructed an organic effi ­

ciency test in which they selected five 'items from a total

of twenty-six with which they experimented. An Organic

Efficiency Index was established by combining the weighted

scores of the five tests. 20

19Dan G. Stine, "Method of Testing Cardiac Func­tion," Armals of Internal ),1edicine. 13 :807. November, 1939.

20J. H. '.lcCurdy and L. A. Larson, "1·~ea6urements of Organic :,fficiency for Predlction of Physical Condltlon," Research yuarter1y, 6:11, I~y, 1935.

19

The five test elements were: (l) sitting diastolic

blood pressure, (2) breath-holding for twenty seconds after

stair climbing, (3) difference between standing normal pulse

rate anu pUlse rate two minutes after exercise, (4) sitting

pulse pressure, and (5) standing pulse pressure.

l:;cCurdy and Larson found in another study that age­

to-age variations may be significant when a number of years,

considered as one period, are compared with a second group

of years. Therefore, they set up age groups tor testing as

follows: eighteen to thirty-four, thirty-five to forty­

nine, and fifty to eighty.2l

In both tests cited above, the equipment necessary to

perform the tests and time and personnel needed makes them

rather difficult to use in general physical education

classes. Besides the need for blooo pressure equipment and

Flarimeter1s, it required from eight to ten minutes per sub­

ject to administer the test under very favorable conditions.

The evidence found in most cardiovascular tests seems

to indicate the pulse ratio type test can be used to indi­

cate the presence of organic heart defects.

In 1940, The Step Test was becomin~ popular as a

means of determining physical fitness. As 11urphy points

out, "Cardiovascular tests have been generally considered

2lJ. H. gcCurdy and L. A. Larson, "Age and OrganicEfficiency," ~ Military Surgeon, 85 :93, August, 1939.

;,C)

useful in the fielc;e of :,hy"ic;J.l ec~uct\tion for the pur:'ose

of evaJ.wJ.tin..:; ~}hysical fit.H8:ES. ,,22

The !l('ocl f'J):"' c' "im;,h, test th,:lt c'Juld be adninistered

"nd Rcorec' easily "'as develo jlAd by Brouha I'rtdle w()rk:i ne at

the Harw,:rei h.t,i[.ue IdlOr"'.trlry durin::; '.'orld ",'ar II. T1I.is

test J known,s "he '1,qrv;lrd(~t~jl Test, became one of the most

valid tests in ~et(,rmininE carcl.iova::cular efflcier.cy. In

1943, Droulvl., in h:i s study, had this to say, "Large amount8

of data prove c,Jnclusively that the Step Test Cl:\n be used

fluccessfnlljr in scoring general physical fitneu in a given

individufll.,,23

Ii 0 C. Carlson made a study called the ~at1gue test,

in which he lW.d ';;he nubje cts run ir. place as fast as they

could for t'Jrl second.s, ref't ten s!oconcls, then run ten sec­

onds. This was contir,u.'.. d until they had ccrn;)leted ten

innillGS of ru.mJing and r",sting. ':'hoO c'ub~'_ct::' woult count

tl10 number of timest,lleir ric;ht foot hit, tJle noor and \,ould

record it on " card during the rest period. During the test

five })ul,~e r<J.t·% La)ccll (1) before exercise, (2) ten seconCls

after exercise, (3) two Minutes after exercise, (4) four

22;'b17 A(;nes ;'lurphy. "t. Study of the I'rim..·u·y COI:lPO­nents of Cardiovascular Tests," Re~earch Quarterlv. 11:57-71, lIarch, 1940.

23Lllci~n 3rouha, J-I.D., "Step Test - A Simple Hethod of J'leasuring Physical FitneRs for J":uscuL.r ".'ork in YOlUlf~

:en," TIeoeF.rch ;uart erly, : ;ci.rch, 191.), p. )J..

21

minutes after exercise, and (5) six minutes after exercise.

The subject counts his own pulse. By observing the number

of times that the SUbjects right foot hits the floor and the

rapidity with which the pUlse rate returns to normal, one

can determine condition. A high level of production and a

rapid return of pulse rate to normal indicates a good

condition. 24

In 1963, a study was made by Hodkins and Skubic in

which they used a modified version of the Harvard Step Test

to determine cardiovascular efficiency in college women.

This test proved to be a valid and reliable measure of

cardiovascular efficiency.25

In a study made by Cureton, he obtained low coeffi­

cients varying between (.002) and (.31) with over two dozen

tests of strength and endurance when compared with the

results of the Harvard Step Test. 26

Bookwalter obtained similar results after comparing

the scores of the same tests used by Cureton when

24H. C. Carlson, "Fatigue Curve Test," Research Quarterly, 6:169-175, October, 1945.

\

I 25Jean Hodkins and Vera Skubic, "Cardiovascular

Efficiency Test Scores for College Women in the United States," Research Quarterly, 15:211-224, October, 1944.

26Thomas K. Cureton, Phy§ica! Fitness Ar~raisal and Guidance (St. Louis: The C. B. Mosby Company, 411, p.~8.

22

administered to 1.269 cadets in the Army Specialized Train­

ing Program. 27

Although Taddonio and Karpovich obtained a higher

rank-difference correlation between the short form of the

Bame cardiovascular test and intramural cross-country run­

ning (.61). the score was still too low to be significant.28

Ho....ever. in studies on Harvard under-graduates. it

was found that the Harvard Step Test produced higher scores

which varied least on athletes in training, and that scores

improved under training and decreased after termination of

training. 29

27Karl W. Bookwalter. "A Study o£ the Brouha Step Test." .:!:M Physical Educator, 5:76, ll'lay. 1945.

28A. A. Taddonio and P. V. Karpovich. "Harvard StepTest as a Measure of Endurance in Running," Research ~uar­terly. 22:381-384. October. 1951.

29Lucien Brouha. Norman Fradd and Beatrice 1,]. Savage."Studies in Physical Efficiency of College Students." Research Quarterly. 15:211-224. October. 1944.

CHAPTER III

PROCEDURES OF' STUDY

SubjeCts ~ 1E study. The college males used in

this study were freshmen between the ages of seventeen and

twenty-one. enrolled in the fall semester of 1966 at Kansas

State Teachers College at Emporia.

Nature of physical education program 1!2m which they

~ selected. All subjects were enrolled in Physical Edu­

cation Course No. 101. The.e classes were designed for

development of physical fitness.

M!thod ~ selecting group.. The subjects were ran­

domly assigned to three groups with forty to each group.

I. TESTING PROCEDURES

The initial and final tests were exactly alike. The

test used was a modified Harvard Step Test. The steps used

in the modified Harvard Step Test were the stadium bleach­

ers, which were eighteen and one-half inches high. A tape

recorder was used to give directions and cadence in the step

test. Each subject was given a card with his name and the

name of the tester. The card also had a place to record the

three pulse rates for both pre and post-tests.

The 120 sUbjects were taken to the stadium and num­

bered off into groups of three. Each man had a card with

24­

his name on it. Two men acted as pulse counters while the

third man took the test. The subjects were told that when

the tape recorder was turned on, that instructions would be

given over the public address system from the press box.

The tape recorder was turned on and it stated that

all men are numbered from one to three. All number ones

were asked to face the steps and prepare to take the test.

On the command "up," each subject placed his right or left

foot upon the seat in front of him, whichever waa moat nat­

ural and convenient. He used either foot aa a lead root,

and changed not IIIOre than three ti.es during the five-minute

exercise. On the count of two, he brought his opposite foot

upon the seat with both legs straight. an the count of

three, the first foot returned to the starting position and,

on the count of four, the eecond foot returned to the start­

ing position. This cadence of up, two, three, four, con­

tinued at a rate of thirty steps each minute for a duration

of five minutes. Each subject was expected to keep up with

the cadence of the recorder.

At the end of five minutes, the tape recorder asked

all number ones to sit down on the stadium seat. The

recorder then instructed the other two subjects to prepare

to count the pulse of number one by checking the pulse rate

at the right and left wrist respectively. They had one

minute to make the necessary adjustments and find the pulse

25

on the inside of the wrist next to the thumb. On the com­

mand "count," the pulse was counted for twenty seconds. The

time was determined by the command from the tape recorder

as to when to start and when to stop. The counters then

multiplied their count hy three to convert pulse rates to

beats oer minute. This number was then recorded on the sub­

jects' cards. Forty seconds later, the tape recorder again

gave the command, "count," and a second period of counting

of pulse took place. This procedure was repeated three

times at one minute intervals. In like manner, each subject

was tested by following the directions of the tape recorder.

Number twos became the subjects and subjects one and sub­

jects three acted as pulse counters •. Should any subject

fail to finish the five ~~nutes, this was noted on his card

and his pulse was counted for one minute after stopping

along with the two succeeding counts. This was done with

the use of an extra stop-watch and helper provided for such

an emergency. It was not expected that there would be many

who could not complete the t9st.

~~ required for testing. Three class periods were

used to administer the tests.

II. TRAINING PROCEDURE

Time required 12£ orientation. Two periods were used

to familiarize the participants with the six-twelve plan of

26

the Green Beret program. :::ach calisthenic &ud the method of

progression ~as er~lained in detail.

Selection 2f leaders £2r groups. A leader for each

group was selected and assigned. These leaders were upper­

classmen who were majors in Physical Education from Kansas

State Teachers College at Emporia.

Calisthenics selected f2£ studx. The calisthenicz

used in trus study consisted of the six-twelve plan of the

Green Beret physical fitnesB program. (Refer to Appendix

for diagrams and explanation of the program.)

There are six groups of exercises with six exercises

to each group. Each group becomes progressively more diffi­

cult and the subjects spent one week of four days on each

set.

CHA1'TER IV

ANALYSIS OF DATA

There was only one statistical analysis computed in

studying the effects of the calisthenics prograw on the

development of cardiovascular efficiency. This statistica.l

method wab the significance of the me~l gain between the

correlated meal. s.

The data found in this study were gairlB made between

the initial and final scores un the Harvard Step Test.

Signif1C1&nc. 2! .3i!l! !!!!!! gain !2£ .3i!l! group .!!l !h! Harvard Step ~ performance. To establish the signifi­

cance of the mean gains in the Harvard Step Test perform­

ance, the ~ test was computed, comparing the initial and

final mean cardiovascular efficiency scoree for the total

group. Thes. data are presented in Table I for the group.

In order to reach significance, a ~ of 2.00 was needed for

the .05 level of probability and a ~ of 2.66 was required

to be significant at the .01 leTel of significance.

From Table I, it can be sesn that a significant ~ of

7.17 was found for the group.

The group had a mean difference between the initial

and final cardiovascular efficiency scores of 16.66, result­

ing in a ~ of 7.17 which was highly significant at ~he .01

level of confidence. This obtainment of significance by the

28

group requires l:.he rejection of the null hYtJothesis. The

rejection of' the null hypothesis thus allows the researcher

to say with confidence th,.t a silll11ar group of subjects

woQl~ be expected to have a sign1fica~t lllcrease in cardlo­

vascular efficiency with the administration of the Green

Beret ~ix-twelve training program.

TABLE I

THE SIGNIFICANCE OF INITIAL AND FINAL CARDIOVASCULAR SCORES OF THE TRAINING GROUP

, pN Initial Final Mean SD 1

Mean Mean Dill. Dirt.

, 61; 172.79 156.13 16.66 2.60 7.17 .01

1 needed: 2.00 for .05 level of probability2.66 for .01 level of probability

C'j':tLPTEH v

SUilll,;ARY

It was the ?urpose of this study to deterndne if a

six-weeks pIograili of calisthenics would significantly

improv::; tho cardiovascular efficiency of unselected college

freshmen L'lales.

Jy havir.g the subjects take part in the six-twelve

Green beret program for thirty minutes, four timea a week,

..0nO:ay through Thursday, for 31x weeks, it was shown th£lt

it would significantly improve the cardiovascular efficiency

of colle~e males between the ages of 17.21.

I. FINDINGS

The findings of the study were as follows:

1. The training program produced a significant car­

diovascular efficiency gain at the .01 level of

confidence.

II. CONCLUSIONS AND ASSUV~TIONS

'liithin the limits of this study, the following gen­

eral conclusions are justified:

1. (e can conclude that the Green :Jeret six-twelve

plan can produce a high level of cardiovascular

effi ciency.

30

2. Since it is more difficult to increase the cardio­

vascular efficiency in well-trained subjects, it

was assumed that the subjects treated were not

well trained. It was further assumed that the

Harvard Step Test was a valid and reliable indi­

cator of cardiovascular efficiency.

III. RECm:"'vlENDATIONS FOR FURTHER STUDY

Since the American publia will continue to have more

leisure time, it behooves the physical educator to consider

more ways in which people can develop strong, healthy

bodies.

A vast amount of research must be continually carried

on to answer the uny questions that will be asked by the

thousands who are seeking ways of keeping fit.

The following are just a few suggestions for

research:

1. Lake a comparison between grade school chiloren

who walk to school and do a considerable amount

of hunting and outside activities with another

group who ride to school and are not interested

in outside activities such as hunting, fishing

or games.

2. Compare a group of boys who have paper routes that

are delivered by bicycle with a group of boys

31

who do not have any after-school job and who do

not take part in active physical activities • . 3. j·iake a study as to how long a high degree of car­

diovascular efficiency can be maintained after

a week's period of calisthenics, by comparing

one group that stops training completely, a

group that trains twice a week, and a group that

trains three times each week.

4. jijake a study as to methods ot maintaining cardio­

vascular efficiency by various methods such as

running a mile each day, swimming for ten min­

utes without stopping, or riding a bicycle for

a distance of two miles in five minutes. All of

the above should be performed six times each

week.

5. ~Jake a comparison between a group of boys partici ­

pating in the varsity football program and a

group who are considered the least active on the

campus.

6•. 'ake a study to determine how cardiovascular effi ­

ciency declines atter a compulsory training

period is ended.

XHdVHOOI'Iare:

BIBLIOGRAPHY

Aerospace Medicine, 38:964.

Alexander, John r'. and James E. Torpey. ~esota Journal2! Education, October, 1967, pp. 12·1 •

bagley. Nancy and Lona ;,;. Bayer. "The Asseaement of Somatic Androgyny," American Journal PhYsical Anthropology,433: 462, 1946.

Bartels, Robert, Ohio State University. DInterval Trainingand Cardiorespiratory Conditioning," Abstracts 2! Research Papers, 1968.

Bird, Patrick J., University of MinDeeota. "Effects of an Individually Geared Exercise Program on Physical Fitness and Cardiore-piratory Elf'! ciency of Adult Men," Ab§tracts 2! Research Papera, 1968.

Bookwalter, Karl W. "A Study of the Brouha Step Test," The Physical Educator, 5:76, ~.y, 1948.

Urouha, Lucien, M.D. "Step Teat. A Simple Method of Mea· suring Physical F'1tness for Muscular \'lork in Young ;Ijen," Research ~uarterly, March, 1943, p. 31.

, Norman Fradd, and Beatrice M. savage. "Studiea in --"'P'-hy-dcal Efficiency of College Students," Research Quar­

terly, 15:211.224, October, 1944.

Carlson, H. C. "Fatigue Curve Teat," Reaearch Quarterly,16:169·175, October, 1945.

Cunningham, Dr. Glenn. "The Relationahip of Selected Car­diovascular and Strength Me.sures to Physical r'itness of Outstanding Athlete.," Unpublished Ph.D. thesis, New York University, New York, 1938.

Cureton, Thomas K. Phy!1pal Fitness Appraisal and Guidance.

Research Papers. A.A.H.P.E.R., Convention, 1968.

St. Louis: The C. TI. MOsby Company, 1947. Garrett, Leon, Mohammed Sabie, and Ray Pangle.

~uarterly, XXXVI (December, 1965). Research

Glad, Harold L. Abstracts of Rssearch Papers.1967 National ConventIon; p. 19.

A.A .Ed.L.R.,

Hamrick, ,·'ichasl H., li,emphis State University. Abstracts of

34

:iodkins, Jean and Vera Skubic. "Cardiovascular ~;fficiency

Test .scores for College ,lomen in the United States," Research ~uarterly, XXXIV.

Larson, Leonard A. and Rachael D. Yocum. Measurements and Evaluation in Physipal, Health, and RecreatIon Educa::­tion. St. toUIs: The C. B. MOsbyeompany, pp. 42-45.

Look ~~gazine, December 14, 1954, pp. 18, 99-103.

"cCurdy, J. H. and L. A. Larson. "The Measurement of Organic Efficiency for the Prediction of Physical Con­dition in Convalescent Patients," Re,earch Quarterly,December, 1935, p. 78.

,J.cCurdy, J. H. and L. A. Larson. "Age and Organic Effi­ciency," .!h! Military Surgeon, 8S19), August, 1939.

:1ilton, D.r. George C., Kansas State University. Abstracts of Research Pa;yrs. Presented Central District Asso­CIation for He th, Physical Education, and Recreation Convention, Denver, March )0-)1, 1967.

V;urphy, ,t;;ary Agne8. "A Study of the PrlJDary Component!! of Cardiovascular Test8," Research Quarterly, ~;;arch, 1940, pp. 57-71.

:Jagle, R. E. and T. Irwin. Re,.arfh~uarterlY of American Association of Health, PhYdcaucatlon, ~ Recrea­tron, 32:221~1961.

Schneider, E. C. "A Cardiovascular Rating as a l·\easure of Physical Fatigue and Efficiency," Journal of the Ameri­S!n Medical Association, 7411507, V~y 29, !92~

Stine, Dan G. "1J,ethod of Testing Cardiac Functioning,"Annals 2! Internal Medicine, 13:807, November, 1939.

Taddonio, A. A. and P. V. Karpovich. "Harvard Step Test as a ~\ea8ure of Endurance in Running," Research Quarterly,XXII, October, 1951.

Tuttle, W. W. "The Use of the Pulse-Ratio Test for RatingPhysical Efficiency," Research 4uarterly, 2:5, }~y, 1931.

IIGN:i1ddY

\ ) ~.-::;:~ 'r;;; _ .~. I.f'­-'...: Pf\Cvr.EsStC~ G'J:OC: n YCUR P~OO::JESS '" ,.::-'..>" ..\ :< ... -~.- .

ACE I (X(~C':>(S I, D~U I DATE ~')\:.' ',,..,-\. "--: (1 ,.1,<,,"1" <"'1- __ C;J'CW' IlEVEI" 1 I z I 3 d Sll\!l:HO rINI':;H'!:O 6''\'' 1 }.I...!, "/ ..' ///"'~~" .....--­-\,., ~,,1 ..~-........z~~~--~i-;-;T~14;!

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. ­A 11 11 10 irl "'" [) 9 10 9 II I'?Io .. 1 c B~j ,,

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A 9 B 8 I! ... 21:51049 B , , I"j'-', ,>

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O~N C , , 2 It';:H'::

M"lUlu lot H , t.lch nN(,~e , 1 111

7 ~ I 2. Kneeling front rest, hands shouldc!" width apart. '::":'1C weight.,,,

is supported on the knees and by the arms. ;;:. " "

- Bend elbows and lower body until chest touche,' tne floor. Keeping knees on the floor, raise body by straight'!nin~ the arms.

- Down and up is one repetition.

,.~_ EXERCISE 3

l ~ v -:'-;~' {<~". ,o~",,· ",_j" t ~ .......... ------------., - ,. l\ r, f~ EnERCISE 1 1\ ,.., ! }l t'. /"d,' ,.\/ 1''.'" ,.0.---------..--4'" ! \ i " I "'~.-,~ .. --._.-'"c~'-\. \' \1

, ''-.. --~x'----:.,,~_.r ; \'-. - f--"if ;' \ /-~\ j "'1, .

o I ; . I " \ ( \ • ,~ "I /" 1'\' '!,' \ \ ,./,j.. ,t " /' "",,, \,d \1 . t~ /( \\ "1/;/ \\ i/

l~

\L,,' t" !(,~ l'.J ': l' ' ~ -.l..,IiI . """ "- '.... 3. Supine position, fingers interlaced and placed behind the

1. Side st"addle, arms overhead and straight, palms facing. head.

- Turn trunk to the left and bend forward over the left thigh, - Maintaining the heels on the floor, raise the he."l and shoul­attempt to touch the fingertip" to the floor outside the left ders until the heels come into view. Lower the head and foot, keep the knees straight. Altemate the movement to the shoulders until nngers contact the floor and hea,! re'3ts on the opposite side. ht!lids.

- Down and up to one side is one repetition. - Up and down is one repetition.

14 15 ") .... ,Or" -:'~

~

6-12 PtfSJ

TABLE 1(Continued)

Stea:m Engines - Lace the fingers behind the ncc~( and whil~

standing in place raise the left knee above t:1C w~:.i;.;t height, :l:"

the same time twist the trunl{ and lower the right. cibow to th..,;left knee. Lowe,' the left leg and raise the right leg touchi"gthe knee with the left elbow thus completing the mov~men~

. to that side. Continue to alternate the movement until tt.esequence is completed.

[5 EXERCiSE 6.C~ ~...,n~ : i

"\/ ~\ ,/ \

.~ /L i ';,\ 1/ ; '- -

~rt' '(lL ! '---, ,

;',/

() , . ;/).:;• I\ .I

""- Z

- Down into the touch position and rciUl:n to the starting pos-i~

tion is one repetition.

- Do a full knee bend, at the same time bend sligh'"::; ;'orward ....the waist. Touch the floor with the extended fh:;'(~l!~'s, lieej)::~;:

the hands about six inches apart. Resume the sbrtin(; po,,:·

tion.

- Count a step each time left foot touches the fioor.

~ EXERCISE 5j-) j-

\1)r 1 "( 1 \\\( J, \

c:.. C).}'J (JJ:j~

5. Body erect, feet spread less than shoulder wi,:~;-., nands c"hips, elbo:",s back.

6. Run ~n place. liit feet 4 to Ginches off floor. At th~ completionof every 50 steps do 10 "Steam El1gin~s". Rqlcat sequenceuntil the required number of steps is completed.

,.

yeu;:: Fi:C::i::~SP:\OG::lC:SS:;}H GUID~ [T"

AG£ 1 (Hilel:;!'; OAT[ I "'''GIlOUP LEV~l • t !o I 6 !i S'TART[O FlNI$H(D

17,029

1 ~ " " "0 (1 IB II 235 ,j11 11 2151!<

30'0291~

'I .... .2

1'3113 200 II~11 11 [185 r'~99 165!l3

I A 11 11 r150 1

14010-4-4 B • • 135 r, 1c , , 120 r

•A • • I·m

ICO .~ .... 245 to 49 B , ,

90 1';~c 5 5 ao [1-'

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• , , 75 ;~

501059 • 5 5 70 ;1'I

c 3 3 60 j"J 1

'J.0 • 4 4 5011u.i;nd B 3 3 40 i! ... 2ovo' C 2 2 30 ~:~

l:~

Minutes lor II 3eath ul:rtise 1 2 ","-'"

\~,; • EXERCISE 4

'i~\., I d1) i \

l) \ JI, ' ,

~, I )/\. I !l.,'-<: ~

- Bend the upper trunk backwm'd, raise the chest high, pull the. elbows back, and 1001< upward. Keep the knees straight. Re­cover to the erect position, eyes to the ironto

- Bendin(; backward and recovery is one repetition.

4. Body erect, feet slightly spread, fingers interlaced :::nd placedon re:::r of neck at base of the head.

~\-g/

xl,.2)

(i"";\00'

",0

1. Wide side straddle, arms overhead and straight, palms facing.

TABLE 2

6..12 l'L~r'l

EXERCISE 3

1M"V"~ \. \~, . '.

I f' \ "i /",~,\ r,')Ie\.. ~l

r./·

~{'10 )

~.,_.-- ....... _...._-'­~-'

. - ._~-_.., .>.......

~'Q:)"~j--;r~'\'I,' ",~ , ........-::-J "",-

EXERCISE 2

~~):?~--~)ir- ~J..,;;..

~s;:~T-r _"":.~<,-,c,'.:_=~=-_.~- ~

2. Front leaning rest position with body straig:ll from hend ~'l

heels.

- Bending at the wai.st and keeping the knees 10c:':i..'U, jUl.1!' f.Ji·­

ward to a jack-knif~ position bringing the feet ~l:-; close to L.lJ

hands as possible. With the weight on the han(b, thru&t t~'llJ

legs to the rear resuming the front leaning rest position.

- Up into the jack-knife ,position and return to the front lean-,ing rest position is one repetition.

3. Supine position with arms straight overhead, p~dms facinz.

- \Vith a sharp movement sit up, bringing the heel::; as close ',.J

the buttocks as possible and the knees to the chc~t. Swing tj-,(:arms in an arc overhead Ito a position outside th~ knees <11:1:

pal'aIlel to the fioar. To recover, swing the al'm~ ovcrhe~.l:

keeping them straifiht. At the same time move the lefis fo,'"ward until they are straight.

- Sitting up and returning to the supine position is one repeti.tion.

, ,

~~l

o\l~

f0(.-,,~.:. .......:..

"",

EXERCISE 1

over

4S to 49

(See pp. 20·21 for remainder of exercise set)

P;:;CGFiE:SSIO:'-1 GUIDE. TI YOUR ?r::OGfiESS

~ OlllCIHS 'j OAT( DATE

~~I__'I....:...J_'_~: FiNISHED STARTED

r;:-11J 17 117 lj l.q_"7 L C'-: ')()17 10 291 ' IS IS IS Ij ~IJ r- .': "

c 13 1] 13 !rot

J;~ 2A l~ IS IS i.~

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A 13 13 13!, :

40t044! 6 11 11 11 1.1 )J

c , 10 'Itr-IA 11 11 11{:j2

B '# 9 9 h~, ,C 7 7 7 i; ..... f---- f-----

I A 9 9 9 ~113SO to S9 B 7 7 7 :'__

C55srjl60 A 6 7 7 t1 u f-----+I-----lind B 5 5 5~'1~2

C 4 4 4 f\~

Moo"... t~ I rrl-.--...,-1I---,---~ach exerc,.. I 1 I Ii

- Ben'd at the knees and the waist. swing the arms down. andreach, between the legs as far as possible, looking at the.hands. The thighs are parallel to the floor during the beud.Recover to the starting position with a sharp movement.

- Down and up is one repetition.

~ ,i \.}0/

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6·12 Pt~!;'~J

TABLE 2(Continued)

,.---_,5

.J

r-\ \\ '

~/I\I/!J '""'-:;;:J

EXERCISE 5

EXERCISE 6 .-J~

/) ('~)7n I /--'

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a ""

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Heel Clicks - Jump upward about 12 inches and bring tr.~

heels together. -Before landing on the floor, scp; .. ratc the ft.:'t:l.

15 to 18 inches. Immediately upon contact with the floor re­

{'cat the jump and heel click.

- Count a step each timc left foot touchcs the f1om"

6. Run in place, lift feet 4 to 6 inches off floor. At ",,' completi'l,;of every 50 steps do 10 "Heel Clicks". Repeat Sl~(luencc u.1Ll

the required number of steps is completed.

5. B~nd forward at the waist, grasping the right ·v·\:-. with ri;;j;,

hand, left toes with left haJid. Knees are sli;:;,;: ... oent.

- Walk forwnrd retaining this position.

- Count a repetition each time a foot contacts ;,,, iloor.

r;G~

i

"I

YOUR PRCURESS?i\CG:1.E5S:0N GUIDe: [1,...~( I I nff!C<$fS 'j OAT( "m

CFlO1JI' I cvn ) I ~ I Co (, "MI:>>1£O STARUO

~.II' 'DO" I171029 ij S[11 4!70 f]

C 7 IS 245 P<,lop

A. 18 17 235 r!~

301039 6 17 15 210 II'"C D 13 190 I! 1

,IA 7 15 175 i.

40104': , , iJ 15ii N IC , II

::: :i: 24510491~

, iJ, II 110 .;~

C • • 100 ~1~, 3

• , II 95 t!501059 , • • 65 ,~

C 3 ,75 11 1

70 il .'0 A • •.... • 3 " I'u

60 ,j ..... 20_ C 2 ,

50 ::~

M'lIulf~ 10'

.~ 3Uch eacrcise 'V. IV.

- Bend forward at the waist vigorously, then twist the trunk tothe left, then to thc right and return to the erect position..

- ;"'- ~ .':~'~

1'"1 '.

°7<7 EXERCISE 4

J~<' _.

'\/ 'C~ ~I,,)

c'"I \ !f!.j;'; V'\ V/ J'" I ,.-'1)/,1 ;lll )/\\ I .-, I

'I \\ .;(I Ii ,J \ 1(\ If i)~ .J j If " .; .., 1~ .... ~ .A .oJ

4. Feet spread more than shoulder width apart, fingers lacedbehind the neck and elbows back.

- Bend forward, twist left, twist right, and retum to the erectposition is one repetition.

';)( \t-, ,~~I

-;0,,\J::t! ,":Oi

-8ji' .,- Kecp the knees locked and back straight.'",0

" TABLE 3

6~12 2!J:rJ

_.

:y

.._.-..... '-.---..........

---......

('(\)1~1 head L

recovery to the front lean in;;

< -~~----\ • __ ."'1

----_../)c::::::::__ ~ ._.-O-----.~- .. ~-

r-~0"-"= '..'-~_,'-.,,"-':';...' , -~

'~j',\,~EXERCISE 2,

\\1 . ;] C:::~._'iJ, \

\ -~I

\ 'j\,-'

Front leaning rest position with body straighlheels:

- Lower the body until the che.t touches the flo(l\', keep bOlo:.straight. Recover by straightening the arms :Jlili raising t;-.cbody.

- Down and touch the 1I00r and.rest position is one repetition.

,-~--~ .EXERCISE 3 ", ~"'J ~')/. . .. ' __.;.c·.~ .•~·,:.

./ . ./~ .,./: ..-::'----:~

- Keep the legs straight and the heel. ill contact with the floor.

- With a sharp movement sit up, thrust the arms forward :lll(:

touch the toes.

- Sit up, touch toes, and resume the supine position is one rep­etition.

r, --c:::::-------:::=:= \...- ,'VX' ../: J._ lo'_ .__• ::' \ ; ..1 i " .~--"- ~.J\""""" ,.''-'-

'- . _/~." ~:. . .~-,

2.

3. Supine position, arms overhead, palms facing.

'.

or.;Ii)

FOUR ~

rJr0\\ ~ 1

\\ ,}THREE '\:.J

YO:;il PROOI\:i:SS

~(p~)\l I

\~1WO~

'" -~UEF;(;(SES 1 o,o,T£ I om

~lEYEl~L 2_1.-:_): STAIITEO (11'11$1-1[0

1710 :ZSl! : 10 ~11911 II ~ 'f~' n9 117 17! • n-,.:; !,v"-!

I e a 15 u;<{!,:-: 2

A • 17 17 r~~30 (0 39 a • 15 :: i( , Ie 7 13

15 ~-!A • 1540 to 44 a 7 13 13 ~j 1e • 11 II f,

f..

A 7 13 I3li~ Z451049 a • 11 J1 , ....

e 5 • .~~, 3

A • II 11 ;"1so to 59 a 5 • • i'

e 4 7 7!1 1

60 A 5 • sdi'"' D 4 7 7 1,u

11 ..... 2o~t!r e 3 5 5 r,:~

,~

Minutes lor(3

tilth eurc.se 1';' 1 1 I;

Pi\C~RESS:ON GUIDi:: Ii

('"'\~~,\

<"",,-'oJONE Jj

EXERCISE 1['

()..L",l~

\,I'\1'-'\\1.'-

- Do a full knee bend, trunk erect and thru.t the arms forward.Recover to the erect position. and with knees locked, benl!forward at the wai.t and touch the toes and recover to the'erect position.

- Down into the full knee bend, recover, touch toe. and recoveris one repetition.

1. Feet spread less than shoulder width apart, hands on hips,elbows back.

_........:

\J

"

;~\~g{

-..;;\0"

'"<0

6·~2 PtA:J

::;

!

; "i

..;,~

r EXERCISE 5

I' "

~l:!., \

(''~

(1,--

\\ ~~r , \

;\. '-

, \

j J( , \ .

I\ . j

1J --:..J~;,) -';j .j -'.-..i ~_

J{ncc Touches - From n stride po,",ition l bend the knces andtouch the knee of the rear leg to the floor, 5ll'aig-hten le~~,

jump upward and change position. of the fc~t. ~'\g'ain bel~l:

knees and t04ch the oppo.:'iite knee. Continue alternately

touching each knee.

"

f!J .EXERCISE 6 ~I] (- \,,. '. .\ \/'i,.. (; ".)

• ~v " _. / '. . '\I:~"'''''' j ~ \" - . ,...... , .-" '. .

l\· .y .,' I \. : .••" ,

.~)-' n \i ,~,. .::- ..> I: '-/"r., (~_.J

( .-""(! (/\1 /"'/, ...---.1 /)1 II : r-- _ (/ •., It---.:J ~ ~ ~ V'~ ,':

~~

_ Bend knees and place hand~ on 0001", shoulder. v:;J ...h rllJ~u·'C.

Thrust legs to the rear, body straight from b:;:<.: to hecl;~.

:Move legs forward assuming squat position, elbv\\'s inside c.f

knees. Assume erect position.

_ Down into full squat, legs to the rear, back to full squat an,d

return to the erect position is one repetition.

6. Run in plaee. lift feet 4 to 6 inches orr 0001'. Atll:c eompletir, ..of every 50 steps do 10 "Knee Touches". R(~peat sequent:;..:::

until the required numbel' of steps is completed.

- Count a step each time left foot touches the 0001'.

5. Erect position, feet together.

, :.

'{oua ?l1CGRESS

•76

A I", 11

C 10

A I", 13

C "

PRGGfliSSIC;-': GUiCE l,t,-,-,-rl-~I-,c,o,o,=,,=,c"'---;..JJ OATE I DAfE

A5010591 B

c

301030

40 to 44

45 to 49

60,",over

EXERCISE 4

.TABLE 3(Continued)

- Raise the legs and swing them backward over the head untiltoes touch the floor. Reco'ver by returning leg·~ to the startingposition.

~ Touch toes overhead and recover to supine position is onerepetition.

4. Supine position, arms overhead, palms upward.

.........~-------------1 ......=-=. ---------~,,- ---~' " ---

' -' .' \/ ,'...----.. I' /'! ,,/C' ..··1 I

'Or:>;::." J ~-c------~ A1,''':=',.'/ ~~ .;;;---

'xl" \.g;

'~\,"19l

()x\00,"<0

TABLE 4(See pp. 23·29 for remainder of exercise set)

6..12 Ptt.~J

c, ,T

~

\.

SEVi::.;

,-- .. / _._--\..-. *'

v

.~

-,:~}~

c-/~-------! 1'---

~ _:!~

C'---.- SIX-- ~ '---..---1' ~

Ii -----~,

FIVE

~L~C,-- _

~II

(j'e J -((,-II

//"</~ FOUR

I ~

jr----·--:~~-

EXERCISE 2

~­~'-' \,)J/)/

ONE

~ -=::-::: -"~':7\1 oJlwO .....l

THREE_../ll _______________~~~..:L ' ...l

START

n\

(I:j I

: I, !I,,)

C:1~

11

- :Keep legs together and the head and hands in contact with til~

floor throughout the exercise.

2. Erect position, hands at sides, feet together.

_ Bend knees, place hands on floor between h'l;·";. Thru~t Ie,?"to the rear. Execute two complete pU8h-ups .l.~l(~ then thn:s,tthe legs forward bending' the knees wi th al'm~ UtJtwccll t:1C

knees. Recover to the erect position.

- The completion of ali"cight counts is one repcticiou.

- Lower legs to the left, raifoie Ieg~ to the vertic.d, lower to t~,!;

right, ~gain raise to the vertic~l.

- The above sequence is one repetition.

1:i EXERCISE 3y: .

• If /

(,j '~.,. :'~' './ '- ,.. iC .~fJ C J -'

(J-'~Ii iJ~-J

3. Back position with arms out to sides and Ie;;:'> rai~ed to L~~

vertical.

\

~\\:,1~j4

\;~\J

.LJ

o~\~\- ' -,( - ""~"n~}

.-'-'

4

3,

"'"/ I:", iI j\ I,..J, )

l-:l \\iii I\

, I,it ,Ii.-"'--'

5

4

3

••eOJ

451049

~,

?;-;'':3,-;';::S3iC:i G:U:~::: 1'i Yc;;a ?i1C:>.r.:::3S-:-=':'::'-;--".":",,,,;:.-,~' ---=-:-=-'" I ~:HS \: OATE r--;:;r[

Gl:OUP lL'l'ELj 1 1 ~li ST,o,Rl(D l_fII'ClSHED

--A1~1-'-'-;2-1'! 1 l17102910118 II.!" ,1"1

C 10 I 7 10 ,"l.oe f-'-----'--+------

I• 111 S 11 Ijg 2

301039 a 10 7 10 !j~r-----+I-----iC969r~3

I.'A 10 7 10 1~ -

40104.4 a 9 6 9~1 1

C a 5 811I A 8 6 8 Ij'm 2

3 7 5 7 ;.gC 6 4 6 !!~+-----+-----

IIi 3

A 6 5 6,1501059 a 5 4 !l j~_!I"' '::' _

C434111

, IJ5 '

4 iel' I3 p~

Minutes for If'3---- ------uch tJ;crci~ 1 h

,,'

C'-~\ " \(- :-.J

\J ......':.I".c,..~ ....

EXERCISE 1

,,",,i I.. I

/. ~

\", \. ,','

1'1\ 'I I\ \\ ', I

"L.:

- Bend knee:" incline trunk forward, and place hands on floorbetween legs. Straizht~n knees, l.::ceping feet in place aI?dfingers tOl~ching rloor. Again bend knees and resume the firstposition. Recovelo to the erect position.

- The above sequence is one repetition.

1. El'ect position, hands at sides, feet spread slightly.

;)(,•°

..;;\:)[11 )JlJ i<0'

.::;-;(\0',.<0

'-' ..

,0/\LVr;

-'-:

'}-'

.1/\·0'

// \, ,

<

..•

(';;::::.

t ~,[I\!}

)\V\I

)1, l~; \

~/

n(/

(,,-,;)i: i;

EXERCISE 6, \I r. II\\ ')

\i/\t

jI \1..

(]

~,1P

~}r

5. Front leaning loest position, body straight from ilt,;ad to he\.-:

- Bend the left knee and bring the left foot as f.~:· i'orw~1l"l1."

possible, return left leg to original posiLioll. :tl~pcat moYv­

ment with the right leg. Continue exercise a;L\;;"lla~:ing :~i'l

and right legs.

- A leg thrust forward and returned to the rear i, one repeti­

tion.

Jumping Jacks - Feet spread shoulder width apart, arms ex­tended overhead. .Jump upward, bring heels together ~lll(i ;l.~

same time sqllat to a full knee bend position, bl"i~)g the annsdownward and place hands on the floor elbows inside 0;knees, directly under the shoulder:-i. Jump to the side straddicand swing the arms sidewa,-d overhead.

- Count a step each time left foot touches the flOOI',

EXERCISE 5

~~{:.J'\~C-i.L \:~

~~

~, ,~--t- ',.- ::lL

6, Run in place, lift feet 4 to 6 inches off floor, At lIw comi)letio;,

of every 50 steps do 10 "Jumping- JacJ..s". Repeat sequenceuntil the required number of steps is completed.

Minutes loreach exerCIse

A "1 16

'" i'i

Q

, I4510,;'jl B 14 I.e. 165 ji~1C 12 12 155 j1~ ---__

I

I.. ,

;.. 13 13 135 fl

50 to 591 B 11 11 130 ~;__:-----':----_c 10 10 120:; 1

~ j 1

" '----+----­A 10 10 100 '1,1 r,,' 19 9 9 95 'I" ,fly"r C a a 90I.'$!

.~ ~---+-----f'~,I

6 iI

60

(,-12 i'lt,[';

TABLE 4(Continned)

PROGRESSlC;~ Gum:;: 11 YOUR P:;:OGR:::SS~r".(,~C'5~:;'! D...T[ Dl\f(

.CkO:.JP IlE"'£l~ I ~ I b ;l .~:"c'C':U:D'-+.c.'C'"C'I:;:H:'~D_.----------.,1-1-A 24 25 400lJ 1

17 tD 391 B 22 23 3<10 (i L --/ _c 21 21 360 d<1

,L.. 2A 23 23 305 n~

3010391 B 21 21 290If';jl----+----­c 20 20 275.1 3

A 20 21 225 ;.~\-----!I_----4010441 D 18 18 1215?1 I,

c 16 16 205 Ii

TOP VIEWEXEJ3CISE~ ~.!-.......__--4?~ -;-~~ - _"-----=o>~ ~ -----:.: _

c::::::: -~ ~ /~ , J~ c',--_ ...~S'DEVIEW ~

- Spread legs as far as possible, close them together. Continue'

to open and close legs until required repetitions have been. completed.

- Opening and closing legs i. one repetition.

4, From back position, raise legs with heels 10 to 12 inchesfrom the floor,

~\,['I,

~g/

?~\'~I

8X\OM

"<0

TABLE 5(See pp. 32-33 for remainder of exorcise set)

0-12 tJlt;.rJ'I

.",,/ .../\-----~ ',.'" \,r- ~ .,,~

\..V4""'----~_. '_~

- r)

(~)

"'~,L../ ~

'\ '/

)r-~I j ...."J;- ~~____~,J

EXERCISE 2

~~~\ ,---'---~~;--,\\ ':.,,~ \ (

) "" ,--=

EXERCISE 3

bouncing the body upward and completely off tl~IC noor. Iii

contact with the floor resume the front leaning n~~;" po~ition.

r--/\~c/A\.....--------.y ~

- Propelling the body upward and the return to the noor is onerepetition,

- Sit up bending the trunk forward and attcIDilting- to touch t}iC

chest to the thighs. Recover to the back position without ,,',ov­

ing t11e feet.

- Sit up, and recovery to the back position is one rcpl:tition.

2. Front leaning reRt position, body straight from r:L'~~d ....0 hcc1~_

- Bend the elbows slightly and push with the hal'll" and toc.i;

3. Back position, hands interlaced and placed undCi- iwad, kneesbent with feet flat on the f1oo",

IL

7

YOUR ?ROGR~SS.,~ EX(llrISCS 'i ..., .."CROUP l[V[l I I :l I 3 :; STA!IT£O FI~ISH£O

---~-;;-~-;-!i1 10-1'17 to 29 6 13 12 27 r:

c 12 II 26 no<(_'2

A IZ IZ 2~ .~,~

30 to 39 B II II 2~ l"c 10 10 2J I 3,.

2J [!A II II40 to ~4 0 10 10 ,-

21 1< 1C • • 19 11

'5to~91~i cD

A • • 20 1.i ..... 26 • • 18 ';~

c 7 7 16 Ii:::A 7 7 '~ [J 3

501059 6 6 6 14 I'

C , , 1 .-2 tj 1

60

I ~6 6 12 Ii

'"', , II ~IU

over • • 9 t,u:: 2l~>

MillUll~! lor ir 3each tltlt'5t 2 1 1 i,

- The head and hips remain to the front throughout the exer­cise.

- The above sequence is one repetition.

- Turn trunk to the 1cft as far as possible then recover slightly.repeat to the left and recover slightly. Turn trunk to theright as far U5 pos:.5ible, recover slightly. repeat to the rightand recover slig-htly.

1. Feet spread more than shoulder width. arms sideward atshoulder level, palms up.

ri 1'\ ~ CiQ .E:.-:J '-="""'~ ~~ ._~ ~....j 1-;:;-:110 a=:~ ...--- -.,.,.- , , , , \ ' \ I'

~:.r, \I \ ! I ) ,i\ 1.\ i\ (\ \1.;',\ EXERCISE 1 !/0 (J~ ;r\ V\'! ,~ t, \ il ~ , !

(, \. j \: J' ,J '.. ~' ... J

,,,o

x

"""0

."")x',0.-.,0

6·12 ri.A;~

TABLE 5(Continued)

/0

. ---:--.......-..,, /, / .~

, 1/'l • /1', <"

I \(

\,'--~,

,, !

,-..,, ,: ,,

~~-7~/,

./_-J

\'.

""

(

.

(/I"

\,~...:.

" ...... \" ~'

EXERCISE 5

EXERCISE 6n

~r' ~_.

/)V

'i /,,,ri ,I \.,'/ I

~--------=:> /

. )~~ \\iii: i'./'" \ '

J\\ .!!

'I

/r J

( '"

,,', / '--..~--~

- Walk forward maintaining the grasp of th~ an;,;,.,.,

.:..- One repetition is counted each time the left foot ,:,):,tacts li,"floor.

5. From a stride position do a deep l<ncc bend a:; : ,~~'::~9 t1-:\.;

right ankle with the right hand, left ankle with t:", :o,t he""i,arms outside knees.

6. Run in place, lift feet 4 to Ginches of[ floor. At th~ COr:li)lctionof eVC1"Y 50 steps do 10 "Hand Kicks", Repeat S(;(i'Jence u ..iil

required number of steps is completed.

Hand Kicks - Stalld in plae~ and Idel' left leg upward, at thosame time extend th~ right arm touching the too and hand.Repeat, with right leg, extending left al'm,

~

::'t

YO;,JR p~OGaE:SS

M'''l.lle~ lor

40 to 040(

Nth uercin I 2

451049

60

PRCSR~SSION GU:C':: !:;~ nff,CISfS :"i;---D~'~'~'--'I":'--":::-";--~~\ .: I ~ I 6 ~! ST.AIti[~ fiNISHED

'1710291 ~ I~; I ~~I:~~ rj 1 I

C 12 25 <110 f,<"+..1 2

A 12 26 350 I,~30 to 391 0 11 24 330 .J~f----+-----

1 C 10 22 310 i~ 3

, AliI I 23 250:~ I

a 10 21 2411;i I' 'l eg 19 zSJ L

,j i----+-----A I 9 20 200 !'i~ 2

U 12 1$00 h~

II C 71 16

130 ;j~~J----+I----A 7 16 170,

501059 a 6 l4 i.SS ~,-!f-----:------I C 5 12 140 I:j 11

I A 1 6< 12 115:1

ilJld B 5 10 110 j(D'" I c , 9 105 I:gI I( ---

I' J• ,j,

- Keeping the legs toge.ther, swi~g leg'S as far to the left aspossible. sw~ng legs overhead, then to the right as far as pos­sible and ):ccQver by swinging legs to the front.

- Legs stop momentarily at eaeh position and do not contactfloor until alll'epetitions arc complete.

- One repetition is compl~ted when legs make the completecircle.

4. 0.1 back, arms sideward) feet raised 12 inches from the floor.knees straight.

", EXERCISE 4 ;( ~-"J~ . ~ ~I /'0.. l' __..J

~ """----'----------I\,.::J ~-/-.J I ~'\::J L -'\..---- I, i ,I '-----., '---u':~~ l I , \ l

~ ~ 'v

, ;; ,

.~\?.:?i,

,;\"'":Xl~ol

",.-,0",.<0

3. Back position, arms extended to the side at -15 dCgT','~:'i.

- Raise the legs and the trunk into a V position triol:;ing thetrunk and legs as close as possible. Return to back position.

- Raising the legs and trunk and recovery to the buck positionis one repetition.

2. Front leaning rest position

- Bend elbows slightly and push with the hands and to,,,;, bounc­ing the body upward and completely off the floo"t. At the heigh't.of the bounce, clap the hands and quickly retul'll t},em to "position directly under the shoulder to catch the body weight.

- Push ~ff the tloor, clap hands. and return to the front leaningrest pbsition is One repetition.

- The above sequence is one repetition

"~

II

~.

-- --.....~--"\;'------- _-J

--~--:-----

EXERCISE 2

I..~-~\ -\" --... _--I'! "\ I.--

~1<.-

EXERCISE 3

~~~//-.J

~

~, ..V~~y

~=.,

J)~--~-~

J

I

,/

.l

PROGRESSION GUIDE ~l YOUR PROGf'/£SS

'" r.:rm"s~5o -n DA1r DATECIlOU"~l I ~ j..•..J 5oIA.lEO fl"l'S.HED-I-c- -

A 17 15 :32!1 I171029 B 16 1~ 30 t-

c" " 28".~,'J...J 2A I!; 13 30 ri~ _

JO 10 39

'''l2''11" Ic 13 11 26:'1 J

A 13 10 27 ;"J401044 6 12 9 2-5;3 I

c II 8 23 flA 1I 9 2~ ~~li:I

." 11...J ~~5 10 49 , 110 6 21 :.1~

c 9 7 19 r~

Ii 3A , ,

19 "5010 S9 , , 7 17 i~

C 7 I ,15 !J

1"60

i

A , 7 15 "~

'0' • 7 , 13 ~i012oyer C , , 10 ,: I':::::

f1:>'W

M,n\lles lor •j'"'I 3e~ch uert's.e , I I I,

TABLE 6

(See pp. 36,37 for remainder of exercise set)

c-] 2 PL:~~~

1. Foet spread shOulder width apart, left fist clenched and Over­head, right fist clenched at waistline in rear of body.

- Simultaneously thrust the left fist as far to the right as pos­sible and the right fist as far to the left as possible. Recoverand repeat. Reverse the hands with the right fist above the'head and the left in rear at the waistline. Repeat the move­ment to the opposite side by thrusting the upper body to theleft with the arm motion.

EXERCISE 1

r~ S?I~ r;;::r Pr·

C'.Jl

('1 (. \, (.t /)fr!. 1\ j.\ ! "

1\\J/y 11\ If\ ' \'

iJ ~ JJ ' i Ii J\J.' d~

~\gJ

..,;\o

'"<0,

,,'X \00,.,0

EXERCISE 4

6-12 rt~.~l

TABLE 6(Colltinuedj

n

"-"---.. - )

, : (/

. ;~';/'I! I,.' '

" !, !

.....',,"

I

/ '\,-:J........ ./

EXERCISE 6

EXERCISE 5

(!

i\)~,1/ '. I_'-~_~

d/ \;;:/i. ~

~;.....-~.:::.;)

Pike Jumps - Jump forward and upward from ooth fc~t,

keeping- the knees straigiit. Swing thc legs forward and touci.i.the toes with the hands at the top of each jump.

l~un in place, Hft fed >1 to 6 inches off floor. At t.l,c comple­tion of every 50 steps do 10 "Pike JUl"'ill)S". RCpC:d; ~cquence

until required nunlber of steps is completed,

f:J/. ';

L....::: '.~./)r V-

(:j .

'r'

I 1~ ~"r q~<i: \i~\ I,/'; -'.."

\1 ~Ll. ~

- By moving the arms and leg8 walk on all fours cit~k:' "[orW:1,.nj

or backward.

- A repetition occurs each time the left hand contad;:; the fluor.

5. From a sitting position lift the hips, supportin~ ',::~~ l,o(lr on

the hands and feet.

6.

!

.'

.,

YOU~ ?n.OGR~SSPRCGRESS;ON GUJDE n

~ r;

~--1-~p----

'" nE"cl!>~s"i Ot,l( O"'TECilOUf' lEVel, 4 ~-..:... ,,:; STMil(O ~IHISH[D

A ~;-I ,,70;:' , I17 to 29 D"30 33 480;]

C 2& 31 <:60 ll<" .... 2

301039

1 ~3~ !31 400 H~

~~ I ~:330 j)-'

360 ~i 3,I

'Olo<,j ~ " 27 310 r25 25 :185 P I

I C 23 23 265 Ii'1

A [23 231 250 Ij~ ,4SI049 B 2\ 21 12"0 !.!~

C 19 I 19 2iO !'~

I;1

A 19 19 2'Cv:: 13

501059 a 17 17 ,<;;o!~ I

C 15 15 175:; \1

60 A 15 17 1(.0 I:and 8 13 15 1:;0 ;~~ Zover C 10 12 120 H~

":-'Mlnule. lot [! 3ucll uert,se 1 1 6 II

- Arch the body, rock forward, and relax is one repetition.

4. Prone positiQIl with hands clasped in small of the back,

~ Arch the body, holding the head back and rock forward, reolax and repeat the movement.

'.

-~....:

lX\

'".'0/

,-;\~g :\<0'

ox'0"

'",0