Family Manuals
    Physical Fitness Award Program
    Footnotes
    Theme

    “Physical Fitness Award Program,” Family Home Evening Resource Book (1997), 314

    “Physical Fitness Award Program,” Family Home Evening Resource Book, 314

    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.