Physical Fitness Award Program

Family Home Evening Resource Book, (1997), 314


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

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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

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237

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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

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165

166

167

168

169

170

171

172

173

174

175

176

177

178

179

180

141

142

143

144

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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

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49

50

51

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53

54

55

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57

58

59

60

21

22

23

24

25

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27

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30

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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. 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. 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.