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Thursday, May 29, 2008

One of the biggest sections of the test is the mile. To train for the mile, you need to build up endurance by running at least three times a week. You can start out small, then work up to running one or more miles. Ask your gym teacher what a good time would be for your age level.

Next is sit-ups. Start with small sets of 10-15 sit-ups per day, at least two times a week. Try to do these under 30 seconds or 60 seconds, which ever time your school uses. Increase the amount of sit-ups you do and maybe even how many times a week you do them. Not only will this help you get a good score on the sit-ups section of the test, it will give you killer abs!

Depending on your school, you may do pull-ups or push-ups, or *gulp*!, both! So to prepare, lift with small weights to build arm muscle three to five times a week. Then, you can start to do the actual pull-up or push-up. Start with small sets, then work up.
For the sit and reach, you want to be very, very flexible. Sit on the ground with your legs together out in front of you. Then, reach your hands out toward your toes. Hold this for ten seconds, then repeat 5 times. You can also do this by standing with your feet together and bending over. Make sure you always keep your knees straight. Do these stretches while watching TV, or whenever you have spare time!

For the shuttle run, you have to be very good at running short distances, than turning around quickly. So do exactly that! Stand about ten feet in front of a wall and practice running to the wall, touching the floor, then running back at touching the spot where you were standing. Keep doing this for practice every day, and you will be great!

Eat well before the test so you have a lot of energy. Avoid junk, as it will slow you down!
Make sure you do these steps. If you do them, and do them correctly, you will do great!

Do not exercise too much before the test, or you will be tired.


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