PROJECT FIT AMERICA
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Horizontal
Ladder |
Parallel
Bar Station |
Sit ups |
GOLD = 3 reps down and up |
GOLD = Down forward and backward once with no rests (feet cannot ever touch ground) |
GOLD = 60 at a consistent, steady pace |
| Rep = Start at high end and and go to low end, go backup. No skipping or touching foot bars. | ||
KONG = 4 reps down and up |
KONG = Down forward and backward twice with no rests (feet cannot ever touch ground) |
KONG = 70 at a consistent, steady pace |
Step Up Station Low
Step Position |
Step Up Station High
Step Position |
Vault Bar Station |
GOLD = In approximately 50 in 60 seconds, up-up- down-down steps at a consistent, steady pace |
GOLD = In approximately 25 in 60 seconds, up-up- down-down steps at a consistent, steady pace |
GOLD = 36 vault jumps at consistent, steady pace |
KONG = In approximately 60 in 60 seconds, up-up- down-down steps at a consistent, steady pace |
KONG =In approximately 30 in 60 seconds, up-up- down-down steps at a consistent, steady pace |
KONG = 42 vault jumps at consistent, steady pace |
Pull Up Station |
Modified
Pull Up Station |
Pacer
Challenge – 43 feet cadenced shuttle run |
GOLD = 6 full Extension Pull Ups with chin above pull up maintaining a fairly consistent rhythm/pace. |
GOLD = 40 modified pull ups in 60 seconds |
GOLD = Shuttle run to level 12 |
KONG = 8 full Extension Pull Ups with chin above pull up maintaining a fairly consistent rhythm/pace |
KONG = 50 modified pull ups in 60 seconds |
KONG = Shuttle run to level 15 |
Pacer
Challenge – 48 - 60 feet cadenced shuttle run |
Flex
Arm Hang |
Sit
and Reach |
GOLD = Shuttle run to level 9 |
GOLD = 1:00 minutes |
GOLD = Girls K-5: 34 cm |
KONG = Shuttle run to level 10 |
KONG = 1:30 minutes |
KONG = |
3-lb.
Weighted Sports Hoop |
1/4
Mile Run (K-1 only) |
1/2
Mile Run (Grades 2-3 only) |
GOLD = 3 minutes |
GOLD = Boys: 1:55 -- Girls: 2:00 |
GOLD = Boys: 3:30 -- Girls: 3:58 |
KONG = 4 minutes |
KONG = Boys: 1:45 -- Girls: 1:50 |
KONG = Boys: 3:20 -- Girls: 3:48 |
Rope
Jump |
Pole
Climb |
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GOLD = Grades K-2 45 sec; grades 3-5 90 sec; grades 6-8 90 sec |
GOLD = 4 up and downs |
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KONG = Grades K-2 90 sec; grades 3-5 180 sec; grades 6-8 180 sec |
KONG = 10 up and downs |
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Rope Jump: Students will jump rope forward using a single rope without any misses for the following amounts of time to qualify for PFA Gold and Kong. Students may use a single or double bounce style while jumping 2 feet to 2 feet. |
Pole Climb: Place a piece of tape 12 inches from the bottom of pole. Students must climb up the pole using a hand-over-hand technique. They must use a hand-under-hand technique for coming down the pole, and must touch the tape mark before attempting to go up again. Feet cannot touch the ground in between climbs. | |
BOYS Mile
Run |
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Age |
Gold |
Kong |
6 |
12:36 |
10:15 |
7 |
11:40 |
9:22 |
8 |
11:05 |
8:48 |
9 |
10:30 |
8:31 |
10 |
9:48 |
7:57 |
11 |
9:20 |
7:32 |
12 |
8:40 |
7:11 |
13 |
8:06 |
8:50 |
14 |
7:44 |
6:26 |
15 |
7:30 |
6:20 |
GIRLS
Mile Run |
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6 |
13.12 |
11:20 |
7 |
12:56 |
10:36 |
8 |
12:30 |
10:02 |
9 |
11:52 |
9:30 |
10 |
11:22 |
9:19 |
11 |
11:17 |
9:02 |
12 |
11:05 |
8:23 |
13 |
10:23 |
8:13 |
14 |
10:06 |
7:59 |
15 |
9:58 |
8:08 |
KONG-Elite: View our record holders on the Project Fit America website |
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