Standards for National Gold and Kong Level Activities

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Horizontal Ladder Parallel Bar Station Sit ups
Horizontal Ladder Parallel Bar Station Sit Up Station
GOLD = 3 reps down and up (Rep = Start at high end and and go to low end, go back up.  No skipping or touching foot bars.) GOLD = Down forward and backward once with no rests (feet cannot ever touch ground) GOLD = 60 at a consistent, steady pace
KONG = 4 reps down and up (Rep = Start at high end and and go to low end, go back up.  No skipping or touching foot bars.) KONG = Down forward and backward twice with no rests (feet cannot ever touch ground)
 KONG = 70 at a consistent, steady pace
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Step Up Station-
Low Step Position		 Step Up Station-
High Step Position		 Vault Bar Station
Step-Up statino Step Up Station Vault Bar
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
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Pull Up Station Modified Pull Up Station Pacer Challenge -43 feet cadenced shuttle run
Pull Up Station Modified Pull-up Station Pacer wall chart
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
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Pacer Challenge - 48-60 feet cadenced shuttle run Flex Arm Hang Sit and Reach
PFA Photo Coming PFA Photo Coming
GOLD = Shuttle run to level 9 GOLD = 1:00 minutes GOLD = Girls K-5: 34 cm; Grades 6-8: 38 cm
Boys K-5: 31 cm; Grades 6-8: 35cm
KONG = Shuttle run to level 10 KONG = 1:30 minutes KONG = Girls K-5:38 cm; Grades 6-8: 42 cm
Boys K-5: 35 cm; Grades 6-8: 39 cm
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3-lb Weighted
Sports Hoop		 1/4 Mile Run (K-1 only) 1/2 Mile Run (Grades 2-3 only)
Weighted Hoop 3 Girls with ribbons Sit and Reach
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
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Pole Climb* Rope Jump**  
Pole Climb Jump Rope  
GOLD = 4 up and downs GOLD = Grades K-2 45 sec; grades 3-5 90 sec; grades 6-8 90 sec  
KONG = 10 up and downs KONG = Grades K-2 90 sec; grades 3-5 180 sec; grades 6-8 180 sec  
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BOYS
Mile Run		 GIRLS
Mile Run		  
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
Age
Gold
Kong
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
 
 
 
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*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.

**JUMP ROPE: Students will jump rope forward using a single rope without any misses for the stated GOLD/KONG 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.