PRE-TEST RECOMMENDATIONS

These tests could be performed before training for the TeleOlympics98. The training program and log book of activity could be done between the test and the TeleOlympics98, time permitting. The following two tests are recommended only, so feel free to add or substitute other tests as you wish and as they fit into your regular curriculum. After the students have participated in the TeleOlympics98, they may want to repeat the test in order to measure how much help they received from training and participating.

Vertical Jump and Reach

Measure how high you can reach with your arm fully extended above your head while your heels are on the ground. Then jump and see how far you can reach. Measure the distance between the two and record this as how high you jumped. Be sure to indicate whether you are measuring in inches or millimeters.

Cooper's 12-minute Walk-Run test

Walk, jog, or run as far as you can in 12 minutes and record the distance. Be sure to indicate whether you are measuring in miles or kilometers.

LONG-TERM PROGRESSIVE TRAINING PROGRAM

Choose one or more of the following activities:

1. Running. Walk or run for a designated time period. Record the distance covered during this time period. Increase the time period spent walking or running over the course of your training program.
2. Jumping rope. Jump rope continuously for a designated time period. Increase the time period spent jumping over the course of your training program.
3. Vertical jumping. Jump as high as you can. These vertical jumps should be maximal efforts. The distance need not be recorded, only the number of jumps made. Increase the number of jumps over the course of your training program.
4. Ball throw. Two students throw a tennis ball, softball or hardball back and forth continuously for a given time period. The students should begin close enough to allow the arm muscles to warm-up. After a few minutes the distance between the students can increase. Increase the distance between the students over the course of the training program. This will allow the muscles and the coordination to develop.

The above activities could be done on a rotational basis from one day to the next. Given limited equipment in most classrooms, students could move from one activity or station to the next within a given day or from one day to the next. For example, on Week 1 below, there could be three groups of students doing three separate activities continuously for 12 minutes. Rotation to all three activities is conceivable. Later, as the time progresses to 24 minutes of continuous activity, students might select a different group each day in which to practice.

The following recommended time periods are based on a five-week training program. Obviously, the youngest and the oldest students might wish to modify these time frames. Given the short time frame this year, we do not recommend trying to compress a long-term training program into a few days or weeks. It is important that the students are fully rested and ready for maximal participation during the Games. However, these recommendations may give some ideas for a long-term training program that could be useful in the future. The key to a long-term program is to progressively increase the frequency or time spent on the exercise over the course of the program.

Week #    Activity            Time/Reps
------   --------------       -----------------------------------
  1      walk/jog/jumprope    12 minutes continuously
  1      vertical jumps       12 jumps
  2      walk/jog/jumprope    15 minutes continuously
  2      vertical jumps       15 jumps
  3      walk/jog/jumprope    18 minutes continuously
  3      vertical jumps       18 jumps
  4      walk/jog/jumprope    21 minutes continuously
  4      vertical jumps       21 jumps
  5      walk/jog/jumprope    24 minutes continuously
  5      vertical jumps       24 jumps

LOG BOOKS

Students can keep records of their program in log books. The following is a guide for students to use when recording their training sessions.

DATE         ACTIVITY            TIME, DISTANCE, AND/OR REPETITIONS
----         --------            ----------------------------------

5/2          Vertical jumps        15 times
5/2          Jump rope             12 minutes
5/3          Run                    1 mile