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Fitness Categories |
Sports Award Main Page
AEROBIC DANCE
Participate minimum 50 hours
aerobics, aerobic dance, step aerobics, dance
exercise, or similar-activity.
Credit only 1 hour each day/4
hours per week. Recommendation: one hour of
activity includes 5-10 minute warm up, 20-30
minutes aerobic activity within target heart rate
range, 10-15 minutes strengthening exercises and
5-10 minutes cool down.
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ARCHERY
Shoot minimum 3,000 arrows; no
more than 90 arrows credited daily. Minimum
target distance of 15 yards. In field, roving
archery, should include 14 different targets,
each at 15 or more yards.
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BACKPACKING
Backpack minimum 50 hours; no
more than three hours credited daily.
Pack must weigh at least 10% body
weight.
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BADMINTON
Play badminton minimum 50 hours;
no more than two hours credited daily.
Play must include minimum 125
total games; no more than 5 games credited daily.
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BASEBALL
Play and/or practice baseball
skills minimum 50 hours; no more than one hour
credited daily.
At least 15 of 50 hours must be
played in organized league or baseball
competition.
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BASKETBALL
Play and/or practice basketball
skills minimum 50 hours; no more than one hour
credited daily.
At least 15 of 50 hours must be
in an organized league or basketball competition.
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BATON TWIRLING
Practice twirling skills and/or
compete in baton twirling minimum 50 hours; no
more than two hours credited daily. Practice must
include work in minimum two of the recognized
events
a. baton
b. baton
c. baton, strut, dance twirl, group twirling).
Participate minimum three
organized competitions.
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BICYCLING
On bicycle with more than five
gears, bicycle minimum 600 miles; no more than 12
miles-credited daily.
On bicycle with five or fewer
gears, bicycle minimum 400 miles with no more
than eight (8)-miles credited daily. On
stationary bicycle, bicycle minimum 25 hours; no
more than 30 minutes bicycling within target
heart rate range credited daily.
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BOWLING
Bowl minimum 150 games; no more
than six games credited to daily total.
Total of 150 games must be bowled
on fewer than 34 different days.
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CANOE-KAYAK
Paddle minimum 200 miles with no
more than seven miles credited to daily total.
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CHEERLEADING
Cheerlead/practice minimum 50
hours; no more than one hour credited daily.
Minimum 15 of 50 hours must be
accumulated during organized games/ competition.
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CROSS
TRAINING
Simultaneously complete a minimum
one-half requirements of two different award
program-categories.
Activities should develop
cardiorespiratory endurance, muscle strength,
endurance, and flexibility.
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DANCE
Dance minimum 50 hours: Ballroom,
Square, Folk, Round, Pattern, Clogging, Country
Western or dance combination; no more than 1 1/2
hours credited daily.
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DISC SPORTS
Practice flying disc skills
minimum 50 hours; no more than two hours credited
daily.
Practice must include work in
minimum of three recognized events: distance,
accuracy, self-caught flight, double disc court,
golf, freestyle, discathon, ultimate or guts.
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DOUBLE DUTCH
Complete minimum 50 hours Double
Dutch activity (jump between ropes or turn ropes)
with no more than one hour credited daily.
Include minimum one organized
Double Dutch competition (Speed, Compulsory and
Freestyle) as part of 50 hour requirement.
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EQUITATION
Ride horseback or train horses
minimum 50 hours with no more than 1 1/2 hours
credited daily.
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FENCING
Practice fencing skills minimum
50 hours; no more than two hours credited daily.
At least 30 of 50 hours must be
under supervision of instructor or competition.
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FIELD HOCKEY
Play and/or practice field hockey
skills minimum 50 hours; no more than one hour
credited daily.
At least 15 or 50 hours must be
in organized league or tournament play.
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FIGURE
SKATING
Skate minimum 50 hours; no more
than 1 1/2 hours credited daily.
Skating should include at least
one of following:
a. figure-eight (patch)
b. free skating
c. ice dancing
d. precision skating
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FOOTBALL
Play football and/or practice
football skills minimum 50 hours; no more than
one hour credited to daily total.
At least 15 of 50 hours must be
in organized league or competition football.
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GOLF
Play/practice golf minimum 100
hours; no more than three hours credited daily.
No motorized carts may be used.
At least 15 rounds (18 holes)
must be played as part of the 100-hour
requirement.
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GYMNASTICS
Practice gymnastic skills and/or
compete minimum 50 hours; no more than two
hours-credited daily.
Practice must include work in at
least one-half of the recognized events (two or
four for-women and girls; three of six for
men/boys).
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HANDBALL
Play handball minimum 50 hours;
no more than 1 1/2 hours credited daily.
Total must include at least 25
matches (2 of 3 games) of singles and/or doubles.
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HORSESHOE
PITCHING
Pitch horseshoes minimum 50
hours; no more than 2 hours credited daily.
Sanctioned league or tournament
games may be used; 100 sanctioned games required.
If combination practice and
official games are used, credit one half hour per
sanctioned game (more than two hours can be
credited for sanctioned tournament
participation).
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ICE HOCKEY
Play/practice ice hockey skills
minimum 50 hours; no more than one hour credited
daily.
At least 15 of 50 hours must be
in organized ice hockey league or competition.
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ICE SKATING
Skate minimum 50 hours; no more
than 1 1/2 hours credited daily.
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JOGGING
Jog minimum 125 miles with no
more than 2 1/2 miles credited daily.
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JUDO
Practice judo skills minimum 50
hours; no more than one hour credited daily.
At least 30 of 50 hours must be
under supervision of qualified instructor.
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KARATE
Practice karate skills minimum 50
hours; no more than one hour credited daily.
At least 30 or 50 hours must be
under supervision of qualified instructor.
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LACROSSE
Play/practice lacrosse minimum 50
hours; no more than one hour credited daily.
At least 15 of 50 hours must be
in organized league tournament play.
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LAWN BOWLING
Participate in minimum 40 games
in social, intraclub, interclub or division
events, no more than three games credited daily.
These games may be singles (18
points), pairs, triples, or fours.
These games must be played in no
less than 45 days and within maximum 120 days.
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MARATHON
Run minimum 40 miles per week for
at least two months.
Weekly mileage should not be
increased more than 10% over the previous week.
At least every 10 days a longer training run must
be done at a minimum 15-mile distance for two
months once mileage level reaches 40 miles per
week.
At end of four-month cycle, must
complete TAC-sanctioned marathon of 26.2 miles.
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ORIENTEERING
Practice orienteering skills
minimum 50 hours; no more than two hours credited
daily.
Participate in at least 3
organized orienteering events and locate all
checkpoints within allotted time.
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PISTOL
Fire minimum 2,000 rounds; no
more than 100 rounds credited daily.
Minimum target distances are 33
feet for air pistol, 50 feet to 50 yards for .22
rimfire pistol and 25-50 yards for centerfire
pistol.
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RACQUETBALL
Play racquetball minimum 50
hours; no more than 1 1/2 hours credited daily.
Total must include at least 25
matches (two or three games) of singles and/or
doubles.
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RIFLE
Fire a minimum of 2,000 rounds
with no more than 100 rounds credited to the
total per day.
Minimum target distances are 33
feet for air rifle; 50 feet to 100 yards for .22
rimfire rifle; and 100 yards for centerfire
rifle.
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ROLLER
SKATING
Roller skate minimum 50 hours; no
more than 1 1/2 hours credited daily.
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ROPE
SKIPPING
Skip rope minimum 25 hours; no
more than 30 minutes credited daily.
May be done in single or double
dutch ropes.
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ROWING
Boat-Row minimum 50 miles; no
more than 1 1/2 miles credited daily.
Wheery-Row minimum 100 miles; no
more than 3 miles credited daily.
Shell-Row minimum 120 miles; no
more than 3 1/2 miles credited daily.
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RUGBY
Play/practice rugby skills or
conditioning minimum 50 hours; no more than two
hours of rugby or one hour conditioning credited
daily.
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RUNNING
Run minimum 200 miles.
Run continuously at least three
miles during each outing. No more than five miles
may be credited daily (miles counted toward
200-mile total must be spread over at least 40
outings.)
Average time must be nine minutes
or less per mile (i.e., 27 minutes for three
miles, 45 minutes for five miles) Please note
exceptions due to injury or age.
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SAILING
Sail (practice/competition)
minimum 50 hours; no more than 2 1/2 hours
credited daily.
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SCUBA-SKIN
Skin or scuba dive, or train for
diving, minimum 50 hours; no more than three
hours of total-diving time credited daily.
Total time must include at least
15 logged dives on 15 separate dates under Safe
Diving Standards of one of following: National
Association Skin Diving Schools, National
Association Underwater Instructors, National
YMCA, Professional Association Diving
Instructors, Underwater Society of America.
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SKEET-TRAP
Fire at minimum 800 standard trap
or skeet targets or sporting clays with no more
than 50 targets credited daily.
All shooting events must be under
safe, regulated conditions.
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ALPINE
SKIING
Ski, or train for skiing minimum
50 hours; no more than three hours skiing or 30
minutes on-ski training apparatus credited daily.
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NORDIC
SKIING
Ski minimum 150 miles; no more
than 10 miles credited daily.
Comparable mileage accumulated on
workout apparatus may be credited daily.
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SNOWSHOEING
Snowshoe minimum 50 hours; no
more than 4 hours per outing credited daily.
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SOCCER
Play/practice soccer skills
minimum 50 hours with no more than one hour
credited daily.
At least 15 of 50 hours must be
in organized league or soccer competition.
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SOFTBALL
Play/practice softball skills
minimum 50 hours; no more than one hour credited
daily.
At least 15 of 50 hours must be
in organized league or softball competition.
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SPORTS/FITNESS
Participate in minimum 50 hours
exercise activities, or combination of
exercise/sports; no more-than one hour credited
daily.
Exercise activity may consist of
aerobics; aquadynamics; calisthenics; exercise or
conditioning classes; fitness dancing; rope
jumping; apparatus workout, including stationary
bicycles, rowing-machines, treadmills; or
combination of these activities.
Sports activity may include
participation in one or more of sports in which
Presidential Sports Award is offered, or other
sports, such as diving, and water polo.
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SQUASH
Play squash minimum 50 hours; no
more than 1 1/2 hours credited daily.
Total must include at least 25
matches (three or five games) singles and/or
doubles.
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SWIMMING
Swim minimum 25 miles (44,000
yards); no more than 3/4 of mile (1,320 yards)
daily.
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T'AI CHI
Participate minimum 50 hours of
T'ai Chi Chuan following standards set by
American T'ai Chi Association.
Credit no more than one hour per
day, five hours per week to total.
Recommendation: one hour of
activity including 10-15 minutes (flexibility,
strengthening) warm-up, 20-30 minutes T'ai Chi
within target heart-rate range, 15-minute cool
down.
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TABLE TENNIS
Play table tennis minimum 50
hours; no more than 1 1/2 hours credited daily.
At least 10 of 50 hours must be
in league, tournament, club, ladder, or
round-robin play.
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TAEKWONDO
Practice taekwondo skills minimum
50 hours; no more than 1 hour credited daily.
At least 30 of 50 hours must be
under supervision of qualified instructor.
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TENNIS
Play tennis minimum 50 hours; no
more than 1 1/2 hours credited daily.
Total must include at least 25
sets of singles and/or doubles (tie-break rules
may apply).
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TRACK AND FIELD
Compete in/practice track and
field events minimum 50 hours; no more than one
hour credited daily.
At least 10 of 50 hours must be
accumulated during organized meets.
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TRIATHLON
Run minimum 10 miles per week for
at least two months. Participants must run
minimum three days per week.
Bike minimum 35 miles per week
for at least two months. Individuals must bike
minimum of two days per week.
Swim minimum one mile per week
for at least two months. Individuals must swim
minimum of two days per week.
Add no more than 10% to distances
for each sport each week. Individual should
complete 3 times distance in their training
mileage per week as the spring distance event in
which they intend to compete up to one week prior
to the event. One week prior to the event,
training would be reduced to the distance of
event athlete intends to compete (called
tapering).
Minimum of one, maximum of two,
sports should be practiced at least four days per
week. One to two days of rest each week is
recommended for recovery time.
At least one workout per week
should include swim/bike or bike/run workout that
includes performing sports back-to-back, but
would include practicing transition of going from
one sport to another (called a
"brick").
At end of the fout month period,
compete in Triathlon Federation USA sanctioned
sprint distance event (approximately a 1/2-mile
swim, 12-mile bike, and 3.1-mile run).
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VOLKSSPORTS
Train for /participate in,
minimum 50 hours in organized volkssports or
volksmarch events; no more than two hours
credited daily.
Exercise activity may consist of
running, walking, cycling, climbing, hiking,
skiing or any combination of similar activities
that promote healthful physical activity.
For longer duration events,
additional hours may be credited toward other
awards.
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VOLLEYBALL
Play/practice volleyball skills,
or condition for volleyball minimum of 50 hours;
no more than two hours of volleyball or one hour
conditioning credited daily.
Conditioning may include
participation in any eligible activity of this
program, or in any of the exercise activities
listed under Sports/Fitness category.
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ENDURANCE
WALKING
Walk minimum 225 miles, combining
training walks and endurance walks.
Training walks must be minimum
onehour duration. At least three must be
completed each week, and the mileage should be
credited to the 225-mile total.
Walks must be continuous for at
least five miles. At least five of outings must
be 10 miles long and one must be 15 miles long
during the time the 225 miles is being completed.
No more than one 10-mile or one 15-mile walk can
be credited to the total each week.
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FITNESS WALKING
Walk minimum 125 miles; no more
than 2 1/2 miles credited daily.
Each walk must be continuous,
without pauses for rest and the pace must be at
least four mph (15 minutes per mile).
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RACEWALKING
Race walk minimum 200 miles.
Race walk continuously at least
three miles each outing. Credit no more than five
miles daily toward total. Miles total must be
spread over at least 40 outings.
Must average 12 minutes or less
per mile.
Follow basic race walking rules:
one foot on ground at all times; supporting leg
straight as it comes under body.
At least two outings must be
judged events.
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WATER
EXERCISE
Participate in minimum 50 hours
of water exercise.
Credit no more than one hour per
day and four hours per week to total.
Recommendation: one hour activity
including 5-10 minute warm-up, 20-30 minutes
activity within target heart-rate range, 10-15
minutes strengthening exercise and a 5-10 minute
cool down.
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WATER SKIING
Water ski minimum 50 hours; no
more than three hours skiing activity credited
daily.
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WEIGHT
TRAINING
Train with weights minimum 50
hours; no more than one hour credited daily.
Workout must include at least
eight separate weight/strength training
exercises. Workouts should be balanced so that
each body part is exercised during each cycle
(daily, weekly, etc.) Each exercise to be
performed in multiple sets, 6 to 15 times.
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WRESTLING
Wrestle or practice wrestling
skills minimum 50 hours; no more than one hour
credited daily.
At least 15 of 50 hours must be
in an organized league or wrestling competition.
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