SC 935 Fitness and Exercise
SC 20021 Fitness and Exercise Annex
Table of Contents
EQUAL OPPORTUNITY BENEFITS FOR ALL CADETS 2
MIND OVER IMMOBILITY 2
THE FITNESS FORMULA 2
ALL-SEASON EXERCISE 3
DIET AND ACTION - THE FITNESS COMBO 3
SC-20021 PHYSICAL TRAINING PROGRAM 4
WARM UP EXERCISES 4
EXERCISE DESCRIPTIONS 5
AFJROTC PHYSICAL FITNESS RIBBON CRITERIA 7
SCORING PROCEDURES 7
EXERCISE PROCEDURES 7
SPORTS RULES 9
AFJROTC PHYSICAL HEALTH SCREENING QUESTIONNAIRE 15
| |SC 20021 Fitness Program Annex |[pic] |
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SC 20021 Physical Fitness Guide
EQUAL OPPORTUNITY BENEFITS FOR ALL CADETS
Exercise is not just for Olympic hopefuls or super models. In fact, you’re never too unfit, too young or too old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you’re committed, exercise in combination with a sensible diet can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death. Some of the benefits of increased activity are:
Improved Health
← increased efficiency of heart and lungs
← reduced cholesterol levels
← increased muscle strength
← reduced blood pressure
← reduced risk of major illnesses such as diabetes and heart disease
← weight loss
Improved Appearance
← weight loss
← toned muscles
← improved posture
Increased Stamina
← increased productivity
← increased physical capabilities
← less frequent injuries
← improved immunity to minor illnesses
Improved Sense of Well-Being
← more energy
← less stress
← improved quality of sleep
← improved ability to cope with stress
← increased mental acuity
MIND OVER IMMOBILITY
Getting moving is a challenge because today physical activity is less a part of your daily life. There are fewer jobs that require physical exertion. As a student, you spend a large part of your day sitting in class absorbing knowledge. We’ve become a mechanically mobile society, relying on machines rather than muscle to get around. In addition, we’ve become a nation of observers with more people (including children) spending their leisure time pursuing just that - leisure. Obesity and the problems that come with it (high blood pressure, diabetes, stroke, etc.) are on the rise. Don’t let this catch up with you; take the initiative to get active now.
THE FITNESS FORMULA
If you’re interested in improving your overall conditioning, health experts recommend that you should get at least 30 minutes of moderately intense physical activity on all or most days of the week. Physical Training class every Friday is only part of the formula. You also need some moderate activity everyday. Examples of moderate activity include brisk walking, cycling, swimming or yard work. If you can’t get in 30 minutes all at once, aim for shorter bouts of activity (at least 10 minutes) that add up to a half hour per day. Instead of thinking in terms of a specific exercise program, work toward permanently changing your lifestyle to incorporate more activity. Don’t forget that muscles used in any activity, any time of day, contribute to fitness. Take the stairs whenever you can. Take the long way around the school when you can but don’t be tardy for class.
The key to a lifetime of fitness is consistency. Here are some tips to help you make exercise a habit.
← Choose an activity you enjoy.
← Tailor your program to your own fitness level.
← Set realistic goals.
← Choose an exercise that fits your lifestyle.
← Give your body a chance to adjust to your new routine.
← Don’t get discouraged if you don’t see immediate results.
← Don’t give up if you miss a day; just get back on track the next day.
← Find a partner for a little motivation and socialization.
← Build some rest days into your exercise schedule.
It’s a good idea to choose more than one type of exercise to give your body a thorough workout and to prevent boredom. Also, you might want to choose one indoor exercise and one outdoor activity to allow for changes in your schedule or for inclement weather.
ALL SEASON EXERCISE
When it’s hot or humid:
← Exercise during cooler and/or less humid times of day. Try early morning or evening.
← Drink plenty of fluids, especially water
← Wear light, loose-fitting clothing.
← Stop at the first sign of muscle cramping or dizziness.
When it’s cold:
← Dress in layers.
← Wear gloves or mittens to protect your hands.
← Wear a hat or cap. Up to 40% of body heat is lost through your neck and head.
← Adjust the size of your shoes if you need to wear thicker socks.
← Warm up slowly.
← Drink plenty of fluids. You can get dehydrated in the winter, too.
← Stop if you experience shivering, drowsiness or disorientation. You may need help for hypothermia.
Year-round safety:
← Let someone know where you’re going and when you’ll be back.
← Carry identification with you when exercising outside the home.
← Exercise indoors or try mall walking when it’s stormy. Don’t risk a run-in with lightning or ice.
← Build in warm-up and cool-down periods to decrease risk of injury.
← Avoid strenuous exercise for one to two hours after eating.
← Wear sturdy, well-fitting shoes appropriate for the activity.
← Wear brightly colored clothing when exercising outdoors.
← Add lights and reflector tape to your body or bike if you exercise after dark.
← Wear helmets and safety pads appropriate for the activity.
← Move against traffic if you must run or walk on the road.
← Don’t let headphones distract you from observing traffic and safety concerns.
DIET AND ACTION - THE FITNESS COMBO
You need to burn off 3,500 calories more than you take in to lose just one pound. If you’re overweight, eating your usual amount of calories while increasing activity is good for you, but eating fewer calories and being more active is even better. The following chart gives you an idea of the calories used per hour in common activities. Calories burned vary in proportion to body weight, however, so these figures are averages.
Activity Calories burned per hour
← Bicycling 6 mph 240
← Bicycling 12 mph 410
← Jogging 5.5 mph 740
← Jogging 7 mph 920
← Jumping rope 750
← Running in place 650
← Running 10 mph 1,280
← Skiing (cross-country) 700
← Swimming 25 yds/min 275
← Swimming 50 yds/min 500
← Tennis (singles) 400
← Walking 2 mph 240
← Walking 4 mph 440
Source: American Heart Association and the National Heart, Lung, and Blood Institute.
SC-20021 PHYSICAL TRAINING PROGRAM
The Physical Training (PT) program is an important part of Junior ROTC. We will issue you a free USAF sweat suit and PT trunks/T-shirt for your use in our weekly PT. We plan on every Friday as a PT day. This means you can expect a PT day once every week. In the 4th quarter of the school year, we may start PT twice a week on Thursdays and Fridays to prepare for summer leadership school. All PT participation is graded and all cadets are required to participate at their level of physical fitness. All cadets are required to complete the medical screening form at the beginning of the year. Failure to complete this form may result in your removal from the JROTC program. Fit bodies and sounds minds lead to success in high school and beyond. The SC-20021 program is built on a stepping-stone approach to success. Each cadet must remember that you cannot succeed in this program by just participating in PT one day each week. Physical training should be done on a daily or every other day basis. It should become part of your daily routine and your self-discipline must keep it there.
The SC-20021 program will consist of a target number of exercises that cadets will warm up with at the beginning of each period. A one-mile run with a target time will typically follow the warm-up exercises. After the run, we will usually compete in competitive sports, challenges, games, and team building. Cadets may earn a PT ribbon for meeting the minimum requirements of 30 situps in 2 minutes, 30 push-ups in 2 minute, and 1 Mile run in under 9:00 for males and 11:00 for females.
WARM UP EXERCISES
Warm-up exercises are led by the flight Physical Training NCO with assistance from the flight sergeant and flight commander. The flight dresses in appropriate PT uniform of the day and marched to the drill pad or tennis courts for warm up exercises.
The flight PT NCO will ensure that the element leaders guide their elements into PT formation. The PT NCO will have the flight extend ranks in both directions and uncover. The following exercises and repetitions will be conducted.
Warm-up Exercises and Typical Repetitions
|Exercise |Repetitions |
|1. Trunk Rotations |15 |
|2. Side straddle hop |20 |
|3. Planks |Hold for time |
|4. Lunges |5 |
|5. V-Sit Reach |Max distance |
|6. Bend and reach |15 |
|7. Sit ups |30 |
|8. Pushups |30 |
EXERCISES DESCRIPTIONS
Trunk Rotations (Male and Female)
Cadets begin with the arms stretched out 90º to the side. Beginning to the left first, the cadets turns the trunk of the body 90º until he is facing sideways with the feet remaining stationary. The cadet immediately begins a turn to the right until facing front again (to the count of two). The body continues to the right until he is facing toward the other side (to the count of three) with the feet still remaining stationary. The trunk immediately begins a turn to the left until the cadet faces front (to the count of four).
Side-straddle hop. (Jumping jacks) (Male and Female)
The cadet begins in the standing position with the arms hanging down by the side and the feet together. On the count of one, the cadet hops into the air while simultaneously bringing the arms out and over the head and the feet spread 15-18 inches. On the count of two, move back to the starting position. Two repetitions equals one straddle hop.
Planks (required E2C assessment)
Position yourself on the floor by resting on your toes and elbows. Keep your back straight. You should look like you're in a push-up position, but you are leaning on your elbows instead of your hands. You can clasp your hands together in front of you, or keep them apart. Hold this position as long as you can. No movement, just hold that plank position ... keep holding.
Note:
A score over the max standard for age and gender will be scored as 100%.
Lunges (required E2C assessment)
|[pic] |Start by standing in a normal upright position with your hands on your hips. While keeping |
| |your hands on your hip, step out far enough with your left leg so that your right knee has to|
| |drop within an inch of the floor. |
| |Now step back to the upright position and then step out with your right leg until your left |
| |knee is an inch off the floor. Going from left to right one time equals one three count |
| |lunge. |
| |However, for testing one may count each lunge individually, so the process described above |
| |would equal two lunges. |
Bend and Reach
The cadet begins with hands the hips. Bend over and touch the toes or ground in front of the toes. If you can’t reach the toes, bend and stretch as far as possible without bouncing. Return to the standing position and then reach for the sky. Return the hands to the hips.
V-sit Reach (required E2C assessment)
Place your feet eight to 12 inches apart on a line marked on the floor. This is the baseline, which will be crossed by 2 rulers that will be used to measure your flexibility. With palms facing down, place them on the measuring line. Keep your toes facing upward. As you reach forward, exhale, and reach as far as you can while staying in good position. Try this three times for practice and the fourth will be recorded. If you do not cross the base line it will be a negative number reached, and if you cross the baseline it will be positive numbers reached.
Note:
A score over the max standard for age and gender will be scored as 100%
Sit-ups (Male &Female) (required E2C assessment)
The proper sit-up is done with the hands locked behind the head or crossed over the chest. Start in the sitting position on the ground with the knees slightly bent. Have a partner hold the feet and count each sit-up. Start in the sitting position bend back at the waist until the shoulder blade touches the ground and immediately begin to sit back up. Partners will count only a full sit up as one and inform the cadet what corrections must be made to have sit-ups count.
Push-ups: (Male & Female) (required E2C assessment)
|The cadet begins in the leaning rest position. The body is straight from the shoulders to heels. The|[pic] |
|feet and hands are no more than shoulder width apart. Lower the body until the sternum touches | |
|partner’s fist. The head may be in any position. The arms must reach at least 90º at the elbows. | |
|The cadet then pushes the body back up until the arms are fully extending, always keeping the back and| |
|knees straight. | |
One Mile Run (required E2C assessment)
All cadets start the run at the same time. Run in two or three person teams to motivate each other. If you must walk, do so for only short rest periods but walk as fast as you can. Return to the jog or run as soon as possible.
AFJROTC PHYSICAL FITNESS RIBBON CRITERIA
The Physical Fitness Ribbon is awarded by the SASI for achieving a minimum score on the Cadet Physical Fitness Test (PFT). The test consists of three fitness activities: (1) sit-ups, (2) push-ups, and (3) one mile run. The ribbon can be earned on any designated PT day during the year. The test is conducted on the running track. Staff cadets will conduct the test. There should be no more than three minutes between each of the first three events. Failure to participate in any one event is disqualifying for award of the ribbon. Cadets may earn a PT ribbon for meeting the minimum requirements of 30 sit-ups in 2 minutes, 30 push-ups in 2 minutes, and 1 Mile run in under 9:00 for males and 11:00 for females.
SCORING PROCEDURES
Warm up exercises must be conducted prior to the PFT. Incorrectly executed exercise repetitions do not count; however, incorrectly executed repetitions do not terminate an event. Partners must be of the same gender. Basic guidelines for each exercise follow.
Sit-ups (Male and Female).
Acceptable. Hands are crossed across the chest and must remain there throughout the exercise. The up position is reached when the plane of the spine is 90 degrees perpendicular to the ground. The knees are bent and no further than a shoulder-width apart. Shoulder blades must touch the ground when down. Remember, sit-ups are done with the stomach not the neck. Be careful not to put strain on the neck.
Unacceptable. Hands not crossed across the chest; bouncing rear-end off ground to gain momentum; resting in down position (momentary shift of position is OK); both shoulder blades not touching the ground when down.
Exercise Completion. After 1 minute time limit; after resting in excess of 5 seconds in the up position; failure to complete attempted sit-up.
Partners. Hold partner’s feet; count correctly executed acceptable sit-ups aloud; notify participant of any repetitions improperly executed; count seconds aloud during any period of rest during exercise. Partners must be of same gender.
Push-ups (Male and female).
Acceptable. Start push-ups from the down position. Body is straight from shoulders to heels; feet and hands no more than shoulder-width apart. Lift body until arms are fully extended. Lower body until sternum touches partner’s closed fist (palm down) on ground.
Unacceptable. Excessive arching of body (positive or negative arch); not going all the way down or fully extending up; or any part of the body other than hands and toes touching the ground.
Exercise Completion. After 1 minute time limit, when resting in the up position in excess of 5 seconds; failure to complete an attempted push-up.
Partners. Lay flat on ground and place closed fist (palm down) directly under sternum; count correctly executed push-ups aloud; notify participant of any repetition improperly executed; count seconds aloud during any rest periods during exercise. Partners must be of same gender.
One-Mile Run. Males and females run together. Timer gives commands “Ready, Go” and starts watch. Timer gives fifteen-second interval calls until first runner approaches and then gives exact time calls. Time is for completion of measured mile course. Runner is responsible for giving correct time to scorer.
Cadet Score Card
|Name (last, first) |Cadet ID |AS Level (I, II, III, IV) |Flight |
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|Date |Pushups |Sit-ups |1-mile |
| | | |Time |
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SPORTS RULES
Athletic competition reinforces the all aspects of Junior ROTC and builds espirt de corps within each flight. These games have been revised not to give any one person or team any advantage over the other. These games are specialty designed to promote the ultimate in teamwork and strategy to achieve overall points toward the Honor Flight Competition. Games will include but not limited to: JROTC Kickball, Ultimate Frisbee, Throw ball (Ultimate Frisbee with a ball), Dodge Ball, Tug of War, and HABWAB. Flight commanders are responsible to ensure that their flight knows and understands all sports rules. Any unnecessary arguing over rules between flights will disqualify either one or both flights from receiving points for that competition.
General Rules
1. Overall safety of all cadets is of utmost importance. Cadets not obeying the rules, arguing with the referees, or behaving in a reckless or unsafe manner will immediately referred to an instructor. Serious violations will disqualify cadet from participating in remaining sports activities.
2. Cadets should avoid wearing any kind of jewelry during sports competition.
3. Cadets must wear proper footwear at all times on the sports fields to include white sports socks.
FLIGHT SPORTS RULES
1. KICKBALL
The basic rules of baseball and softball apply. Each team will consist of all team members up to 10 players (short fielder is the extra position).
a. Do not make a pitch at the beginning of an inning until cleared by the Referee.
b. There are no foul balls in JROTC kickball. The kicker is out if the kick lands over the foul line or rolls out prior to passing either first or third base. Three bad pitches (judged by the referees) will result in the kicker being awarded a base hit and going to 1st base.
c. After a kicker kicks the ball, a fielder may either catch the ball in the air for an Out, catch the ball after it has touched the ground and throw it to the base before the kicker can get to the base, or throw the ball at the kicker and hit the kicker BELOW the shoulders for an out. The kicker (runner) is out anytime the ball hits them below the waist and the runner is not touching a base.
d. The runner will be awarded a home run anytime a referee judges that a thrown ball hit the runner without due regard to not hitting the runner below the shoulders.
e. An inning is three outs per team. Each team will be given the same number of "at Bats". If the team that batted first is at bat and scoring runs when time runs out, the score will revert to the prior completed inning. In the event of a tie, the teams will split the points available for that event.
2. TUG OF WAR
This will be a standard tug-of-war with 10 cadets from one team pulling against 10-cadets from the opposing flight. There will be 3 different tug-of-wars per event with the best two out of three pulls winning the event. A ribbon is placed at the midpoint of the rope. The referee holds the midpoint of the rope between two cones placed 20 feet apart. At the referee’s whistle, the team pulling the ribbon pass their cone wins the tug. Each team will not begin the tug until signaled by the referee. Teams trying to gain an unfair advantage will be disqualified. At no time will the rope be tied or looped around any body part of an individual. Cadets may only hold on to the rope with their hands.
3. THROW BALL AND (ULTIMATE FRISBEE)
Throw ball / Ultimate Frisbee is a non-contact sport with each team consisting of nine players. The object is to move the Ball / Frisbee down the field by passing it among team members (not letting it touch the ground) and scoring goals by catching the Ball / Frisbee in the end zone. One point is earned each time the Ball / Frisbee is caught in the correct end zone by a team. The field is 200 ft x 75 ft with additional 20-ft end zones. Cones or ropes will mark the field and end zones.
Procedures:
a. Games will last 32 minutes--4 quarters of 8 minutes each. There will be a 2-minute break between each quarter and at half time. The clock starts when the first "throw off" occurs and stops at the end of each quarter or for injuries--team captains may only call injury timeouts. No other time outs are allowed.
b. Substitutions can only be made when the clock is stopped or immediately after a team scores a goal (prior to next "throw off").
c. Jerseys, caps, or different color "T" shirts will be worn by one team to help differentiate a team member from an opponent.
d. To start the game, the referee flips a coin, and one team captain calls heads or tails. The winner of the flip gets to choose between receiving the "throw off" or which goal to defend (these choices will be reversed at the beginning of the second half). At the beginning of new quarters or after an injury time-out, play resumes at the spot where the time was stopped and the Ball / Frisbee is given to the team that had possession when the time was stopped.
e. To begin the game, each team stands with at least one foot on its goal line. The "throw off" team's server will state the score, "3 serving 1, ready to serve Sir/Ma'am". The receiving team captain will reply, "Ready to receive Sir/Ma'am". Then the referee will signal for the "throw off". Both teams must remain in place until the server releases the Ball / Frisbee. Once the Ball / Frisbee is released, all players may move in any direction; however, no player on the serving team may touch the Ball / Frisbee until it is touched-by the receiving team.
f. If on the "throw off”, the receiving team catches the Ball / Frisbee, play begins from that spot. If the receiving team touches the Ball / Frisbee and the Ball / Frisbee then hits the ground, the throwing team takes possession where it was touched. If the receiving team lets the Ball / Frisbee fall untouched to the ground, it retains possession and begins play from the spot where the Ball / Frisbee touched the ground. If the Ball / Frisbee goes out-of-bounds before being touched, play begins at the point it went out of bounds. If it was touched and then goes out-of-bounds, the throwing team will start play where it went out. Anytime the Ball / Frisbee goes out-of-bounds, possession of the Ball / Frisbee will change. If a team gains possession of the Ball / Frisbee in its end zone, play will begin two paces out from the goal line.
g. The Ball / Frisbee must be thrown; any other method of transfer will result in a possession change. A rolling or sliding Ball / Frisbee will be put in play where it first touched the ground. The thrower must establish a pivot foot and may rotate 360 degrees but cannot lift the pivot foot. A thrower may not catch his/her own throw unless another player touches it first, unless he/she is the on1y person left on that team (he/she must still throw the Ball / Frisbee at least 5 feet). Opponents must stay at least three (3) feet from the thrower and cannot make contact with the thrower or Ball / Frisbee.
h. After catching a pass, the new thrower is allowed to take three (3) steps before stopping and establishing a pivot foot. If the new thrower takes more than three steps or moves his/her pivot foot, possession changes. If an offensive and defensive player catches the Ball / Frisbee simultaneously, the offensive team retains possession. The thrower may tag (softly, so as not to hurt the opponent) a defensive player who violates the three-foot rule, if he/she can do so without moving his/her pivot foot. To be considered a good pass, the Ball / Frisbee must travel a minimum of five (5) feet between team members and not touch the ground.
i. Fouls occur when:
▪ Opposing team or same team players make contact;
▪ Safety is jeopardized by reckless behavior
▪ The three-foot rule is violated
▪ A player. Other than the team captain talks to the referee; or
▪ A player hits an opponent with the Ball / Frisbee too hard when trying to tag the opponent
▪ A player jumps-NO JUMPING ALLOWED BY ANYONE!
j. When a foul occurs, possession of the Ball / Frisbee changes at the point of the infraction. The guilty player is sent to the penalty box and must do 10 push-ups or 15 sit-ups (his/her choice).
k. PENALTY BOX: When a foul occurs, the guilty player/players are sent to the penalty box to do their physical exercise and await the next score or end of a quarter before they can be released. Once a score occurs or quarter ends, the team captain can clear his/her players from the penalty box.
l. TURNOVERS. Turnovers occur when:
▪ A thrower takes more than three (3) steps;
▪ A player holds the Ball / Frisbee for more than 10 seconds; or
▪ A pass is incomplete, intercepted, knocked down, or thrown out-of-bounds.
▪ Unless intercepted, the opposing team assumes possession of the Ball / Frisbee from the spot where the pass was attempted. If an interception occurs, play begins from that spot without a whistle (immediately).
▪ A thrower passes/throws the Ball / Frisbee less than five feet
m. SCORING: A point is scored when a player catches the Ball / Frisbee in his/her opponent's end zone. The Ball / Frisbee must be caught in the end zone. A player cannot score by stepping into the end zone with the Ball / Frisbee. If a player's momentum carries him/her into the end zone, play will continue and another throw must be made to score a point. All decisions by the referees will be final.
4. AFJROTC DODGEBALL
a. Dodge ball is played on a 80ft by 40ft court divided into two smaller 50 ft squares (figure 4). All but three members of a flight occupy one of the 50 ft squares and send three of its members to the sides of the other 40 ft square to be throwers. The ball used is a standard kickball. A coin toss is used to determine which team gets the ball first. There is a region extending 15 ft from either side of the center line designated as a "no-throw zone" which only applies to throwers on the outside of the squares. Throwers can go into the no-throw zone to recover the ball, but then must move back to the 35 remaining ft on that side before throwing. Three members of each flight are selected to stand on the outside of each of the three sides to start the game. The throwers may move anywhere outside the court to retrieve the ball, but may not cross over the centerline.
b. Flight members inside the square must do one of the following when the ball is thrown at them
1) Get out of the way and dodge the ball
2) Catch the ball and throw it at an opponent in the adjoining square
3) Catch the ball and throw it to your own throwers who are outside the adjoining square, so they can throw the ball at the opposing flight
4) Get hit by the ball and move to the outside of the adjoining square as a thrower
5) Try to catch the ball and miss it (the ball must remain in your hands)-counts just like being hit by the ball-become an outside thrower
c. Flight members that are hit (eliminated) will become throwers around the outside of the adjoining square, ultimately building a wall around the opposing team. All rules that apply to the original throwers apply to new throwers as they are hit (i.e. can't throw from the "no-throw zone", can't cross the centerline, etc.
d. If a player tries to catch a ball, and the ball hits the ground, he/she is out. If a ball hits a member and bounces off and is caught by another member, the hit person is out, but the person catching the ball is safe and proceeds to play.
e. If a ball is thrown into a square and before it touches anyone it bounces, it can be caught after bouncing any number of times. Once a member tries to catch the ball (touches it), the ball can't touch the ground again, or if it does, the member who touched it is out.
f. Once a ball hits someone and hits the ground, it cannot be touched by anyone in that square or those individuals will be out. The referee will retrieve the ball if it doesn't roll back to a thrower.
g. A person can only be hit by the ball below the shoulders. NO HEAD SHOTS ! ! ! If a person is hit above the shoulders, the hit will not count.
h. If a person is hit by a thrower who was inside the "no-throw zone", the hit will not count.
i. No one may cross the centerline at anytime-doing so will result in being called out
j. Members inside the square may pass to their throwers outside the adjoining square, and throwers outside the adjoining square may throw the ball to their teammates still inside the square. If the teammate inside the square drops a pass from his own thrower, he/she is still out.
k. The "no-throw zone" only applies when outside the square. If you are still inside the square and you catch the ball, you can move right up to the centerline and throw at an opponent in the adjoining square. Remember-if you are inside the square there is no such thing as a "no-throw zone".
l. When 10 people total have been eliminated, a second ball will be thrown in to increase the game's difficulty .The ball will be given to .the throwers with the most opponents left.
m. When all of one flight has been hit (eliminated), the other team wins. If the game lasts longer than the scheduled time, the team with the most players remaining on the court wins. More than one game can be played in the allotted time, so the overall winning flight will be the one who wins the most games or have the most people left on the court at the end of the time. If there is a perfect tie at the end of the scheduled time, the two teams will split the points available for dodge ball.
5. HABWAB
HABWAB is baseball played backwards with a few rule changes. We use a standard baseball field, a bat and a 6” hollow rubber ball.
General rules and procedures.
a. There is no limit to how many players you can have on the field as long as the teams are even numbered or it is agreed by the team captains that odd numbers are acceptable. All team members must play, the more players, the better.
b. Each side gets four outs while at bat before they must take the field.
c. All pitches to the batter must be underhand. The pitcher must make efforts to throw the ball over the plate each time to his teammate catcher.
d. If the batter is hit by a wild pitch, the runner advances around the bases to home along with any players currently on the bases. The hit batter then becomes the next runner. NOTE: The pitch must be judged wild by the referee. Batters standing on the plate or jumping in front of the ball attempting to be deliberately hit will be called out.
e. If the batter passes up three good pitches, he is out.
f. If the pitcher throws three bad pitches, the batter then becomes a runner.
Batting
g. Each batter gets two strikes while at bat.
h. Any ball hit is a fair ball unless it goes behind the batter’s line in which case it would become a strike. The hit is fair if the ball is hit and lands in front of the batter but spins backwards behind the batter’s line. There are no foul balls in HABWAB.
i. All batters bat in a predetermined order with no changes unless someone must drop out because of dehydration, lightning strike or death. Once the batter hits the ball, he must tag the runner in the runner’s circle for the runner to run to first base. The batter now becomes the next runner. The first batter of the game must get a hit to become a runner. Runners at the beginning of each inning are the last batter who was at the plate when the fourth out is called or the last runner if the batter struck or flied out.
Runners
j. Runners must not leave the runners circle until the ball is hit and the batter tags the runner. Runners leaving the circle before the ball is hit or being tagged by the batter are automatically out upon touching first base or being tagged.
k. Runners run to the first base to the pitchers right (third base in regulation baseball). The runner cannot advance to second base until being tagged by the next runner behind them. After the tag to run on first base, they can run the bases without having to be tagged by the next runner.
l. Second and third base runners can run any time the ball is hit and in play.
m. Runners may advance to the next base as long as the ball is in play. The ball remains in play until the pitcher recovers the ball for the next pitch.
n. If a runner does not reach the next base before the pitcher regains control of the ball, he must go back to the previous base. He may move back safely without fear of being tagged out.
o. There can be up to two runners on a base at any time. The order that they run or if they pass each other is not important.
p. One runner can tag up to two runners on a base. (Example. Two runners are on first base. The next runner runs to first and tags both runners on first. Both runners can run to the next base. The order that they run does not matter.
Outs
q. The batter is out if the ball is tipped and the catcher catches it.
r. The batter is out if the ball is hit but spins backwards and hits the batter.
s. The batter is out if the hit ball is caught before contact with the ground. If the batter is out on a caught fly, he goes to the bench and the runner remains in the runner’s circle.
t. The batter is out if he attempts to be hit by the pitch or jumps in front of a pitch and is indeed hit.
u. Runners are out anytime the ball touches them when they are not on a base. Base runners may be tagged out when not on a base. Players can throw the ball and hit the runners below the shoulder with the ball and the runner is out. If the runner is hit in the head with the ball, this is an automatic run and the runner trots or is carried to home plate along with all runners between him and home plate. Runners are not out if the base is tagged. The ball must touch the runner in all cases.
v. If more than two runners are trapped on a base and an opposing team member tags all with the ball, then all on that base are out.
w. Runners running outside the base line to escape being tagged are automatically out.
x. Runners leaving the base before a fly ball is caught for an out must return to the base to tag up prior to running to the next base.
y. Runners passing first base without being tagged by the next runner are automatically out when they touch second base.
Scores
z. Each runner crossing the plate scores one run.
SC-20021 WEBSITE
All students and parents may obtain the latest and greatest information on our comprehensive web site at . Click on the left side of the page for “school staff,” then the appropriate hypertext link for “Davis, Lt Col Walt”. Our entire PT schedule for the year will be on the site and all applicable homework/class assignments. Informative downloads such as a copy of this annex and guidebook are also available. .
EXTREME EXCELLENCE CHALLENGE—WELLNESS PROGRAM
CADET PARTICIPATION CONSENT FORM WITH
HEALTH SCREENING QUESTIONNAIRE
To _________________________________________ and Parent/Guardian:
AFJROTC Extreme Excellence Challenge (E2C)-Wellness Program is designed to work with your child to help them improve their physical fitness. All physical activity sessions will be supervised and monitored by at least one of our instructors. These sessions include walking, running; and calisthenics exercises. The AFJROTC instructors have been trained in administering CPR if needed.
_______________________________________ has permission to participate in the E2C-Wellness Program. YES - NO
By granting permission, we understand there are risks associated with any physical activity. It is our responsibility to inform the JROTC instructors of anything that should keep my child from participating in the AFJROTC E2C-Wellness Program
As a Cadet in JROTC, I know that it is my responsibility to monitor my individual physical performance during any activity and to inform the AFJROTC instructor of any problem.
In the event of a medical problem, we understand that any medical care that may be required is our personal financial responsibility.
It is mandatory to complete this screening form prior to participating in the E2C—Wellness Program. Return this completed questionnaire to your SASI or ASI, and advise them if you responded “yes” to any of the questions below.
1. Has there been any significant change to your health in the past 6 months? YES - NO
2. Are you currently on a medical profile exempting you from PT activities? YES - NO
3. Has a physician ever indicated you have heart disease, heart or breathing troubles? YES - NO
a. Do you often suffer from pains in your chest, especially with physical activity? YES - NO
b. Do you often feel faint or have dizzy spells during or after physical activity? YES -NO
c. Do you frequently have shortness of breath related to asthma or any other condition YES - NO
that exercise could aggravate?
4. Have you experienced a significant weight change in the past 6 months? YES - NO
a. If “Yes”, indicate the estimated amount gained or lost: ___ lbs.
5. Have you ever been diagnosed or displayed symptoms of heat stress? YES – NO
6. Females only: Are you pregnant or do you think you may be pregnant? YES – NO
**Note: check school policy before asking this question
7. Do you take any dietary, herbal or nutritional supplements, which contain any of the
following substances: Ephedra/Ephedrine, Guarana, Phenylephrine, Pseudoephedrine? YES - NO
a. If “Yes,” please list:___________________________________________________________
8. Do you have any other medical issues that may cause a safety concern during YES - NO
physical exercise?
a. If “Yes,” please list:____________________________________________________________
_______________________________ ______________________________ _______________
(Printed Name of Cadet) (Signature of Cadet) (Date)
_______________________________ ______________________________ _______________
(Printed Name of Parent/Guardian) (Signature of Parent/Guardian) (Date)
The Privacy Act of 1974 applies. The sole purpose of this form is to gather information to be used for screening a candidate for participation as an AFJROTC cadet in the AFJROTC Extreme E2C-Wellness Program. This form is for internal use only. Disclosure is voluntary; failure to disclose will result in the inability to participate in PT activities.
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Batter Line
B
R
B = Batter
R= Runner
P = Pitcher
Runner’s Circle
2
1
3
P
Runner’s Circle
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