WU’s Most Fit
Are you WU’s Most Fit Bod? WU’s Most Fit Competition is a way to find out. Individual’s fitness levels will be assessed using five modalities: bike, flexibility, treadmill, abdominal strength, and bench press. Participants will be competing in divisions based on age and gender.
Table of contents:
| When is the Event? | What are the Rules? |
| Who Do I Compete Against? | What Do I Win? |
| How Do I Participate? | Printable Event Overview (PDF) |
The event will take place October 18-20 in the SRWC. It will take approximately 40-50 minutes to complete all six fitness modalities. Individuals may participate:
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Tuesday October 18
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11:30am - 1:00pm
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7:30pm - 9:00pm
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Wednesday October 19
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11:30am - 1:00pm
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4:00pm - 6:30pm
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Thursday October 20
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11:30am - 1:00pm
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7:30pm - 9:00pm
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Participants will compete against other students and SRWC members in the equivalent age and gender groups. See the following table for divisions:
Competition Divisions
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DIVISIONS
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Men
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18-22
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23-32
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33-40
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41-50
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51+
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Women
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18-22
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23-32
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33-40
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41-50
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51+
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A minimum of 4 participants must enroll in each division. If a division does not have enough participants, it will be combined with the next youngest division.
How Do I Participate?
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Pre-register and select a time slot at the SRWC front desk, starting October 18, 2010.
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Guarantee a time slot
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Pick the best time for you
OR
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Register at the time of event.
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In the event multiple participants are waiting to compete, participants will be given a number and must remain in the facility until his/her turn.
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- There will be a male and female crowned WU's Most Fit for each age group.
- The winners will accumulate the most points from all five modalities for their age group.
- Points will be awarded based on the total participants for the age group.
- Example: If there are 36 males between the ages of 18 & 22, first place in each exercise modality will receive 36 points, second place will receive 35 points, third place will receive 34 points, etc.
- If there is a tie between participants, the sixth modality will be used to break the tie.
- If still tied, the cardiovascular modality will be used to break the tie.
- If still tied, the lower body strength modality will be used to break the tie.
- If still tied, the upper body strength modality will be used to break the tie.
- If still tied, the core strength modality will be used to break the tie.
- If still tied, the flexibility modality will be used to break the tie.
- Individuals can win an "WU Fit" t-shirt by reaching one of the established bench marks for the modalities.
- Only one shirt per person.
- While supplies last, participate early to increase your chances of receiving a shirt.
Tests will be performed in the following order:
1. Cardiovascular Endurance
- Test: 12 Minute Cooper Run (Participants will be given 1-minute to prepare or make adjustments for this event)
- Participants will have 12 minutes to reach their maximum distance
- Must stay on the treadmill belt during the entire test
- Failure to stay on the treadmill belt will result in 0 points for this event.
- Participants may not hold on the handles during the test.
- Participants must wear the safety clip when walking/running.
- Event official will set the following parameters for the participants
- Program: Manual Mode
- Time: 12 minutes
- Incline: 0%
- Speed: 3.5mp
- Participants may adjust the speed once the belt starts to move.
- The event official will record and distance traveled upon completion of the 12 minute walk/run.
| Bench Mark | 18-22 | 23-32 | 33-40 | 41-50 | 51+ |
| Females | 1.39 miles | 1.20 miles | 1.15 miles | 1.00 miles | 0.75 miles |
| Males | 1.80 miles | 1.70 miles | 1.45 miles | 1.10 miles | 0.80 miles |
2. Lower Body Strength
- Test: Squat Test (Participants will be given 1-minute to prepare or make adjustments for this event)
- Start with your feet shoulder width apart.
- Slowly lower yourself towards the chair.
- Your knees should stay behind your toe line.
- Once your backside lightly touches the chair stand back up.
- Your back should remain straight during the squat.
- Continue doing as many squats as you can with good form at a consistent pace.
- If a participant pauses for more than 2 seconds the test will end.
- The event official will record and initial the number squats performed correctly.
| Bench Mark | 18-22 | 23-32 | 33-40 | 41-50 | 51+ |
| Females | 100 | 90 | 70 | 60 | 50 |
| Males | 135 | 120 | 100 | 90 | 75 |
3. Core Strength
- Test: Plank (Participants will be given 1-minute to prepare or make adjustments for this event)
- Starting Position
- Participant will kneel on the floor with forearms against the floor
- Plank position is achieved when back and legs are aligned, knees off floor, upper body supported by forearms, lower body supported by toes.
- The back and legs must remain in alignment throughout the duration of the plank.
- Feet must remain off the wall.
- Time:
- Time will begin when the plank position is obtained.
- Participants will maintain the plank position until fatigue
- Time will stop when the back and legs are no longer aligned or the participant drops to the floor
- The event official will record and initial the participant's total time.
- Starting Position
| Bench Mark | 18-22 | 23-32 | 33-40 | 41-50 | 51+ |
| Females | 125 seconds | 100 seconds | 60 seconds | 45 seconds | 30 seconds |
| Males | 140 seconds | 130 seconds | 120 seconds | 130 seconds | 80 seconds |
4. Upper Body Strength
- Test: Push-Ups (Participants will be given 1-minute to prepare or make adjustments for this event)
- Starting Position is the up position
- Hands shoulder width apart. Located under the shoulders.
- Rise up onto your toes so you are balanced on your hands and toes
- The back and legs must remain aligned though the duration of the test
- If the back and legs are out of aligned the test is ended
- Lower yourself until you have a 90 degree bend in your elbow.
- Continue doing as many pushups as you can with good form at a consistent pace
- If a participant pauses for more than 2 second the test will end.
- Feet must remain off the wall.
- The event official will record and initial the number push-ups performed correctly.
- Starting Position is the up position
| Bench Mark | 18-22 | 23-32 | 33-40 | 41-50 | 51+ |
| Females | 25 | 15 | 12 | 10 | 7 |
| Males | 55 | 50 | 35 | 25 | 15 |
5. Flexibility
- Test: Sit and Reach (Participants will be given 1-minute to prepare or make adjustments for this event. Each participant will be required to remove his or her shoes for the test)
- Three attempts will be allowed and the best result will be recorded.
- Event official will set the following parameters for the participant:
- Place feet against the sit and reach box.
- Legs are to remain straight during the test.
- Hands must overlap each other.
- Ballistic or rapid bounce stretches will not be counted.
- Must hold the stretch for three seconds to count.
- The event official will record and initial the participant's measure from Scale B on the sit and reach box on the results sheet.
| Bench Mark | 18-22 | 23-32 | 33-40 | 41-50 | 51+ |
| Females | 17.5 | 12 | 10 | 7 | 6 |
| Males | 15 | 12 | 10 | 7 | 6 |
6. Balance
- Test: Yoga Tree Pose (Participants will be given 1-minute to prepare or make adjustments for this event
- Start out balancing on one foot.
- Lift your other foot and place it on your inner leg below the knee, above the ankle.
- Time will start once your foot is placed on your inner leg below the knee, above the ankle.
- Time will end once your foot leaves your inner leg
- The event official will record and initial the length of tree pose held correctly.
If you have any questions about the Student Recreation and Wellness Center, please call 785.670.1314 or e-mail getfit@washburn.edu
