Fitness Competitions

WU's Most Fit

Do you have what it takes to be WU's Most Fit?  This competition will test your fitness level in six different modalities: cardiovascular endurance, lower body strength, core strength, upper body strength, flexibility, and balance.  Come out and compete to find out if you are WU's Most Fit. 

Printable event overview

When is the event?

The event will take place September 18-20 in the SRWC. It will take approximately 40-50 minutes to complete all six fitness modalities. Individuals may participate:

Tuesday September 18

11:30am - 1:00pm
7:30pm - 9:00pm

Wednesday September 19

11:30am - 1:00pm
5:30pm - 8:30pm

Thursday September 20

11:30am - 1:00pm
6:30pm - 9:00pm

Who do I compete against?

Participants will compete against other students and SRWC members in the equivalent age and gender groups. See the following table for divisions:

Competition divisions (years of age)

Men 18-29  30-39 40-49 50+
Women 18-29 30-39 40-49 50+

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?

Register at the time of event. 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.

What do I win?

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 & 29, 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 balance 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.

What are the rules?

Tests will be performed in the following order:

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.
Participants 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  18-29 30-39 40-49 50+
Men 1.75 mi 1.6 mi 1.25 mi .80 mi
Women 1.40 mi 1.2 mi 1.00 mi .75 mi

Source: Top 25% based on 2011 contest results

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.
Participants will be allowed a maximum of 20 minutes to reach their maximum amount of squats.
The event official will record and initial the number squats performed correctly.

Bench Mark  18-29 30-39 40-49 50+
Men 140 130 95 75
Women 170 95 80 50

Source: Top 25% based on 2011 contest results

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.

Bench Mark 18-29 30-39 40-49 50+
Men 160 sec 135 sec 115 sec 100 sec
Women 150 sec 130 sec 60 sec 45 sec

Source: Top 25% based on 2011 contest results

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.

Bench Mark 18-29 30-39 40-49 50+
Men 55 50 35 25
Women 30 20 15 10

Source: Top 25% based on 2011 contest results

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  18-29 30-39 40-49 50+
Men 14 13 12 7
Women 17 12 10 7

Source: Top 25% based on 2011 contest results

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.

Bench Mark  18-29 30-39 40-49 50+
Men 110 sec 100 sec 90 sec 60 sec
Women 310 sec 280 sec 90 sec 60 sec

Source: Top 25% based on 2011 contest results