50 meter dash

How fast can you walk, roll or run 50 meters?

Set up: You can do the 50 meter dash in your yard, on a sidewalk, or any open space. Measure 50 meters (or 164 feet) from start to finish. If you are unable to use a measuring tape, you can measure by taking 60 large steps. Mark the distance.

What to record and submit: Record the time it takes you to run, walk or roll 50 meters from start to finish.

100 meter dash

How fast can you walk, roll or run 100 meters?

Set up: You can do the 100 meter dash in your yard, on a sidewalk, or any open space. Measure 100 meters (or 328 feet) from start to finish. If you are unable to use a measuring tape, you can measure by taking 120 large steps. Mark the distance.

What to record and submit: Record the time it takes you to run, walk or roll 100 meters from start to finish.

200 meter dash

How fast can you walk, roll or run 200 meters?

Set up: You can do the 200 meter dash in your yard, on a sidewalk, or any open space. Measure 100 meters (or 328 feet); when you run/walk/roll down and back it’ll be a total of 200 meters. If you are unable to measure 100 meters, you can take 120 large steps and use that distance to go down and back for 200 meters.

What to record and submit: Record the time it takes you to run, walk or roll your wheelchair 200 meters from start to finish.

Short dash & back

How fast can you walk, roll or run a 10 meter dash & back?

Set up: Measure 10 meters (or 33 feet). If you are unable to use a measuring tape, you can measure by taking 12 large steps. Mark the distance.

What to record and submit: Record the time it takes you to run to the 10 meter mark and back to the starting line.

Standing long jump

How far can you jump from a standing position?

Set up: Keep both feet on the ground and jump as far as you can.

What to record and submit: Measure the distance of your jump in meters and centimeters.

Tennis ball throw (15 meters max)

How far can you throw a tennis ball?

Set up: Throw a tennis ball and measure (in meters and centimeters) how far it goes.

If you can throw farther than 15 meters, do not try this activity.

What to record and submit: Measure the distance of your throw in meters and centimeters.

Sit ups

How many sit ups can you do in 60 seconds?

What to record and submit: Count and record the number of sit ups you can do in one minute (60 seconds).

Push ups

How many push ups can you do in 60 seconds?

What to record and submit: Count and record the number of push ups you can do in one minute (60 seconds).

Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks.

You can reduce your risk of exercise injury by:

  • wearing the right shoes
  • using the correct equipment
  • drinking water and staying hydrated
  • warming up and stretching properly
  • being aware of your surroundings – always exercise and compete in a safe and level area clear of any obstacles or items
  • maintaining social distancing rules (stay at least six feet away from others)

Stop exercising and seek medical help if you experience symptoms such as:

  • discomfort or pain
  • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades
  • shortness of breath
  • a rapid or irregular heartbeat

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