Physical Activities Competition

Update 18 August 2014

Please note that the exercises for both the warm up and cool down routines have been updated.  Please also note that the warm up and cool down routines are now the same.  For further information please refer to Federal Field Circular 02/14.

Conditions:

Teams shall consist of seven (7) members, plus leader, none of whom shall be over the age of 18 years, leader excepted. Squadrons may combine to form a single team. Squadrons who combine are not allowed to field members in any other competing Physical Activities team.  Separate competitions will be run for boys and girls.

Leader may take only one team in competition. Physical Education attire must be worn. Australian Air League uniform will not be permitted. Leaders may demonstrate exercises and may count to set the time.

Leaders may not participate in the Free Choice but may assist for safety. Leaders may also call the movements of the Free Choice. Judging will be based on appearance, execution of warm up and cool down exercises and degree of difficulty of Free Choice item. Team may select their own formation.

Procedure

On the judge indicating they are ready to commence judging, the leader will march the team to the competition area, form up in the selected formation, report to the judge and on instruction from the judge commence the warm up exercises as directed. Teams will perform the following warm up exercises.

Warm up Exercise

Consisting of trunk twisting, arm swinging, trunk bending, side bending with arm stretching.

Start

At Attention – Leader to count the numbers for each exercise movement to be performed in accordance as follows:

  1. Feet astride jump – hands on hips for the count of 5 (Five)
  2. Stand with both feet flat on the floor and pointing forward, half a stride apart. Keeping your back straight, with your hands on your hips, lower yourself down, resting your bodyweight on the rear Right foot for the count of 5 (Five)
  3. Repeat (2) using left foot
  4. Stand with your feet a shoulder-width apart, one foot extended half a step forward. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh, keeping the front leg straight, and both feet flat on the floor, pointing Right Foot forward for the count of 5 (Five)
  5. Repeat (4) using Left Foot
  6. Stand with your feet a shoulder-width apart, one foot extended half a step forward. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh,  but keeping the Right heel on the floor and the toe pointing upwards for the count of 5 (Five)
  7. Repeat (6) using Left Foot
  8. Stand and have one hand on your hip for balance.  Raise Right Heel up toward your buttocks, and grasp hold of your foot, with one hand. Slowly pull your heel to your buttock while gradually pushing your pelvis forward. Aim to keep both knees together, having a slight bend in the supporting leg foot for the count of 5 (Five)
  9. Repeat (8) Using Left Foot
  10. Stand keeping your back straight, head looking forward.  Place both hands on your lower back, fingers pointing downward, elbows out to your side. Gently pull the elbows back, aiming to get them to touch, for the count of 5 (Five)
  11. Cross Right Arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. Slowly pull your upper arm in toward your chest and keep the hips and shoulders facing forward throughout the stretch, for the count of 5 (Five)
  12. Repeat (11) Using Left Arm
  13. Attention
  14. Extend Right Hand down the centre of your back, fingers pointing downward.  Use the other hand to grasp the elbow. Slowly pull gently downward on your elbow, aiming to take your fingers along your spine, for the count of 5 (Five).
  15. Repeat (14) Using Left Hand
  16. Extend arms straight out from shoulder and rotate forward for the count of 5 (Five)
  17. Repeat (16) above but rotate arms backward for the count of 5 (Five)
  18. With Left arm on your waist Extend and curve your right arm above your head for the count of 5 (Five)
  19. Repeat (18) extending Left Arm
  20. Feet astride and head facing centre turn head slowly to the right for the count of 5 (Five)
  21. Repeat (20) turning head slowly to the Left for the count of 5 (Five)
  22. Lift right foot and rotate foot and ankle 5 times clockwise, then 5 times counter clockwise.
  23. Repeat (22) using left foot
  24. Shake out your shoulders, arms, hands gently for the count of 5 (Five)
  25. Shake out your legs and feet for the count of 5 (Five)
  26. Attention

Free Choice

Each team will perform an exercise or activity of its own choosing, lasting not longer than (5) minutes.  Competing units that require any equipment will be required to bring their own.

Cool Down Exercise

At Attention – Leader to count the numbers for each exercise movement to be performed in accordance as follows:

  1. Feet astride jump – hands on hips for the count of 5 (Five)
  2. Stand with both feet flat on the floor and pointing forward, half a stride apart. Keeping your back straight, with your hands on your hips, lower yourself down, resting your bodyweight on the rear Right foot for the count of 5 (Five)
  3. Repeat (2) using left foot
  4. Stand with your feet a shoulder-width apart, one foot extended half a step forward. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh, keeping the front leg straight, and both feet flat on the floor, pointing Right Foot forward for the count of 5 (Five)
  5. Repeat (4) using Left Foot
  6. Stand with your feet a shoulder-width apart, one foot extended half a step forward. Keeping the front leg straight, bend your rear leg, resting both hands on the bent thigh,  but keeping the Right heel on the floor and the toe pointing upwards for the count of 5 (Five)
  7. Repeat (6) using Left Foot
  8. Stand and have one hand on your hip for balance.  Raise Right Heel up toward your buttocks, and grasp hold of your foot, with one hand. Slowly pull your heel to your buttock while gradually pushing your pelvis forward. Aim to keep both knees together, having a slight bend in the supporting leg foot for the count of 5 (Five)
  9. Repeat (8) Using Left Foot
  10. Stand keeping your back straight, head looking forward.  Place both hands on your lower back, fingers pointing downward, elbows out to your side. Gently pull the elbows back, aiming to get them to touch, for the count of 5 (Five)
  11. Cross Right Arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint. Slowly pull your upper arm in toward your chest and keep the hips and shoulders facing forward throughout the stretch, for the count of 5 (Five)
  12. Repeat (11) Using Left Arm
  13. Attention
  14. Extend Right Hand down the centre of your back, fingers pointing downward.  Use the other hand to grasp the elbow. Slowly pull gently downward on your elbow, aiming to take your fingers along your spine, for the count of 5 (Five).
  15. Repeat (14) Using Left Hand
  16. Extend arms straight out from shoulder and rotate forward for the count of 5 (Five)
  17. Repeat (16) above but rotate arms backward for the count of 5 (Five)
  18. With Left arm on your waist Extend and curve your right arm above your head for the count of 5 (Five)
  19. Repeat (18) extending Left Arm
  20. Feet astride and head facing centre turn head slowly to the right for the count of 5 (Five)
  21. Repeat (20) turning head slowly to the Left for the count of 5 (Five)
  22. Lift right foot and rotate foot and ankle 5 times clockwise, then 5 times counter clockwise.
  23. Repeat (22) using left foot
  24. Shake out your shoulders, arms, hands gently for the count of 5 (Five)
  25. Shake out your legs and feet for the count of 5 (Five)
  26. Attention

On completion of the cool down exercise, leader will again report to the judge, then march the team off the competition area.

Leaders

Leaders referred to in the “Conditions” of this competition will be the person who would normally instruct the Squadron in P.A. (P.A. Instructor).  As this person is not permitted to take part other than demonstrate and count for the warm up and cool down exercises, this person will not be judged, however, will be required to be in correct attire and shall be of the same gender as their team.