Physical Activities
Conditions: Teams shall consist of seven (7) members, plus leader, none of
whom shall be over the age of 18 years, leader excepted. Only one team per
Squadron shall compete. 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. Separate Boys’ and Girls’
competitions will be conducted.
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 - Standing: Consisting of trunk twisting, arm swinging, trunk
bending, side bending with arm stretching.
Start: At Attention - Count
1. Feet astride jump - hands on hips
2. Twist body to left as far as possible
3. Return to face the front position
4. Twist to the right
5. Return to the front position
6. Attention
7. Feet astride jump - swing arms forward to shoulder height and lightly clap
hands
8. Feet together jump - swing arms down and lightly slap thighs
9. Feet astride jump - swing arms sideways over head and clap hands
10. Feet together jump - swing arms down and light slap thighs
11. Feet astride jump - raise arms above head
12. Bench forward - stretch arms down and try to touch ground forward of feet
13. Slight raise hands - draw back and reach down between toes
14. Slight raise hands - draw back and reach down behind heels
15. Straighten up - arms by side
16. Bend trunk to left - arch right arm over head - left hand to slide down leg
17. Straighten up - arms by side
18. Bend trunk to right - arch right arm over head - right hand to slide down leg
19. Straighten up - arms by side
20.Attention
Free Choice: Each team will perform an exercise or activity of its own choosing,
lasting not longer than (5) minutes. Squadrons that require any equipment will be
required to bring their own.
Cool Down Exercise - Laying Down: (this to commence after a short rest)
Consisting of knee grasping sit-ups, ankle stretch grasping.
Start: Lay flat on back fee together - hands by sides.
Count:
1. Raise and bend left leg - clasp hand around knee with fingers interlocked
2. Pull body upwards as far as possible - left shoulder toward left knee
3. Lower and straighten left leg - body remaining upright - hands above knee thumbs on top - fingers wrapped ground under knee
4. Bend forward - stretch arms towards ankles as far as possible - hands sliding
along legs
5. Sit up - sliding hands back along leg to knee
6. Lay flat on back - hands by side
7. As for 1 to 6 but on right hand side
This will take the count to 12
1. Swing arms over head and roll to left onto stomach
2. Slide arms back - hands beside shoulders and raise body on to knees - hands
remaining on ground
3. Spring to squat position - hands beside feet on ground
4. To attention
Repeat 1 to 12 a total of TWICE without pausing and only do 13 to 16 once
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.
