Individual Event Timetable 2009
Wednesday 6 May 2009 Day 1 - Group 'A' 09.00 hrs - Bleep Test 10.00 hrs - Golf 11.30 hrs - 100m Sprint Lunch 13.15 hrs - Basket Ball 13.45 hrs - Climbing Wall Thursday 7 May 2009 Day 2 - Group 'A' 09.00 hrs - Indoor Rowing 10.00 hrs - Curling 11.30 hrs - Gym Test Lunch 13.15 hrs - Archery 13.45 hrs - 5K Orienteering Run | Wednesday 6 May 2009 Day 1 - Group 'B' 09.00 hrs - Indoor Rowing 10.00 hrs - Curling 11.30 hrs - Gym Test Lunch 13.15 hrs - Archery 13.45 hrs - 5K Orienteering Run Thursday 7 May 2009 Day 2 - Group 'B' 09.00 hrs - Bleep Test 10.00 hrs - Golf 11.30 hrs - 100m Sprint Lunch 13.15 hrs - Basket Ball 13.45 hrs - Climbing Wall |
Event 'A' - Bleep Test
Indoors
Pre- set distance starting from level 0
Foot must touch line on or before each bleep
Points: Based on highest level achieved
Event 'B' - Golf
Outdoors
5 Shot practice for all competitors
50 yard drive at hole
5 shots allowed
Shot taken if ball is touched and moves
Only shots that land on the green are point worthy
Nearest to the hole measured
Only the nearest ball of the five is measured
Points: Based on nearest shot to hole - measured in metric
Event 'C' - 100m Sprint
Outdoors
Sprint over measured distance of approx 100m
Course on grass between two points
Distance to be in one straight line
To be run in pairs of each gender
Timed Event
Good grip footwear to be worn, football boots or spikes
Any start: standing or crouch is allowed
Start on commands: On your marks, get set, whistle blow
Two false starts- disqualified - No points
Points: Based on time
Event 'D' - Basketball
Indoors
5 Shot practice for all competitors
5 shots at marked points around basket
Must stand on marks provided with both feet
This is a timed event
No baskets no score
One point per basket
Points: Based on number of baskets achieved
Event 'E' - Climbing Wall
Indoors
One practice climb allowed on wall 1
Timed climbs up walls 2,4 and 5 in that order
To start one foot must be on the floor. Can use hand or foot to push timer start button.
Time finish when red button pushed at top point
Maximum of 3 minutes allowed to complete each wall
There will be a timed 1 minute rest to re hook and start each wall.
A wall not climbed or not completed within 3 minutes will incur a 3 minute penalty
Points: Based on total time added together for 3 walls
Event 'F' - Indoor Rowing
Indoors
Rowing over 10 minutes duration
Approved Rowing machines used on site
Resistance setting is competitor’s choice
Total Distance recorded
Points: Based on distance travelled in metres in given 10 minutes
Event 'G' - Curling
Indoors
· 5 Curl’s over set distance
· Competitors not to cross the line. One foot must be on mat.
· Scoring shots knocked out of target area will not be recorded
Points: Based on scores added together
Event 'H' - Gym Test
Indoors
One minute press ups
Two minutes Rest
One minute sit ups
Two minutes Rest
One minute burpees
Must be in this order
Points: Based on total number added together
Guide Notes
Press Ups Test is conducted as follows:
Lie on the mat, hands shoulder width apart & fully extend the arms - see Figure 1
Lower the body until the elbows reach 90° - see Figure 2
Return to the starting position with the arms fully extended - see Figure 1
The feet are not to be held
Complete as many push ups as possible in 1 minute
Record the total number of full body press ups
Figure 1
Figure 2
Sit Ups Test is conducted as follows:
Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
Assistant can hold your feet on the ground
Start each sit up with back on the floor.
Raise yourself to the 90 degree position and then return to the floor
The feet can be held by a partner
Record the number of sits up completed in 60 seconds
Burpee Test is conducted as follows
Standing erect, arms by the side
Placing the hands on the floor in front of the feet (squat position)
Thrusting the legs back to assume a push up position with a straight line from the shoulders to the heels
Returning to the squat position
Returning to the starting position
General Notes
The athlete performs as many repetitions as possible in 60 seconds
A point is given for every successfully completed repetition
A point is deducted for each repetition in which poor technique is demonstrated, such as:
Not resuming the erect position
Kicking the feet back prior to hand placement
Not assuming a straight push up body position
Event 'I' - Archery
Indoors
Demonstration given by qualified Staff
Followed by each person having 5 practice shots only
Points based on 5 shots at target
Target rings to be graded 10 Gold, 8 Red, 5 blue, and 1 black
Points: Based on total added together
Event 'J' - 5K Orienteering
Outdoors
Combined navigation exercise with distance run
Distance circa 5 kilometres
Each competitor provided with map and compass and a control card that indicates description of places to visited
One minute allowed to study map and orientate before start
Interval start from given location with at least two minutes between each competitor
Competitors navigate around series of check-points in numbered sequence shown on map
Competitor clips control card at each checkpoint with unique control punch
In the unlikely event of a check-point kite/punch being stolen an orange reflective number will also be displayed at the checkpoint. This number would be recorded as a back-up to verify your visit
Any choice of route between check-points
Timed from start to finish
No points awarded if any one checkpoint is missed
Points: Based on fastest time and having visited every checkpoint
Additional Notes
Points Scoring
100 points awarded for Men and Ladies with highest points in each event
99 points awarded to 2nd place and so on...
Where points tie, equal points will be awarded. Next point level will drop one or more depending on number tied
The event will therefore carry a maximum of 1000 points