A project to introduce functional fitness in the general education schools of Uzbekistan: developing pupils’ physical abilities, building lasting habits of regular physical activity and promoting a healthy lifestyle among young people.
About the project
The project covers the production of training videos demonstrating correct exercise technique, the criteria by which repetitions are counted, and the requirements for competitors in the “Functional fitness” discipline of the “Besh tashabbus olimpiadasi”.
General provisions
Functional fitness competitions are held among pupils in grades 9–11, in the 15–17 age category, separately for boys and girls. Participation and the determination of results follow the official competition regulations.
A team consists of two competitors — one boy and one girl. The procedure for determining individual and team results is set by the official competition regulations.
Competitors perform the set of exercises in sequence. Each exercise is allotted 45 seconds, with a 15-second break between exercises. Only repetitions performed in line with the prescribed technique and counting criteria are recorded.
List of exercises
- Burpee.
- Box jump for boys / step-up for girls.
- Wall ball — throwing a medicine ball at a target.
- Sit-up with a medicine ball.
Exercise technique
Burpee
Purpose: to develop general endurance, explosive strength, coordination and functional fitness.
Sequence
- Starting position: stand upright, feet shoulder-width apart, arms along the body.
- Squat and place the hands: squat down, lean the torso forward and place the palms on the floor in front of you.
- Move into the plank: jump the feet back into a plank position, then lower the body until the chest touches the floor.
- Return to the squat: jump both feet forward to the hands at the same time, placing the soles on the floor.
- Jump up: straighten up and perform a vertical jump with the body fully extended and a clap overhead.
Counting criteria
- The chest touches the floor at the bottom position.
- Both feet return forward at the same time.
- At the top the competitor performs a vertical jump with the body fully extended and a clap overhead.
- The landing is soft, with the knees slightly bent.
Counting repetitions: a repetition counts once every element of the exercise has been completed in the prescribed order.
Box jump — boys
Box height: 60 cm.
Purpose: to develop explosive leg strength, coordination, and speed and power abilities.
Sequence
- Starting position: stand in front of the box at a distance that allows the jump without losing balance. Feet shoulder-width apart, arms relaxed.
- Preparing to jump: bend the knees slightly, move the hips back and the arms behind the body.
- The jump: push off powerfully with both feet, assisting with the arms, and land on the box on both feet.
- Holding the position: keep balance and fully extend the legs and torso while standing on the box.
- Returning to the floor: step down from the box under control, one foot at a time.
Counting criteria
- The push-off is made with both feet simultaneously.
- The landing is on both feet on the surface of the box.
- The knees track over the toes and do not collapse inwards.
- At the top the competitor fully extends the legs and torso.
- Balance is maintained; supporting oneself on the box with the hands is not allowed.
- The descent is a step down, not a jump.
Counting repetitions: a repetition counts after the jump onto the box and full extension of the body at the top.
Step-up — girls
Box height: 45 cm.
Purpose: to develop strength and endurance in the legs and glutes and to improve coordination and balance.
Sequence
- Starting position: stand facing the box, feet hip-width apart, arms relaxed along the body.
- Placing the foot: place one foot fully on the surface of the box.
- Stepping up: transfer the body weight onto the supporting leg and rise, straightening it; bring the second foot up alongside.
- Full extension: stand on the box on both feet, legs and torso fully extended, keeping balance.
- Stepping down and alternating: step down to the floor under control. Begin the next repetition with the other leg.
Counting criteria
- The supporting foot rests fully on the surface of the box.
- The ascent is driven mainly by the supporting leg.
- At the top the competitor fully extends the legs and torso.
- Each following repetition begins with the other leg.
- The descent is controlled, without jumping.
Counting repetitions: a repetition counts after stepping onto the box with both feet and fully extending the body at the top.
Wall ball
Boys: ball weight 6 kg, target height 305 cm.
Girls: ball weight 4 kg, target height 274 cm.
Purpose: to develop strength and endurance in the legs, shoulder girdle and trunk, together with coordination and speed and power abilities.
Sequence
- Starting position: stand facing the wall at a distance that allows the ball to reach the target. Feet shoulder-width apart, the ball held in both hands at chest level.
- The squat: squat down, lowering the hips below knee level. The feet stay flat on the floor and the back keeps its natural position.
- The throw: extend the legs and torso powerfully while throwing the ball upwards with both hands at the designated target.
- Catching the ball: catch the ball on the rebound, hold it in front of the chest and move smoothly into the next squat.
Counting criteria
- At the bottom of the squat the hips drop below knee level.
- The throw is made with both hands.
- The ball hits the designated target at the set height.
- When catching the ball the competitor keeps balance and stays in control of the movement.
- The exercise is performed continuously, with correct technique.
Counting repetitions: a repetition counts after the squat has been performed and the ball has hit the designated target.
Sit-up with a medicine ball
Boys: ball weight 6 kg.
Girls: ball weight 4 kg.
Purpose: to develop strength and endurance in the abdominal muscles and to strengthen the trunk.
Sequence
- Starting position: lie on the back, bend the knees and place the soles together on the floor. Hold the ball in both hands with the arms extended behind the head, the ball touching the floor.
- Raising the torso: tensing the abdominal muscles, lift the torso up and forward while moving the ball in an arc over the head.
- Touching the floor in front of the feet: continue the movement, lean the torso forward and touch the floor in front of the feet with the ball.
- Returning to the starting position: lower the torso back under control while taking the ball behind the head until it touches the floor again.
Counting criteria
- In the starting position the ball touches the floor behind the head.
- As the torso rises, the ball travels forward over the head.
- At the top the ball touches the floor in front of the feet.
- On the return the ball again touches the floor behind the head.
- The movement is performed without jerking or rocking, with the torso under control.
Counting repetitions: a repetition counts after the ball touches the floor in front of the feet and the competitor returns to the starting position with the ball touching the floor behind the head.
General requirements for counting results
- Only repetitions performed in line with the technique and criteria described above are counted.
- Repetitions in which a required element of the exercise is missing are not counted.
- The judge records the number of valid repetitions for each competitor.
- The procedure for adding up individual results, determining the team result and resolving ties follows the official competition regulations.
Determining the winners
Winners are determined by the total points scored by competitors who performed the exercises correctly and with good technique, and who achieved the highest number of repetitions within the allotted time.
Pupils who placed first to third in their district or city may take part in the regional final stage.
