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A. Print your Activity Fitness Tracker Sheet. If you don't have access to a printer, we can provide you with copies during a Squadron meeting.






B. Fill out your name, month and year at the top of the sheet.

C. The day of the month (1 thru 31) runs down the left-side of the page. Make sure you are documenting the correct day.

D. When filling out the tracker, document the SPECIFIC activity you did to include:

     i. Description of activity,

     ii. Total time spent doing the activity, and / or

     iii. Total sets or repetitions of the activity

* NOTE 1: Do not include cardio on your Activity Tracker. Document cardio activities on your Cardio Tracker.

* NOTE 2: How To Use the Cardio Tracker is located on the CARDIO TRACKER PROGRAM page.


In addition to your cardio exercise, you should be doing a MINIMUM of 1 other physical activity. NOTE: You have 6 total blocks per day. To be your healthy best, you are challenged to fill up as many blocks per day as you can.


These are only examples and this list does NOT one to only these forms of physical active.

- Push-up training. (See "Fitness Tips" below.)

- Curl-up training. (See "Fitness Tips" below.)

- 50 crunches. (Remember to keep your neck straight with your chin/forehead parallel with the ceiling. Don't bend your neck or arch it up with your hands behind your head.)

* True "ab crunches" and other "core ab" exercises can be done everyday. The stronger your core, the better you will perform physically across the board.

- 30-minute bike ride.

- 20-minutes of yoga.

- 1 hour paintball or airsoft.

- 16 holes of golf.

- 1 hour football conditioning.

- 30 minutes of drill and ceremony practice.

- 1 hour gymnastics.

- 30 minutes weight training.

- 10 minutes stretching (Review proper stretching techniques on the Fitness Stretching page.)

- These are just EXAMPLES. Get creative. The goal is to get into the habit of doing activities throughout your day, each and every day, that will help you stay physically fit for a lifetime.


The following links will provide specific training for these aspects of the Cadet Programs Fitness Test (CPFT):



Importance of Maintaining Fitness Tracker Sheets:

These trackers are for you and your leaders. Since you are to log in your activity at the end of each day, it will help remind you to look for opportunities to be more physically active. Also, if through this program you still aren't progressing in your PT Test results, we can evaluate your efforts and help you come up with a game plan to get you to your fitness goals. But if you don't put in an honest effort, we can't help you. We get you for PT 1 Monday per month and maybe an occasional Saturday. That is not enough to get you where you need to be. It is barely enough to evaluate your progress and provide some training and mentoring. Your success is dependent on what you do when you aren't doing PT at CAP. As you will find with most things in life, you will have to ask yourself "How bad do I want this?" And plan and act accordingly to reach your goals.

As always, each of your Cadet Staff Senior Members are here to help, as is your other cadet leaders and mentors. If you have questions or need advice, do not hesitate to reach out to us for assistance. We are here to support you as you strive to reach your full potential.

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