Health and Fitness

Health and Fitness is a very important aspect of the Special Olympics Virginia mission. Our coaches and athletes should strive to set and accomplish short and long term health and fitness goals, this allows athletes to improve their sport performance and help everyone around them live longer healthier lives. For athletes, having proper fitness and health goals can mean the difference between a disappointing season or a successful season. 

Fitness is broken down into 4 exercise categories: strength, balance, endurance, and flexibility. To improve fitness one must aim to improve all 4 of the exercises categories, regardless of the intensity. Fitness also involves an adequate balance of health objectives which include nutrition and hydration. The Special Olympics Fit 5 Program is focused on the basic concept of performing 5 days of exercises weekly, eating 5 servings of fruits and vegetables daily, and drinking 5 glasses of water daily. 


 Fit 5 is a series of standardized goals that are set in place to ensure athletes and coaches are receiving the maximal amount of nutrition and fitness out of a daily and/or weekly schedule. Exercising on a regular basis will keep your muscles and bones strong. To properly stimulate the body you will need to hit all 4 components of exercise: Endurance, strength, balance and flexibility. There are different intensities to which exercise can be performed.Remember to use the level that properly challenges your level of fitness. Click on the different levels below.

The way you manipulate your body is entirely up to you, having the proper knowledge can give you a head start and better the efficiency of your overall workout. An athletes work is judged based off the actions done outside of normal practice, so go out on your day off and run for 30 minutes or find a full body circuit you enjoy. The expected amount of endurance type exercise based on the fit 5 model, is about 30 minutes a day for 5 days out of the week, this exercise requires some type of cardiovascular activity. It is also important to practice achieving proper balance and flexibility, a dynamic warm up and cool down will tackle both of these categories. As an athlete, strength is one of the most important aspects of your game, remember to safely lift weights and or do a full body strength workout for at least 2-3 days out of the week. Use one of our weekly or yearly trackers to keep up with your fitness.

Weekly tracker

To download this chart click here.

Yearly tracker


To download this chart click here.