Improve your quality of life through participation in fitness activities. The Congressional Award challenges you to set and achieve a measurable goal in a physical activity. Both team sports and individual activities are acceptable as long as the activities lead to an improved performance or greater physical fitness.
Your activities can be competitive but your goal cannot.
Example: “I will improve my basketball skills so that my free-throw percentage will increase from 35 to 40 percent. Within one year I hope to advance from junior varsity to the level of a varsity player.”
This goal does not work: “I will become the captain of the basketball team;” (Becoming captain of the team depends on the decisions of others.)
Your goal can involve a new activity or achievement of a new level of performance in an ongoing activity. Be sure to include relevant physical fitness statistics to ensure that a challenging, objective goal can be achieved.
Try to include:
Experience level, Weight, Heart rate, Respiration, Specific skills, Times and distances, Batting or hitting averages, Average scores
Include your current fitness level or sport skill and specify how much you plan to improve while working toward The Congressional Award.
Showing a new level of achievement: “I can presently jog 5 miles in 50 minutes and I intend to improve my time to 8.5 minutes per mile. Through my aerobics programs, I will improve my resting heart rate from 90 to 75 and lose 10 pounds within 15 months.”
Physical fitness goals for persons with disabilities are given special consideration. Often an appropriate activity can be identified with the help of a physician. Remember, a fitness activity does not have to be strenuous in order to be challenging.
These are just some of the activities that young people have participated in to earn the Award. Remember – it’s about your interests and your own challenges. If you have a question about a specific activity and want some feedback please contact us!
Running or jogging
Bronze – 15 hours & no min. months required
Silver – 30 hours & no min. months required
Gold – 45 hours & 6 months of activity
Bronze – 50 hours & 7 months of activity
Silver – 100 hours & 12 months of activity
Gold – 200 hours & 24 months of activity
Physical Fitness requires an extended commitment to one’s goals. Months of activity are as vital to the program as hours dedicated to the program area. Please see our Program Requirements Page for further explanation.
You may also print out the Physical Fitness page here. Note – when you submit for an Award, you must submit an entire record book including cover page and goals in all four program areas.