Due to COVID-19, we are unable to hold our Holiday Classic. In lieu of our traditional Holiday Classic, Special Olympics Hawaii will be hosting the Holiday Fitness Classic, a virtual competition which includes classic fitness events for athletes and Unified teams of all abilities, and specific events for athletes that use wheelchairs. The competition will take place on November 21st.

Events include:

Individual and Unified Team (1 athlete and 1 partner): Planks, Side-to-Side Hops, and Squats, including modified versions of each event. Wheelchair: Shoulder Press, Air Punching, and Seated Bicycle Crunches.

Athletes must compete in their area competitions to qualify for the state competition on November 21st.

EventDate
Neighbor Island Area CompetitionOctober 17, 2020
Oahu Area CompetitionOctober 24, 2020
State-Wide CompetitionNovember 21, 2020

For those who were unable to participate the live Zoom clinic, you may still watch the recording and receive credit for the clinic. Follow this link to take a quiz after viewing the recording in order to obtain credit. Those who were present during the live Zoom do not need to complete the quiz.

Virtual Practice

  • Each delegation should have practice at least once a week on Zoom, or other video conferencing platforms, or in small social distancing groups when allowed. 
  • HoD’s and/or coaches can sign up for a free Zoom account. Free Zoom accounts allow for 40 minutes to be in a meeting (practice). Here are some tips for getting started on Zoom.
  • Coaches should correct the form of the athletes doing exercises, improve their endurance, and give them an at-home training plan for the week.
  • If an athlete does not have access to a computer or phone to join the practice you may provide them with training that they can do at home with the guidance of an adult. For the competition, the athlete will need access to a computer or phone.
  • Practice with the correct camera angles for each exercise.

Virtual Competition

  • Area and State competitions will be held on Zoom.
  • Each athlete will have a specific time to check into a Zoom meeting, just like they do at our staging tents at our live competitions. 
  • When joining the Zoom meeting, please make sure your name is accurately reflected. Here is more information on joining a meeting and setting your display name.
  • When logging onto Zoom, athletes will need to make sure they input their first and last name in addition to the Zoom ID code.
  • Once on Zoom, athletes will be placed in a waiting room. 
  • Divisions will be based on the athlete’s training scores.   Each athlete will have an official in the Zoom meeting assigned to be their judge for each event. 
  • Each division will have the official results immediately following the event.  Awards will be presented at a later date.

Camera Angles & Athlete Body Positioning

  • Planks – The camera must be pointed down to the floor so the entire body of the athlete can be seen from the side. Judges must be able to see what parts of the body have contact with the floor.
  • Side-to-Side Hops – The athlete should be facing the camera.  Please make sure the camera has a wide enough view to see the athlete as they move side to side. Judges must also be able to see the tape/line. 
  • Squats – The camera should be facing either the left or the right shoulder of the athlete. We should be able to see a side view of the athlete.
  • Air Punching (Wheelchair) – The athlete should be facing the camera. Please make sure that the athlete’s entire upper body can be seen, even their arms when it is above their head.
  • Seated Bicycle Crunch (Wheelchair) – The camera should be facing either the left or the right shoulder of the athlete. We should be able to see a side view of the athlete. Please make sure that the athlete’s entire body can be seen. If the athlete is not in a wheelchair, they should be seated in a chair.
  • Shoulder Press (Wheelchair) – The camera should be facing either the left or right shoulder of the athlete. We should be able to see a side view of the athlete. 

Once an athlete enters a break-out room for competition, they will be given a chance to do a few reps of the exercise.  The official will give them immediate feedback on their form, and may have them adjust camera angles. 

Coaches will be allowed in break-out rooms to WATCH their athletes compete. To request this, Coaches must type in the chat which room they would like to go in. Requests will be processed once athletes have been moved. Athlete moves are priority during competition but we will do the best we can to get coaches into the rooms in time to watch the competition.

Events Available:

(Athletes may enter one of the three following variations of the Forearm Plank)

Forearm Planks

Assume a low, or forearm, plank position. In this position, both the forearms and hands/fists are in contact with the floor. Elbows are directly below shoulders. Toes/balls of the feet are in contact with the floor. The body is in a straight line from feet to head, almost parallel with the ground. The back should stay straight, core and stomach muscles engaged, glutes engaged and butt in line with back and legs, and not raised. No other body part can come into contact with the floor.

This is a timed event, and athletes will be timed/judged based on how long they can hold proper form. Athletes must maintain a relatively straight position throughout the plank. Judges must be able to see that the chest, stomach, hips, and knees are not making contact with the floor. If any parts of the body, other than the forearms, hands, and feet come into contact with the floor, time will stop. Athletes must wear proper attire so that judges can see the position of the body. Shirts must be tucked in, and shorts should not be loose and baggy.  If the athlete moves into a jackknife position where the butt becomes noticeably raised and not in-line with the rest of the body, a warning will be given to move back into line. If they do not immediately correct, timing will stop. If they move out of proper position again, no warning will be given and time will stop.

Modified Forearm Planks

Assume a low, or forearm, plank position. In this position, both the forearms and hands/fists are in contact with the floor. Elbows are directly below shoulders. Knees are in contact with the floor. The body should be in a relatively straight line from shoulders to knees. Knees are NOT directly under the hips. At the start of the competition athletes will need to raise their feet off the ground. The back should stay straight, core and stomach muscles engaged, glutes engaged and butt in line with back and knees, and not raised. No other body part can come into contact with the floor, except hands and knees.

This is a timed event, and athletes will be timed/judged based on how long they can hold proper form. Athletes must maintain a relatively straight position throughout the plank. Judges must be able to see that the chest, stomach, hips/thighs, and feet are not making contact with the floor. If any parts of the body, other than the forearms , hands and knees come into contact with the floor, time will stop. Athletes must wear proper attire so that judges can see the position of the body. Shirts must be tucked in, and shorts should not be loose and baggy.  If the athlete moves into a jackknife position where the butt becomes noticeably raised and not in-line with the rest of the body, a warning will be given to move back into line. If they do not immediately correct, timing will stop. If they move out of proper position again, no warning will be given and time will stop.

Modified 2 Forearm Planks

Assume a low, or forearm, plank position. In this position, both the forearms and hands/fists are in contact with the floor. Elbows are directly below shoulders. Knees are in contact with the floor. The body should be in a relatively straight line from shoulders to knees. Knees are NOT directly under the hips. Feet may touch the floor.  The back should stay straight, core and stomach muscles engaged, glutes engaged and butt in line with back and knees, and feet not raised. No other body part can come into contact with the floor, except forearms and hands, knees, and lower legs and feet.  

This is a timed event, and athletes will be timed/judged based on how long they can hold proper form. Athletes must maintain a relatively straight position throughout the plank. Judges must be able to see that the chest, stomach and hips/thighs are not making contact with the floor. If any parts of the body, other than the forearms and hands and knees, lower legs and feet come into contact with the floor, time will stop. Athletes must wear proper attire so that judges can see the position of the body. Shirts must be tucked in, and shorts should not be loose and baggy.  If the athlete moves into a jackknife position where the butt becomes noticeably raised and not in-line with the rest of the body, a warning will be given to move back into line. If they do not immediately correct, timing will stop. If they move out of proper position again, no warning will be given and time will stop.

Scoring

The Score is the time that the athlete holds proper form. Time will be stopped once proper form is compromised, or if an athlete does not regain proper form after a warning.

(Athletes may enter one of the two following variations of the Side to Side Hop)

Side to Side Hops

Stand upright with your feet hip-width apart. Hop/Jump laterally (to the side) with both feet over a line on the floor. Land with both feet and then hop back over the same line. Do as many jumps as possible in 30 seconds. The line must be 1 inch wide. One-inch tape is recommended. For a rep to count, the hop must be from both feet and must clear the 1 inch line on the floor. Both feet must come off the ground at the same time

Modified Side to Side Hops (Side to Side Steps)

Stand upright with your feet hip-width apart. Step laterally (to the side) over a line on the floor. Once both feet are over the line and touching the ground, step back over the same line, starting with the opposite foot. Do as many steps as possible in 30 seconds. The line must be 1 inch wide. One-inch tape is recommended. For a rep to count, both feet must move over the line and touch the other side.

Scoring

The athlete will have 30 seconds to do as many Side to Side Hops or Side to Side Steps as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that rep will not count and the athlete will continue.  Any hops/steps that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

(Athletes may enter one of the three following variations of the Squat)

Squat

Stand with your chest up and place your feet shoulder width apart or slightly wider.  Extend your hands straight out in front of you to help keep your balance.  You can also hold your hands at chest level or place them behind your head. Bend your knees and hips, sticking your butt out as if you are sitting into an imaginary chair.  Keep your chest lifted, do not let your lower back round, and keep your core and abdominals engaged.  Keep your knees over your ankles and press your weight back into your heels.  Squat down to create a 90-degree angle at the knees so that your thighs are parallel to the ground and your hips are even or lower than your knees. 

A proper squat is from the standing position and they must create a 90-degree angle at their knees and return to the standing positon. 

Modified Squat (Chair Squat)

Stand in front of a chair that is no higher than your knees with your feet shoulder width apart or slightly wider.  Slowly lower your butt toward the chair.  You want to lightly touch your butt to the chair, keep your knees over your ankles and press your weight back into your heels. 

A proper chair squat is from the standing position and they must create a 90-degree angle at their knees, touch their butt to the chair and return to the standing positon without assistance.

Modified Squat 2 (Chair Squats with assistance)

Stand in front of a chair that is no higher than your knees with your feet shoulder width apart or slightly wider.  Slowly lower your butt toward the chair.  You want to lightly touch your butt to the chair, keep your knees over your ankles and press your weight back into your heels.  The athlete may use the arms of the chair to assist them back to a standing position. Instead of the arms of the chair, the athlete may hold the hands of an assistant for balance and support. The assistant may not pull the athlete back to a standing position.

A proper assisted chair squat is from the standing position and they must create a 90-degree angle at their knees, touch their butt to the chair and return to the standing positon with assistance from the chair or person.

Scoring

The athlete will have 30 seconds to complete as many squats as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that squat will not count and the athlete will continue. Any squats that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Events for athletes in wheelchairs or with mobility limitations

Sit/stand comfortably; close your hand tightly and make a fist. As fast as possible, extend left arm straight out and pull arm back to face to reset. Then repeat with right arm.  Continue to alternate arms and throw as many punches as possible.  

Scoring

The athlete will have 30 seconds to throw as many air punches as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that air punch will not count and the athlete will continue.  Any punches that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Athlete places fingers at temples of their head with elbows extended outward. Athlete bends, twists and touches elbow to the top of the knee of the opposite leg, then returns to a full upright sitting position. If able, athletes can raise the leg to meet the elbow. Fingers must stay in contact, or close proximity with the side of the head throughout the exercise.  

Scoring

The athlete will have 30 seconds to do as many crunches as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that rep will not count and the athlete will continue.  Any movements that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.

Remove armrests from the wheelchair if possible.  Sit comfortably and hold a stick such as a broomstick, dowel, or yardstick in your hands in a wide grip, about 6 inches wider than your shoulders.  Start with the dowel on your thighs and raise the dowel up above your head, keeping your arms straight.  The dowel must travel from your lap, directly above your head, and back to your lap with straight arms.

Scoring

The athlete will have 30 seconds to do as many shoulder presses as possible.

If athlete begins to use improper technique, they will be given 1 warning with directions to correct, that shoulder press will not count and the event will continue.  Any presses that do not meet the standards will not count. Judges are trained to give a simple hand and voice signal to signify an attempt that does not count. They count all good attempts.


Unified Events – Fitness Teams for Unified Champion Schools

Planks, Side to Side Hops, and Squats

Rules for Unified Fitness Teams are the same as Event Rules above, with the following additions.

  1. Unified Sports® Team shall consist of an equal number of Athletes and Partners. (1 Unified Athlete and 1 Unified Partner). Every attempt should be made to keep all teammates as closely matched as possible. This will provide a more meaningful sports experience.
  2. A Modified division will be available in each event. To be a Modified team only 1 participant has to do the modified version, BUT that places BOTH unified athlete and unified partner in the modified event.  Do NOT register 1 in modified and 1 in regular. A team can be modified in 1 event and not in the other 2 events, etc.
  3. Both members of a Unified Sports team must make the commitment to attend every practice and competition and are held to the same training and attendance standards. Teammates agree to support each other as equal teammates, and demonstrate respect and sportsmanship.
  4. Each teammate will register their own individual score that will be combined together for divisioning for the area competition.
  5. Scoring – The unified athlete and unified partner will each simultaneously have 30 seconds to do as many proper repetitions of the exercise.  The unified athlete and the unified partner’s scores will be added together and that will be the final score for their team in that event.

Unified Events:  Only open to Unified Champion Schools

  • Unified Squats
  • Unified Squats Modified
  • Unified Forearm Planks
  • Unified Forearm Planks Modified
  • Unified Side to Side Hops
  • Unified Side to Side Hops Modified