2013 USA Gymnastics Fitness Program Handbook

Click the cover below or here to read the fitness handbook in our interactive viewer
The exercises on pages 16-29 are linked to instructional videos, which can be opened by clicking the name or the picture of the exercise.

You can also download a PDF of the entire book or individual sections below. You will need Adobe Acrobat Reader to view the PDFs. Click here to download the Adobe Acrobat Reader.

Download the entire PDF handbook (9.0 MB)

PAGES 1-15 - Introduction
  • Quick Facts
  • National Gymnastics Day
  • Raising Money for Children's Miracle Network
  • Starting the Program
  • Setting Fitness Goals
  • Fundamentals of Fitness
  • Fitness and Nutrition Zone
  • Cardiovascular Games

PAGES 16-29 - Exercise and Stretching
Each exercise is complimented with a video showing how to do each drill. Click on the exercise within the PDF to open the video. This requires an internet connection.

  • Movement Exercises
  • Strength Training Exercise Progressions
  • Static Flexibility Exercises
 PAGES 30-37 - Nutrition Handouts

PAGES 38-41 - Appendices

U103 Fitness Test Questions and Answers
This test is a requirement to get USA Gymnastics University credit

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