Hip to Be Fit Program

The Seattle Public Schools and Seattle SuperSonics are dedicated to the physical fitness of Seattle's students. We believe, and research shows, that a healthy body and a healthy mind go hand in hand. On a recent comparison between academic success and physical fitness, the statistics clearly show that as students score higher in fitness their academic scores parallel that rise.

The Seattle SuperSonics have joined forces with Gatorade to provide motivation for Seattle Public's students to stay in shape. Students who achieve the nation's 85th percentile or above in five fitness areas receive a Hip To Be Fit T-shirt and an opportunity to be recognized as a fitness leader at a Sonics game. Schools with the highest level of achievement/improvement in the Hip To Be Fit Challenge are eligible to have a Sonics player attend their school for an assembly.

"Our students really enjoyed seeing and listening to a Sonics player talk about the importance of taking care of your body. For one whole week, the only thing our students talked about was how much fun they had during the assembly."
Roy Merca, Assistant Principal
Summit K-12

Take the test and see where you stand:

Pull-ups (or right angle push-ups): For pull-ups, hang from a bar with an overhand or underhand grasp. One pull-up is scored when the chin is over the bar. For right angle push-ups, lie face down on a mat in push-up position with hands under shoulders, fingers straight, and legs straight and parallel. One right angle push-up is scored when you successfully lower your body until there is a 90-degree angle at the elbows and return to the starting push-up position. Right angle push-ups should be completed in a steady rhythm of one push-up every three seconds.
Flex Arm Hang (girls): Using an overhand grasp, use a chair to take a position with the chin above the bar. Remove the chair and hold position as long as possible.
Curl-ups: Cross your arms with hands placed on opposite shoulders. One curl-up is counted after elbows touch thighs and upper back is returned to mat. Have your partner count the number done in one minute.
Endurance Run/Walk: Cover one mile as fast as possible! You may alternate between running and walking if necessary.
V-Sit and Reach: Sit with legs extended, feet 8-12" apart with heels on a line. Place hands together and reach out onto a ruler on the floor.
Shuttle Run: Two parallel lines are marked 30 feet apart. Two bean bags, or similar objects, are placed behind one of the lines. Start behind the line opposite the bags. See how fast you can run across and grab a bag, run back, place it at the start, run across and grab the other bag, run back and cross the finish line.

Sonics Fitness Tips presented by Gatorade

The Sonics training staff spends their whole season making sure that the Sonics players are in the best shape possible for a grueling schedule of 82 regular-season games in six months. We asked them for some tips that they could pass on to students who are learning how to keep their body in good shape.

Fluid Intake Tips

  • Fluids should be cool.
  • For exercise lasting an hour or less, water is sufficient for replacing lost fluids.
  • If you prefer flavored drinks, Gatorade's flavored drinks are great to use.
  • For intense exercise lasting one hour or less and exercise lasting more than an hour, carbohydrate-electrolyte sport drinks like Gatorade are best. This includes strength-training workouts, skills, drills and basketball court time.
  • Drink two cups of water or Gatorade two hours before exercise.
  • Drink four to six ounces every 15 to 20 minutes during exercise.
  • Drink 16-20 ounces of fluid (2 to 2.5 cups) for every pound of body weight lost during exercise.

    After Exercise Tips
    There are two goals for eating after exercise.

  • Replace lost nutrients.
  • Assist with muscle recovery.

    A combination of carbohydrate and protein will serve your needs very well in post exercise recovery. Eat 400-500 calories of carbohydrates and protein in a 4:1 ratio, and you'll go a long way in replacing muscle glycogen and enhancing muscle building.