Fitness Heptathlon

Train and Compete in SOPA's Newest Competition

Season Runs from Nov. 15 – Feb. 12


The Fitness Heptathlon provides Special Olympics Pennsylvania (SOPA) participants with an opportunity to train and compete in an event comprised of 7 different fitness exercises (chosen from a full menu of 26 options). There are a wide range of offerings suited to meet the needs and interests of each individual. For competition, participants earn points based upon their performance improvement level in each exercise.  Registration opens Nov. 1st. Click here to download our Fitness Heptathlon fact sheet. Click here to learn more about the Commit to Fit initiative.

If interested in participating in the Fitness Heptathlon, please complete our Interest/Participation Form.


  • 10 yd. Run, Walk, Roll*
  • 5-10-5 Run, Walk, Roll*
  • Box Agility
  • One Leg Stance - Eyes Open
  • One Leg Stance - Eyes Closed
  • Seated Lateral Bends*
  • Ball Tap
  • Lane Slides


  • Squats
  • Sit and Stand
  • Wall Sit
  • Planks
  • Standing Long Jump
  • Side to Side Jumps
  • Curl Ups
  • Chair Push Ups*
  • Push Ups
  • Roman Holds*


  • Step Test
  • Jumping Jacks
  • Burpee
  • Jump Rope
  • Mountain Climbers
  • Power Punches*
  • Front to Back Jumps
  • Seated Jumping Jacks*

Asterisks* indicate exercises for those in a wheelchair.


Athletes/Unified Partners may choose from 1 of the following events:

  • Single (1 athlete)
  • Pairs (2 athletes)
  • Unified Pairs (1 athlete & 1 partner)
  • Teams (4 athletes)
  • Unified Teams (2 athletes & 2 partners)


  • All Coaches or Unified Partners must be Class A volunteers
  • All individuals participating in in-person activities need to have an active medical. For those participating virtually (or at-home) medicals are recommended, not required, but all participants will be required to sign an electronic waiver.


  • Participants in the Fitness Heptathlon compete in seven exercise events. They will choose two (2) exercises from each of the fitness area components, plus one (1) additional exercise from the full list, to make seven.
  • Participants in Unified/Traditional Pairs and Teams are not required to do the same 7 exercises.


Participants will take part in a minimum of 2 training sessions each week, focusing on agility, strength, and endurance. Training materials will be provided for coaches.

Fitness Heptathlon Class A Coaches Trainings:


Week 1 and Week 5

  • Participants will perform the 7 exercises and their scores will be submitted to create a baseline and for divisioning.
  • SOPA will convert the participants’ scores/times into a point value. The baseline score from Week 1 is compared with the midpoint score from Week 5. Points are assigned based upon the percentage of improvement.
  • The points earned in each of the seven exercise events are added together for the participant’s composite score.
  • Unified/Traditional Pairs or Teams: Each team member’s composite score is added together for the pairs or team composite score.

Week 10

  • Participants will perform the 7 exercises and their scores will be submitted to SOPA for final competition within their pre-set divisions.
  • Using performance improvement scoring, a participant receives a point value based upon the percentage of improvement achieved from their midpoint/divisioning score to the finals/end of season competition score for each fitness exercise.


  • Singles: Divisions will be based on age, gender, and composite score.
  • Unified/Traditional Pairs or Teams:
    Composite scores will be added together for a team composite score.


Awards will be presented by division based on the composite score.