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Oct
14
2011
Fitness Test
Physical Fitness Testing Events:
Procedure:
Students will participate and be tested in five individual fitness challenges at both the beginning and end of the school year. These challenges include sit-ups, shuttle run, mile run, pull ups, and flexibility.
Sit-ups
This event measures abdominal strength and endurance.
Sit-Up test
Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk curling up to touch elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. To start, a timer calls out the signal “Ready? Go!” and begins timing student for one minute. The student stops on the word “stop.”
Curl-ups scoring
“Bouncing” off the floor is not permitted. Hands leaving shoulders or elbows being used as momentum is not permitted. The Sit-Up should be counted only if performed correctly.
Shuttle Run
This event measures speed, quickness and agility.
Shuttle run testing
Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Students start behind opposite line. On the signal “Ready? Go!” the student runs to the blocks, picks one up, runs back to the starting line, places block behind the line, runs back and picks up the second block and runs back across starting line.
Shuttle run tip
Be sure the participants understand the importance of running through the finish line.
Shuttle run scoring
Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second.
Endurance run/walk
This event measures heart/lung endurance.
Endurance run/walk testing
On a safe, one-mile distance, students begin running on the count “Ready? Go!” Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible.
Endurance run/walk tip
Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time.
If you are not using a track that is measured in miles, then you will need to convert from that measurement into miles. Refer to the conversion chart below for converting to miles when using a 400 meter track or 440 yards.
Endurance run/walk scoring
Always review students’ health status before administering this test. Give students ample instruction on how to pace themselves. Allow them to practice running this distance against time, as well as sufficient time for warming up and cooling down before and after the test. Times are recorded in minutes and seconds.
Alternative distances for younger children are 1/4 mile for 6-7 years old, and 1/2 mile for 8-9 years old. The same objective and testing procedure are used as with the mile run.
Pull-ups
This event measures upper body strength and endurance.
Pull-ups testing
Student hangs from a horizontal bar at a height the student can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). Small students may be lifted to starting position. Student raises body until chin clears the bar and then lowers body to full-hang starting position. Student performs as many correct pull-ups as possible.
Pull-ups tip
Spend as little time hanging from the bar beforehand as possible, the extra time on the bar may reduce the number of pull-ups performed. Discourage any kicking of the legs or swinging of the body as this may also decrease the number of repetitions.
Pull-ups scoring
Pull-ups should be done in a smooth rather than jerky motion. Kicking or bending the legs is not permitted and the body must not swing during the movement.
V-sit reach
This event measures flexibility of the lower back and hamstrings.
V-sit testing
Mark a straight line two feet long on the floor as the baseline. Draw a measuring line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0″ point. Student removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12″ apart. Student clasps thumbs so that hands are together, palms down and places them on measuring line. With the legs held flat by a partner, student slowly reaches forward as far as possible, keeping fingers on baseline and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.
V-sit tip
Participants are most flexible after a warm-up run. Best results may occur immediately after performing the endurance run.
V-sit rules
Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than “bounce” while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.
Physical Fitness Testing Events:
Procedure:
Students will participate and be tested in five individual fitness challenges at both the beginning and end of the school year. These challenges include sit-ups, shuttle run, mile run, pull ups, and flexibility.
Sit-ups
This event measures abdominal strength and endurance.
Sit-Up test
Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk curling up to touch elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. To start, a timer calls out the signal “Ready? Go!” and begins timing student for one minute. The student stops on the word “stop.”
Curl-ups scoring
“Bouncing” off the floor is not permitted. Hands leaving shoulders or elbows being used as momentum is not permitted. The Sit-Up should be counted only if performed correctly.
Shuttle Run
This event measures speed, quickness and agility.
Shuttle run testing
Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Students start behind opposite line. On the signal “Ready? Go!” the student runs to the blocks, picks one up, runs back to the starting line, places block behind the line, runs back and picks up the second block and runs back across starting line.
Shuttle run tip
Be sure the participants understand the importance of running through the finish line.
Shuttle run scoring
Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second.
Endurance run/walk
This event measures heart/lung endurance.
Endurance run/walk testing
On a safe, one-mile distance, students begin running on the count “Ready? Go!” Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible.
Endurance run/walk tip
Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time.
If you are not using a track that is measured in miles, then you will need to convert from that measurement into miles. Refer to the conversion chart below for converting to miles when using a 400 meter track or 440 yards.
Endurance run/walk scoring
Always review students’ health status before administering this test. Give students ample instruction on how to pace themselves. Allow them to practice running this distance against time, as well as sufficient time for warming up and cooling down before and after the test. Times are recorded in minutes and seconds.
Alternative distances for younger children are 1/4 mile for 6-7 years old, and 1/2 mile for 8-9 years old. The same objective and testing procedure are used as with the mile run.
Pull-ups
This event measures upper body strength and endurance.
Pull-ups testing
Student hangs from a horizontal bar at a height the student can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). Small students may be lifted to starting position. Student raises body until chin clears the bar and then lowers body to full-hang starting position. Student performs as many correct pull-ups as possible.
Pull-ups tip
Spend as little time hanging from the bar beforehand as possible, the extra time on the bar may reduce the number of pull-ups performed. Discourage any kicking of the legs or swinging of the body as this may also decrease the number of repetitions.
Pull-ups scoring
Pull-ups should be done in a smooth rather than jerky motion. Kicking or bending the legs is not permitted and the body must not swing during the movement.
V-sit reach
This event measures flexibility of the lower back and hamstrings.
V-sit testing
Mark a straight line two feet long on the floor as the baseline. Draw a measuring line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0″ point. Student removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12″ apart. Student clasps thumbs so that hands are together, palms down and places them on measuring line. With the legs held flat by a partner, student slowly reaches forward as far as possible, keeping fingers on baseline and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.
V-sit tip
Participants are most flexible after a warm-up run. Best results may occur immediately after performing the endurance run.
V-sit rules
Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than “bounce” while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.
Physical Fitness Testing Events:
Procedure:
Students will participate and be tested in five individual fitness challenges at both the beginning and end of the school year. These challenges include sit-ups, shuttle run, mile run, pull ups, and flexibility.
Sit-ups
This event measures abdominal strength and endurance.
Sit-Up test
Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk curling up to touch elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. To start, a timer calls out the signal “Ready? Go!” and begins timing student for one minute. The student stops on the word “stop.”
Curl-ups scoring
“Bouncing” off the floor is not permitted. Hands leaving shoulders or elbows being used as momentum is not permitted. The Sit-Up should be counted only if performed correctly.
Shuttle Run
This event measures speed, quickness and agility.
Shuttle run testing
Mark two parallel lines 30 feet apart and place two blocks of wood or similar object behind one of the lines. Students start behind opposite line. On the signal “Ready? Go!” the student runs to the blocks, picks one up, runs back to the starting line, places block behind the line, runs back and picks up the second block and runs back across starting line.
Shuttle run tip
Be sure the participants understand the importance of running through the finish line.
Shuttle run scoring
Blocks should not be thrown across the lines. Scores are recorded to the nearest tenth of a second.
Endurance run/walk
This event measures heart/lung endurance.
Endurance run/walk testing
On a safe, one-mile distance, students begin running on the count “Ready? Go!” Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible.
Endurance run/walk tip
Use a large enough running area so that no more than eight laps are necessary to complete a mile. Help participants learn proper pacing for the mile by having them run at the mile pace for short distances during warm-up time.
If you are not using a track that is measured in miles, then you will need to convert from that measurement into miles. Refer to the conversion chart below for converting to miles when using a 400 meter track or 440 yards.
Endurance run/walk scoring
Always review students’ health status before administering this test. Give students ample instruction on how to pace themselves. Allow them to practice running this distance against time, as well as sufficient time for warming up and cooling down before and after the test. Times are recorded in minutes and seconds.
Alternative distances for younger children are 1/4 mile for 6-7 years old, and 1/2 mile for 8-9 years old. The same objective and testing procedure are used as with the mile run.
Pull-ups
This event measures upper body strength and endurance.
Pull-ups testing
Student hangs from a horizontal bar at a height the student can hang from with arms fully extended and feet free from floor, using either an overhand grasp (palms facing away from body) or underhand grip (palms facing toward body). Small students may be lifted to starting position. Student raises body until chin clears the bar and then lowers body to full-hang starting position. Student performs as many correct pull-ups as possible.
Pull-ups tip
Spend as little time hanging from the bar beforehand as possible, the extra time on the bar may reduce the number of pull-ups performed. Discourage any kicking of the legs or swinging of the body as this may also decrease the number of repetitions.
Pull-ups scoring
Pull-ups should be done in a smooth rather than jerky motion. Kicking or bending the legs is not permitted and the body must not swing during the movement.
V-sit reach
This event measures flexibility of the lower back and hamstrings.
V-sit testing
Mark a straight line two feet long on the floor as the baseline. Draw a measuring line perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the “0″ point. Student removes shoes and sits on floor with measuring line between legs and soles of feet placed immediately behind baseline, heels 8-12″ apart. Student clasps thumbs so that hands are together, palms down and places them on measuring line. With the legs held flat by a partner, student slowly reaches forward as far as possible, keeping fingers on baseline and feet flexed. After three practice tries, the student holds the fourth reach for three seconds while that distance is recorded.
V-sit tip
Participants are most flexible after a warm-up run. Best results may occur immediately after performing the endurance run.
V-sit rules
Legs must remain straight with soles of feet held perpendicular to the floor (feet flexed). Students should be encouraged to reach slowly rather than “bounce” while stretching. Scores, recorded to the nearest half inch, are read as plus scores for reaches beyond baseline, minus scores for reaches behind baseline.