"How-To" Videos- Warm-ups and Fitness Tests

Students are asked to practice Sit-ups for 1 minute each night and Push-ups for 1 minute  every night.  A parent should "spot" the student's practice to provide positive and corrective feedback as it relates to technique so the student can practice keeping the Testing Requirements in mind so that their bodies become accustomed to positioning and body angles. This enables our students to be confident in their performance and to recognize improvement which is motivating.  By the 3rd class, students should be able to verbalize and demonstrate for parents what activities need to look like in order to be counted valid on Post- Fitness Testing. If students are uncertain or parents would like to see proper technique to better assist their student, the videos below, performed and moderated by one of our 6th graders in 2019, provide excellent visual and verbal tips and hints for optimum performance. Also included with the Sit-ups and Push-ups videos are links to the cadences used for the Post- Fitness Tests.

Pacer test is 20 meters or 65.6 feet. Mark out the best you can on a straight flat surface. Driveway, track, parking lot, yard, patio. You need to ask your parents permission and only do it in a safe place. In a parking lot with constant car traffic is not safe. You can play music through a phone your computer or speaker. Let the music play and load before you start ads start on the first run through. You must be all the way across the line with both feet before the bell and do not leave early. On your first miss you are out. Do a cool down and drink water. Try and do this test when it is cool

PACER Cadence: https://www.youtube.com/watch?v=BRv9Bvrfg3k 

           Step Challenge.  Use the link so you can time your challenge. 

                 https://www.youtube.com/watch?v=IGM7LioQc7k

                Your ultimate goal is 3 minutes. 

                 Plank Challenge.  Use the link so you can time your challenge. 

                 https://www.youtube.com/watch?v=IGM7LioQc7k

                 Your ultimate goal is 3 minutes. 

                 Standing Balance Challenge. You will do the Standing Balance Challenge 4 times:

                 On right leg with eyes OPEN, on right leg with eyes CLOSED, on left leg with eyes OPEN and on left leg with eyes

                 CLOSED.  

                 Use the count UP timer link https://www.youtube.com/watch?v=g63KljEZDlk  to see if you can hold your balance in the proper 

                 position for the maximum of 30 seconds. 

                 Shoulder Stretch Challenge. You will do the Shoulder Stretch Challenge for both the right and left sides. Right 

                 side: (right arm over top, left arm below). Left Side: (left arm is over the top, right arm below).  

                 Did you complete the task successfully by touching your fingertips in that position in both scenarios? You 

                 would answer YES or NO for the 2 challenges.

                  Lower Body Challenge. You will do the Lower Body Challenge for both the right and left legs. Straighten the 

                  right leg, sole of the foot flat against the wall and heel on the floor. Left leg bent with sole of the foot flat on 

                  the floor and knee up toward the ceiling. Reach as far as you can. One hand has to be on top of the other, 

                  fingertips on top of fingertips with hands equal. How far can you reach? If you reach your shins=1, between 

                  shins and ankles=1, touching ankles=2, between ankle and toes=2, touching toes=3.