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how to: push up test

Upper Body Strength and Endurance Strength and endurance of the muscles in the upper body are important in activities of daily living, maintaining functional health and promoting good posture. It is important that children and youth learn the importance of upper body strength and endurance as well as methods to use in developing and maintaining this area of fitness. 90 degree Push-Up Test Objective is to complete as many 90 degree push-ups as possible at a rhythmic pace. • Students begin in the up position and follow the cadence while they complete the push-ups. • With a straight back, students must go down low enough so there is a minimum 90 degree bend in their elbows. • Return to the up position in pace with the cadence and with arms fully extended. • Form errors include: not going low enough, stopping or not maintaining the proper pace, not maintaining the correct straight back body position, not extending arms fully enough and touching with the body on the way down. • After the first form error students get the opportunity to make the correction. • After the second form error the test is concluded.

push up test cadence

Push-Up Test Healthy Fitness Zones

Boys 11- 8-20 12-10-20 13-12-25 14-14-30
Girls 11- 7-15 12- 7-15 13- 7-15 14- 7-15

HOw to: Curl Up Test

Abdominal Strength Strength and endurance of the abdominal muscles are important in promoting good posture and correct pelvic alignment. The latter is particularly important in the maintenance of low back health. Curl-up Test Objective is to complete as many curl-ups as possible up to a maximum of 75 at a specified pace. • Student lies on a mat with back flat, head touching, arms outstretched at sides and feet flat with knees up. • Students should position themselves so their outstretched fingertips are just before a 4 and a half inch measuring strip. • When performing the curl up students need to get their backs up off the mat far enough so that their fingertips cross the measuring strip. • Form errors include: not getting the back off the mat and forcibly stretching the arms across the measuring strip, feet lifting up off the mat, head not returning to the mat and inability to maintain the proper pace. • After the first form error, students will get a chance to make the correction. • After the second form error the test is concluded.

Curl up cadence

Curl-Up Test Healthy Fitness Zones

Boys 11- 15-28 12- 18-36 13- 21-40 14- 24-45
Girls 11- 15-29 12- 18-32 13- 18-32 14- 18-32

How To: Pacer test

Aerobic Capacity Aerobic capacity is perhaps the most important area of any fitness program. Research clearly indicates that acceptable levels of aerobic capacity are associated with a reduced risk of high blood pressure, coronary heart disease, obesity, diabetes some forms of cancer and other health problems in adults. The PACER (Progressive Aerobic Cardiovascular Endurance Run) Test Objective is to run as long as possible back and forth across a 20 meter space at a specified pace that gets faster each minute. • Students need to cross the 20 meter line as the beep sounds or before. • If students get to the line early, they must wait for the next beep before continuing on to the next length. • At the end of each minute a triple beep sounds indicating that the pace will get faster. • The first time a student does not get to the line before the beep, they should immediately turn around and attempt to get on pace (note students need to make an honest attempt to get to each line, failure to do this means the student can no longer maintain the pace and the test is then over.) • Students continue this until they fail to reach the line before the beep for the second time.

pacer test cadence

PACER Test Healthy Fitness Zones

Boys 11- 23-72 12- 32-72 13- 41-83 14- 41-83
Girls 11- 15-41 12- 15-41 13- 23-51 14- 23-51

How to: Sit and Reach

Flexibility: Maintaining adequate joint flexibility is important to functional health. However, for young people decreased flexibility is generally not a problem. The sit and reach test measures flexibility in the hamstrings, the body’s largest and most commonly injured muscle. Musculoskeletal fitness of the abdominal muscles, hamstrings and back extensors works in concert to maintain low back health.

Boys: All Ages 8"-10" (inches)
Girls: All Ages 10"-12"

How To: Trunk Lift

Flexibility: Maintaining adequate joint flexibility is important to functional health. However, for young people decreased flexibility is generally not a problem. The trunk extension is included because of its relationship to low back health, especially proper vertebral alignment. Musculoskeletal fitness of the abdominal muscles, hamstrings and back extensors works in concert to maintain low back health.

Boys: All Ages 9"-12" (inches)
Girls: All Ages 9"-12"

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