AEROBIC CAPACITY

• PACER (Progressive Aerobic Cardiovascular Endurance Run) – Set to music, a paced, 20 – meter shuttle run increasing in intensity as time progresses.

Or:

• One-Mile Run – Students run (or walk if needed) one mile as fast as they can.
• Walk Test – Students walk one mile as fast as they can (for ages 13 or above since the test has only been validated for this age group)

MUSCULAR STRENGTH AND ENDURANCE

• CURL UP – Measuring abdominal strength and endurance, students lie down with knees bent and feet unanchored. Set to a specified pace, students complete as many repetition as possible to a maximum.
• PUSH-UP – Measuring upper body strength and endurance, students lower body to a 90-degree elbow angle and push up. Set to a specified pace, student complete as many repetitions as possible.

Or:

• Modified Pull-Up (proper equipment required) – With hands on a low bar, leg straight and feet touching the ground, students pull up as many times as possible.
• Flexed arm hang – Students hang their chin above a bar as long as possible.

FLEXIBILITY

• BACK-SAVER SIT & REACH – Testing one leg at a time, students sit with one knee bent and on leg straight against box and reach forward

• TRUNK LIFT – Measuring trunk extensor strength, students lie face down and slowly raise their upper body long enough for the tester to measure the distance between the floor and the student’s chin.