We are thrilled to announce the Fit GA Assessment Test, an integral part of our physical education program aimed at fostering health and fitness among our students. This statewide assessment is designed to help us track and promote the physical well-being of our students, which is essential for their overall development and academic success.

The Fit GA Assessment Test evaluates students in four key areas:

Aerobic Capacity: This measures cardiovascular endurance through activities like the PACER test or the Mile test.
Muscular Strength and Endurance: Students will perform curl-ups and push-ups to assess their strength and endurance.
Flexibility: The sit-and-reach test evaluates flexibility, which is crucial for injury prevention and maintaining a full range of motion.
Body Composition: This metric assesses overall body weight in relation to height.

Our goal is to help students understand the importance of a healthy lifestyle, which includes regular physical activity, proper nutrition, and sufficient rest. The results from this assessment will provide valuable insights into each student's fitness level and help us tailor our physical education curriculum to better meet the needs of all students.

Key Details:

Testing Dates: The assessment will be conducted during physical education classes.
1. Pre-test between September and October
2. Post-test in February and March.
Preparation: After the pre-test, each student will receive a personalized report detailing their scores. This will be an opportunity for students to set personal fitness goals.
Results: Individual results will be shared with students and parents/guardians, and will be used to guide students in setting personal fitness goals. We will also provide recommended workouts that students can perform at home three times a week. These workouts will be available on our PE website.

Please note that this assessment is focused on personal growth, not competition. Our aim is to encourage each student to improve at their own pace, fostering a lifelong commitment to health and fitness. We are here to support every student on their journey to better health.

Below you will find more details about each test and how you can practice at home.

Aerobic Capacity

Aerobic capacity is a critical aspect of fitness for elementary-age children, as it supports overall health, physical development, and cognitive function.

Recommended Activity Levels: The CDC and WHO recommend that children get at least 60 minutes of moderate to vigorous physical activity each day, with aerobic activities making up a substantial portion. Activities like running, biking, and active play are ideal for building cardiovascular health.

Correlation with Health Outcomes: Higher aerobic capacity in children is associated with better academic performance, improved mood, reduced risk of obesity, and lower likelihood of developing cardiovascular diseases later in life.

Mile Test

Students will perform the one-mile test at the beginning of the school year to establish a baseline for their fitness level. This initial test helps them see where they start, and they’ll work throughout the year to build on that foundation. Then, in March, students will have two additional opportunities to record their best one-mile time during class.

To prepare for this test, we incorporate running into each class session, starting in August. Students begin with one-minute runs, gradually increasing to five minutes as the year progresses. They count their laps and set personal records, which they are encouraged to maintain and improve over time.

Additionally, Running Club offers another way to improve aerobic fitness, with sessions held in both the fall and spring:

Fall Session: August – December
Spring Session: March – April

If your child hasn’t registered for the Running Club, [Click Here to Register].

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.

Sit and Reach Test: Objective is to reach within the healthy fitness zone range using both the right and left legs.

Students should take off their shoes and sit on the floor with legs fully extended, knees straight, and feet flat against the base of the sit-and-reach box.
Students will place one hand on top of the other, with palms facing down and fingers fully extended and reach forward slowly, keeping their hands aligned and palms flat, extending as far as possible without bouncing or jerking.
Students need to keep their legs straight and avoid lifting them as they reach forward.

Muscular Strength and Endurance

Musculoskeletal fitness plays a key role in making daily activities easier, reducing injury risk, and supporting abdominal and back health. Most importantly, helping children and youth understand their levels of muscular strength, endurance, and flexibility can create lifelong awareness, reducing health concerns and enhancing overall quality of life as they grow.

This year, we will assess students' muscular strength and endurance through the Curl-Up and Push-Up tests, both of which are performed to a set cadence. These tests provide valuable insight into students' fitness levels, helping them recognize areas for improvement.

Curl up Test

Starting Position
- The student lies on a mat with their back flat, head touching the mat, arms extended by their sides, and feet flat on the floor with knees bent.
- Position the student so their fingertips are just short of a 4.5-inch measuring strip placed on the mat.
Curl-Up Execution
- The student performs a curl-up by lifting their upper back off the mat until their fingertips cross the measuring strip.
- They should maintain control, avoid jerking movements, and follow the cadence.
Form Errors
- Common errors include:
  - Not lifting the back off the mat fully so that fingertips reach the strip
  - Forcibly stretching arms across the strip without proper curl-up motion
  - Lifting feet off the mat
  - Failing to return the head to the mat between repetitions
  - Inability to maintain the proper pace
Error Correction and Conclusion
- If a form error occurs, the student will be given a chance to correct it.
- If a second form error is made, the test will conclude for that student.

These guidelines help ensure the test is performed safely and accurately, giving a reliable measure of abdominal strength and endurance.

Push up Test

Starting Position
- Students begin in the "up" position, with hands positioned slightly wider than shoulder-width apart, arms fully extended, body straight, and toes on the ground.
Lowering Phase
- Keeping their back straight, students lower their body by bending their elbows until there is at least a 90-degree angle at the elbows.
Rising Phase
- Students push back up to the starting position, extending their arms fully to complete the push-up, staying in time with the cadence.
Form Errors
- Common errors include:
  - Elbow Bend: Lowering to at least a 90-degree angle.
  - Pace: Following the cadence without stopping.
  - Body Alignment: Keeping a straight back.
  - Full Extension: Returning to the "up" position with fully extended arms.
  - No Ground Contact: Avoiding touching the ground with any part of the body.
Error Correction and Conclusion
- If a form error occurs, the student will be given a chance to correct it.
- If a second form error is made, the test will conclude for that student.

Workout to improve your Fitness levels!

Darebee is a great resource. It is free online platform that offers workout routines, challenges, and fitness programs for various skill levels. Known for its simple, visual workout guides, Darebee focuses on bodyweight exercises, which are perfect for kids because they don’t require special equipment and are designed to be fun and accessible.

How Darebee Workouts Can Help Elementary-Age Children Improve Fitness Scores and Levels

Age-Appropriate Exercises: Darebee workouts feature exercises like animal walks, jumping jacks, and squats that match children’s natural movement patterns and are safe for young bodies still developing coordination and strength.
Bodyweight-Focused Routines: Since these exercises don’t require heavy equipment, they’re safer and more adaptable for kids. Bodyweight exercises develop functional strength, flexibility, and endurance, which are key for fitness tests.
Building Key Fitness Areas: Darebee routines are designed to improve core strength, upper body strength, and flexibility. These areas are critical for fitness tests that measure skills like:
- Core Strength: Exercises like curl-ups and planks improve abdominal strength, which is directly tested in curl-ups.
- Upper Body Strength: Push-ups and wall push-ups build upper body strength, important for push-up fitness tests.
- Flexibility: Stretching routines and the “sit-and-reach” exercise develop flexibility, helping children perform better in flexibility assessments.
Engagement and Motivation: Darebee uses visual guides and often gamified exercises (like animal-themed movements), making it engaging for children. This helps them stay motivated and interested, which can be challenging with traditional fitness training.
Progressive Difficulty: Darebee workouts are scalable, so kids can gradually increase the difficulty as they get stronger and more confident. For example, they might start with knee push-ups before progressing to full push-ups.
Encouraging Physical Activity and Healthy Habits: The fun, visually-guided workouts can help foster a love of physical activity in kids, encouraging a habit of fitness that can lead to better health and fitness scores over time.

Darebee Workouts

Frequency: 2-3 times per week is ideal for elementary kids. This allows enough time for the muscles to recover while still building strength and endurance.
Duration: Keep sessions short, around 15-20 minutes. This length is perfect for keeping kids engaged and focused.
Intensity: Choose low- to moderate-intensity Darebee workouts to avoid overloading the kids. Look for exercises that use body weight and focus on flexibility, balance, and basic strength moves, like planks, squats, or light cardio routines.
Variety: Change up the workouts to keep them fun and engaging. Darebee has a range of workout themes that can appeal to kids, like superhero or adventure-themed routines. Rotating themes can make it exciting and encourage participation.

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