Physical Fitness Testing

PURPOSE:

Participation in the Fitness-Gram Physical Fitness tests provides students with information about their fitness levels so that they can know, understand, and make positive decisions about their health.
Pre and Post testing shows the growth that students make during the course of a school year.
Testing measures these Health-related Components of Physical Fitness:
- Muscular strength, muscular endurance, cardiovascular endurance, and flexibility.

TEST #1- MILE RUN (Cardiovascular Endurance)

4 laps around
Lane one is the quickest way around the track
If you need to pass someone go into lane two, pass them, and go back into lane one.
Find a pace that is comfortable to run at and try to maintain that for the duration of the test.
Your time will be called out each lap.
Remember only your last time when your test is finished.
Go get water and walk a cool down lap in lane 5 or 6

TEST #2- CURL UP (Muscular Strength and Muscular Endurance)

For information on how on to set-up for the Curl Up, see below.
Test is over when:
1. Student is too fatigued to continue
2. Student makes 2 form breaks (mistakes)
3. Student reaches the maximum score of 75
There are six possible form breaks that can occur.
1. Fingers come off mat
2. Heels come off mat
3. Fingers do not reach the edge of the second line
4. Head does not come back down to mat after every repetition
5. Student is off cadence
6. Students use other body parts to complete a repetition
When your second form break occurs your test is over.
- Your score is the number of curl-ups you complete before your second form break. (Ex. If your second for break is on repetition 44, your score is 43)
Please remain quiet when your test is complete while other students continue to test.

How to set up for Curl-Up:

TEST #3- PACER

The Pacer test measures your cardiovascular endurance, which is how efficiently your heart, blood vessels, and lungs supply oxygen rich blood to working muscles during physical activity.
Test is over when:
1. Student is unable to reach the designated line on 2 different occasions.
2. Student reaches the maximum result of 75
3. Student is too fatigued to continue.
Students will hear a series of beeps indicating when to start each sprint.
There are seven beeps in each level.
As the levels increase the amount of time between the beeps will decrease.
The first time a student in unable to reach the designated line, they should immediately turn and try to catch up.
The second time a student fails to reach the designated line, their test is over.
In order for a sprint to count and not be considered a mistake, the student's body must be entirely over the line.
When your test is over you can dismiss yourself to the side for water. Please remember your score is the last repetition that you successfully completed.

Test #4- FLEXED ARM HANG ( Muscular Strength and Muscular Endurance)

Student will use an overhand grip
Student will pull up until head is over the bar
Time will start once the students head is over bar.
Student will hang there until:
1. Their chin touches the bar
2. Their chin dips below the bar
3. Their head tilts backwards
Student cannot bring legs to chest
Student cannot use feet to grip bar for support

Test #5- TRUNK LIFT (Muscular Strength and Flexibility)

Test #6- SIT and REACH (Flexibility)

Student will sit and measure both feet up to the box
Student will bend one knee, keeping foot flat on the ground
Student will straighten arms and place one hand over the other on the inside of their knee
Student will reach three times, holding steady on the third
Student fingers must remain even or score will be taken from the hand that is further back
Knee of the leg that is straight cannot bend during this test.

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