Fitness Testing

Sit-ups: How many can you perform in one minute?

Technique: Arms crossed, hands on your shoulders, every time you sit up your elbows must touch your thighs, and every time you return down your scapula must hit the floor.

Arm Hang/Pullups: How long can you hang on the pull-up bar?

Technique: Under or overhand grip, chin above the bar but not resting on it, feet hanging straight down

Sit and Reach: How far can you reach past your toes?

Technique: Seated with legs straight in front of you, shoes off, feet flat against the sit and reach box, arms straight, reach as far as possible while keeping hands flat on the box, hold the stretch and don't bounce

Shuttle Run: How agile are you?

Technique: Sprint 30 feet and pick up an object, sprint back to the start and drop it off, repeat the process, sprint across the finish line

Mile Run: How fast can you run a mile?

Technique: Run 4 laps around the track as quickly as you can, pace yourself, push yourself

Pacer Test: How many times can you run back and forth?

Technique: Listen to the cues given on the audio track. Every time you hear a beep, run across the gym to the cone