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FITNESS TEST CONCEPTS & PRINCIPALS
FITNESS TEST CONCEPTS & PRINCIPALS
Health-Related Fitness is the ability to handle the physical work and play of everyday life without becoming tired. It has 5 components and our physical fitness tests are used to help us know where we're at and what to improve on in these areas.
Health-Related Fitness is the ability to handle the physical work and play of everyday life without becoming tired. It has 5 components and our physical fitness tests are used to help us know where we're at and what to improve on in these areas.
Skill-Related Fitness is most often associated with sports but does not always have to be. Skill-Related Fitness components are very specific items such as speed and agility, that help you when engaging in performance-based competitions, games, and other activities.
Skill-Related Fitness is most often associated with sports but does not always have to be. Skill-Related Fitness components are very specific items such as speed and agility, that help you when engaging in performance-based competitions, games, and other activities.
In class, we definitely do many activities that engage and improve the skill-based components of fitness. However, our primary goals are to maintain or enhance our health-related fitness.
In class, we definitely do many activities that engage and improve the skill-based components of fitness. However, our primary goals are to maintain or enhance our health-related fitness.
Components of Fitness
Components of Fitness
Image taken from an article by Oana Milton defining each individual component as posted on https://benchesreview.com/fitness-components/
What is Aerobic Capacity? (Cooper institute)
What is Aerobic Capacity? (Cooper institute)
Muscular Strength, Endurance & Flexibility (Cooper Institute)
Muscular Strength, Endurance & Flexibility (Cooper Institute)
WHAT ARE THE FITNESS TESTS?
WHAT ARE THE FITNESS TESTS?
Our fitness tests evaluate your health-related components of fitness.
Our fitness tests evaluate your health-related components of fitness.
That is, the components that examine how you can handle the daily requirements of physical activity via work or play.
That is, the components that examine how you can handle the daily requirements of physical activity via work or play.
What tests do we use in school to evaluate each component?
What tests do we use in school to evaluate each component?
Cardio-Vascular Endurance (specifically Aerobic Capacity) = The 1 Mile Walk/Run and/or the Pacer
Cardio-Vascular Endurance (specifically Aerobic Capacity) = The 1 Mile Walk/Run and/or the Pacer
Muscular Strength = Right Angle Push-Ups
Muscular Strength = Right Angle Push-Ups
(alternative is pull-ups)
(alternative is pull-ups)
Muscular Endurance = Partial Curl Ups
Muscular Endurance = Partial Curl Ups
(alternative is forearm plank)
(alternative is forearm plank)
Flexibility = Modified Sit and Reach (Hamstring Flexibility)
Flexibility = Modified Sit and Reach (Hamstring Flexibility)
and Trunk Lift (Lower Back Function)
and Trunk Lift (Lower Back Function)
*Body Composition is not specifically tested in class.
*Body Composition is not specifically tested in class.
However, Estimated Body Mass Index is part of the Aerobic Capacity Calculations
However, Estimated Body Mass Index is part of the Aerobic Capacity Calculations
What should I get?
What should I get?
Click the banner above for the 2023 HFZ norms
Click the banner above for the 2023 HFZ norms
How Do I Get Graded? Click Here
How Do I Get Graded? Click Here
At the Arts Academy at Benjamin Rush, the Fitness tests count as 30% of your total grade.
At the Arts Academy at Benjamin Rush, the Fitness tests count as 30% of your total grade.
They are given 3 main times throughout the school year (a "1st" baseline test in the Fall, a Mid-Term Test n the Winter and a Final Test in May) along with several practice checkpoints. The grading is a combination of achievement on the tests, improvement from the baseline, obtaining personal goals and personal bests, and creation and implementation of a personal fitness plan.
They are given 3 main times throughout the school year (a "1st" baseline test in the Fall, a Mid-Term Test n the Winter and a Final Test in May) along with several practice checkpoints. The grading is a combination of achievement on the tests, improvement from the baseline, obtaining personal goals and personal bests, and creation and implementation of a personal fitness plan.
Generally speaking, for the Baseline Fitness Test, you earn 2 points for each test you take
Generally speaking, for the Baseline Fitness Test, you earn 2 points for each test you take
For the Midterm Fitness Test, you earn 2 points for each test you take, 2 points for each test you pass,
For the Midterm Fitness Test, you earn 2 points for each test you take, 2 points for each test you pass,
and 1 point for each test you improve on from your Baseline.
and 1 point for each test you improve on from your Baseline.
For the Fitness Test Final, you receive all of the same points as the midterm test
For the Fitness Test Final, you receive all of the same points as the midterm test
AND 1 point for reaching or exceeding your personal goals / reaching a personal best
AND 1 point for reaching or exceeding your personal goals / reaching a personal best
You also earn points throughout the year for this 30% of your grade by doing assignments associated with personal fitness and for fitness checkpoints.
You also earn points throughout the year for this 30% of your grade by doing assignments associated with personal fitness and for fitness checkpoints.
Rush Arts Fitness Test & Plan forms
Rush Arts Fitness Test & Plan forms
Fitness test reporting
Fitness test reporting
What is the Pacer?
What is the Pacer?
The Pacer is a multi-stage cardio-vascular endurance test that gets faster each minute and tests one's aerobic capacity utilizing VO2max. To explain it basically, it gets increasingly more difficult over time and really tests an individual's lung and heart health. capacity. The test is used by sporting organizations including U.S. Soccer and several NHL hockey teams, along with schools (colleges and high schools), the U.S. military, and others interested in gauging cardiovascular endurance. Although specifically a test, it can also be used to increase endurance as it tends to get easier, like any running, the more you do it. Because it's so difficult, people who are long distance runners tend to be able to "pace" themselves better for longer distances.
02 PACER-MUSIC.MP3The embedded audio file above is the "Pacer" music we use in school (plays in browser)
The embedded audio file above is the "Pacer" music we use in school (plays in browser)
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