PHYSICAL FITNESS TESTS ADMINISTERED IN SEPTEMBER and May
List of Tests
Aerobic Capacity/Stamina Tests
Pacer
Mile Run
Upper Body Strength/Power/Stamina Tests
Pull-ups
Push-ups
Flexibility Test
Sit and Reach
Agility/Balance/Power Test
Shuttle Run
Strength/Power Tests
50 Yard Dash
Long Jump
Strength/Stamina/Endurance Test
Sit-ups
DESCRIPTION OF TESTS----------------------------------------------------------
Aerobic Capacity/Stamina Tests
Pacer: This test measures aerobic capacity of the cardio-vascular system and
the stamina of the student.
The PACER ( Progressive Aerobic Cardiovascular Endurance Run) TEST is a
progressive run... it is easy at the beginning and becomes more difficult.
Students run back and forth across a 20 meter space at a specific pace which
gets faster each minute. A point is scored for each 20 M. distance covered.
Once a student fatigues and can no longer make it back and forth between the 2
designated lines, he or she drops out of the test and records the total number
of laps he/she has made. There is only 1 trial.
Mile Run/Walk: This test measures aerobic capacity of the cardio-vascular
system and the stamina of the student.
Students are instructed to run one mile in the fastest possible time. Pace,
proper body position, and lap counting procedures are reviewed before the run
begins. On �go� command and during the first lap, the instructors may jog
along side the class, emphasizing a good steady pace in which the students
should run. The students complete the race and record how many minutes and
seconds it took them. There is only 1 trial.
Upper Body Strength/Power/Stamina Tests
Right angle push-ups testing: This event measures upper body strength and
endurance.
The student lies face down on the mat in push-up position with hands under
shoulders, fingers straight, and legs straight, parallel, and slightly apart,
with the toes supporting the feet. The student straightens the arms, keeping
the back and knees straight, then lowers the body until there is a 90-degree
angle at the elbows, with the upper arms parallel to the floor. A partner
holds her / his hand at the point of the 90-degree angle so that the student
being tested goes down only until her / his shoulder touches the partner's
hand, then back up. The student's body weight has less effect on right angle
push-ups than it does on pull-ups. This makes right angle push-ups a better
indicator of the range of strength and endurance found in students, whereas
many are unable to do any pull-ups. Pull-ups remain an option for students at
higher levels of strength and endurance.
Flexed-arm hang: This event measures upper body strength and endurance.
Using either an overhand grasp (palms facing away from body), student assumes
flexed-arm hang position with chin clearing the bar. Students may be lifted to
this position. Student holds this position as long as possible. There is
only 1 trial.
Pull-ups: This event measures upper body strength and endurance.
Student hangs from a horizontal bar at a height the student can hang from with
arms fully extended and feet free from floor, using either an overhand grasp
(palms facing away from body) or underhand grip (palms facing toward body).
Small students may be lifted to starting position. Student raises body until
chin clears the bar and then lowers body to full-hang starting position.
Student performs as many correct pull-ups as possible.
Flexibility Test
Sit and Reach: This test measures lower back and hamstring (leg) flexibility.
A specially constructed box (see below) with a measuring scale marked in
centimeters, with 23 centimeters at the level of the feet. Student removes
shoes and sits on floor with knees fully extended, feet shoulder-width apart
and soles of the feet held flat against the end of the box. With hands on top
of each other, palms down, and legs held flat, student reaches along the
measuring line as far as possible. After three practice reaches, the fourth
reach is held while the distance is recorded.
Agility/Balance/Power Test
Shuttle Run: This event measures speed, quickness and agility.
Mark two parallel lines 30 feet apart and place two blocks of wood or similar
object behind one of the lines. Students start behind opposite line. On the
signal "Ready? Go!" the student runs to the blocks, picks one up, runs back to
the starting line, places block behind the line, runs back and picks up the
second block and runs back across starting line.
Strength/Power Tests
50 Yard Dash: This test measures leg strength and power.
The student stands behind a starting line and takes a stance to begin the run.
The starter takes a position 50 yards away with a stopwatch and raises one
hand high above their head. When the starter brings his hand/arm down quickly
the starter shouts out "go" as the hand is brought down quickly to their
thigh. The student runs as fast as they can to the finish line. There are 2
trials given.
Long Jump: This test measures leg power and strength.
The student stands with their feet comfortably apart, with their toes just
behind the starting line. Preparing to jump, the student should have knees
flexed and should swing the arms backward and forward, taking off with the
balls of their feet. The arms are swung forcibly forward and upward on the
take-off. Three trials are given.
Strength/Stamina/Endurance Test
Curl-up test: This event measures abdominal strength and muscular endurance.
The student lies on cushioned mat with knees flexed and feet about 12 inches
from buttocks. Partner holds feet. Arms are crossed with hands placed on
opposite shoulders and elbows held close to chest. Keeping this arm position,
student raises the trunk curling up to touch elbows to thighs and then lowers
the back to the floor so that the scapulas (shoulder blades) touch the floor,
for one curl-up. To start, a timer calls out the signal "Ready? Go!" and
begins timing student for one minute. The student stops on the word "stop."