Component of Fitness: Cardiovascular Endurance

Name of Test: 20m PACER

Procedure:

Mark out 20m running lanes.

Instruct the first group of students to stand at the START line.

Begin the CD and listen for the word START, this signifies that the test has begun and the students should be running. Walking is permitted as long as the student maintains the “pace.”

Students will run from the START line to the END line and touch the END line with their foot before the BEEP sounds on the CD.

At the sound of the BEEP the students must turn around and run back to the other end.

If students reach the line before the beep sounds, they must wait at the line until they hear the beep and then run back to the other end.

Students continue running back and forth from the START line to the END line until they have completed the PACER or they have had two misses

Equipment Needed:

• 20 meters of open space • CD player • Marker cones and/or tape • Copies of the score sheet • Measuring tape • Pen/pencil • PACER CD

Component of Fitness: Muscular Strength/ Endurance

Name of Test: Push Up Test

Procedure:

The students should be paired; one will perform the test while the other counts 90° push-ups and watches to see that the student being tested bends the elbow to 90° with the upper arm parallel to the floor. The student pushes up off the mat with the arms until arms are straight, keeping the legs and back straight. The back should be kept in a straight line from head to toes throughout the test. The student then lowers the body using the arms until the elbows bend at a 90° angle and the upper arms are parallel to the floor. This movement is repeated as many times as possible. The student should push up and continue the movement until the arms are straight on each repetition. The rhythm should be approximately 20 90° push-ups per minute or 1 90° push-up every 3 seconds.

Equipment Needed:

The only equipment necessary is an audiotape with the recorded cadence. The correct cadence is 20 90° push-ups per minute (1 90° push-up every 3 seconds).

Component of Fitness: Muscular Strength/ Endurance

Name of Test: Curl Up Test

Procedure:

Lie in a supine position on the mat with knees bent. Feet should be slightly apart and arms flat on the mat. The fingers are stretched and the head has contact with the mat. Feet are flat on the floor as far away as possible from the buttocks. Place a piece of straight equipment (unihoc stick) 11.5 cm from the tip of the student’s fingers.

The student curls up, keeping fingers flat on mat until they reach the object, they then curl back down and place the head on the floor.

This is a cadence test so the pupil will need to follow a curl up every 3 seconds sequence. Pupil will continue until they reach 75 or lose technique on more than one occasion.

Equipment Needed:

Measuring tape, mats, long flat objects

Component of Fitness: Flexibility

Name of Test: Sit and Reach

Procedure:

The student removes his or her shoes and sits down at the test apparatus. One leg is fully extended with the foot flat against the face of the box. The other knee is bent with the sole of the foot flat on the floor. The instep is placed in line with, and 2 to 3 inches to the side of, the straight knee. The arms are extended forward over the measuring scale with the hands placed one on top of the other. With palms down, the student reaches directly forward (keeping back straight and the head up) with both hands along the scale four times and holds the position of the fourth reach for at least 1 second. After one side has been measured, the student switches the position of the legs and reaches again. The student may allow the bent knee to move to the side as the body moves forward if necessary, but the sole of the foot must remain on the floor

Equipment Needed:

Sit and Reach Box

Component of Fitness: Body Composition

Name of Test: Body Mass Index (BMI)

The BMI provides an indication of the appropriateness of a child’s weight relative to height. Body mass index is determined by the following formula: BMI = weight (kg) / height x height (m).

Procedure:

Determine the mass of your partner using the scales.

Determine the height of your partner using the measuring device.

Measurements are taken without shoes.

Apply the formula or check the reference chart on the back of sheet to identify BMI.

Equipment Needed:

Scales, Measuring apparatus, Calculator

Healthy Fitness Zone Standards for Males

Healthy Fitness Zones for Females

Pacer Scoring Sheet