Fitness Testing

 

 

Guidelines for Virtual Fitness Testing – Spring 2020

  • To make the wall, the student must meet or exceed ALL: Pacer, Mile, Sit and Reach right/left, Curl Ups, and Push Ups fitness standards
  • Use the age the student was on March 1st
  • Even if the student completed a section of the test at school, they will need to resubmit all assessments.
  • Ensure the guidelines have been followed and that your best attempt is recorded. (If the standard is 28 pushups and the student cannot complete all 28 or they do not perform all 28 to the standard provided, please do not send the video in.) 
  • Submit all 6 videos at the same time either in the same email or consecutive emails depending on your attachment capability.  Please include the students name, age as of 3/1, and teacher in the email.
  • I will give feedback on the first round of video submissions and provide guidance if a second attempt is warranted.
  • You may submit a maximum of 2 attempts per test before you will be ineligible for the wall.
  • Students have been taught all tests during August 2019 and February 2020.
  • More information and cadences can be found under the fitness section on my blog.

 

Assessment Procedures

Push Ups-           Must bend elbows to a 90-degree angle (some students use an upside down bowl or cut a pool noodle to tap their chest so they can ensure credit)              

Back is flat (straight) and head is in a neutral position

                             Feet Together

                             Stay with the cadence

Video must include Student’s name and Teacher with view of elbows, and back. The video must be 1 take. 

                                          

Curl Ups-            Lay on the floor with both knees bent and heels stationary

                             Head must touch the floor after each curl up

                             Arms must be straight with fingers sliding up toward the heals.

Because we are videoing and to not have a 3 inch or 4.5 inch strip, students will need to slide hands to the heel at a minimum.

                             Shoulder blades must completely separate from the floor.

Video must include Student’s name and Teacher with view of feet, hands, and head.  The video must be 1 take.

 

Sit and Reach (Right/Left)-           One leg is straight and the other leg is bent with the foot flat on the floor close to the knee.

Students will put one hand on top of the other fingertips must be even.

Students will reach, reach, reach, then hold.

Switch legs and repeat

 

Sit and reach box dimensions:

If you have a ruler, you can place the ruler on a shoe box, box, or step.  This is a picture of a box with a homemade ruler.  Make sure the number is on the edge where your toes would go.

   

 

Video must include Student’s name and Teacher with a view of a straight leg, bent leg with flat foot, and even fingertips.  The video must be 1 take.

 

Pacer-   Mark a flat surface 20 Meters or 65 feet 7 inches apart. Use a tape measure to make this as accurate as possible.  Place markers at the end of each line.

              Use the cadence provided my blog or you tube under Pacer 20-meter cadence.

              Students must tap and turn at the marker.  They are not allowed to run around it. 

              Students must run in a straight line.

              Students may not leave early and they must reach the line by the chime.

Video must include Student’s name and Teacher with a view of a both lines and the ability to hear the cadence.

 

Mile-     Please send in a screenshot of runkeeper or map myrun app with the time and pace of students mile.  I do not need a video of this.  I will use the honor system with parent approval and the app as evidence.

 

 

Healthy Fitness Zone

Boys and girls that score in the healthy fitness zone for all tests will receive the national or presidential award at the end of the year.

 

PACER

MILE

CURL-UPS

PUSH-UPS

SIT AND REACH

AGE

BOY

GIRL

BOY

GIRL

BOY

GIRL

BOY

GIRL

BOY

GIRL

8

17

17

11:30

12:30

6

6

5

5

8

9

9

17

17

11:30

12:30

9

9

6

6

8

9

10

17

17

11:30

12:30

12

12

7

7

8

9

11

20

20

11:00

12:00

15

15

8

7

8

10

12

24

23

10:30

12:00

18

18

10

7

8

10

 

 

 

 

 

 

 

 

 

 

 

Still Super Fit – The Wall

 

PACER

MILE

CURL-UPS

PUSH-UPS

SIT AND REACH

AGE

BOY

GIRL

BOY

GIRL

BOY

GIRL

BOY

GIRL

BOY

GIRL

9

50

42

8:15

9:32

24

22

18

18

11

12

10

52

45

7:57

9:19

26

26

22

20

11

12

11

55

48

7:32

9:02

28

28

27

19

11

12

12

55

48

7:30

9:20

28

28

27

19

11

12

 

Pacer Test- Place cones or markers 20 meters apart.  Students will run to the cone/marker before the signal.  On the signal they will run back to the other cone/marker.  If the student does not make it to the designated marker before the signal, that is a warning.  Students will receive 2 warnings.  On the second warning their pacer test is over.  Tips: Students need to run in a straight line. Students need to pivot turn not do a loop around the cone/marker.  Pacer Test to Mashmellow: https://www.youtube.com/watch?v=Y82jDHRrswc 

Curl-Up Test- Students will lay on their backs with knees bent. On the cadence, students will curl up and then curl down.  Teaching Cues- Head: Must touch the floor after each curl up. Hips: Must stay on the floor at all times. Heels: Must stay on the floor, but toes can point upward.  Hands: Hands must slide up toward the heels.  Hands must remain in contact with the floor at all times.  Tips: Watch for hands and heel coming up during the upward curl.  Curl-Up Cadence- https://www.youtube.com/watch?v=RW6OssVmJBI

Push-Up Test- Students are required to bed thier elbows to 90 degree angle while keeping their backs flat with hips and head in a neutral position, their feet together, and arms extending after each push up.  Tips: This is a video of the Califonia Fitnessgram guidelines https://youtu.be/5_D3bacZ7u0  Push-Up Cadence- https://www.youtube.com/watch?v=bpfPe5OvSH4

Sit and Reach Test- Students will sit with one leg straight and the other leg bent.  The straight leg will be against the box or a wall.  The bent foot should be beside the straight knee.  Students will place one hand on top of the other with fingertips even.  Students will reach 3 times and hold for 3 seconds.  Tips: Keep your finger tips even and your straight leg straight.  Keep your bent leg's foot flat on the floor.  Sit and Reach Video:  https://youtu.be/TgaGCX20UlQ