Physical Fitness Testing Information

 

All students in physical education class will participate in physical assessments for all five health-related components of fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition) to evaluate their level of fitness. These measurements of fitness will take place in three phases:

1. Pre-assessment -  students perform self-assessments to measure personal fitness and gather information about their beginning fitness levels.
2. Goal setting - students use personal fitness data, and health standards for age and gender, to create realistic 
3. Post-assessment - at the end of the semester, students perform fitness assessments to compare with their initial results to determine their progress and reflect upon their goals.

CARDIORESPIRATORY ENDURANCE

One-Mile Run Test

Testing procedure: Students complete one mile (4 laps around the track) in as short a time as possible.

  AGE      
  10 11 12 13 14 15 16
GIRLS <11:22 <11:17 <11:05  <10:23 <10:06 <9:58 <10:31
BOYS <9:48  <9:20  <8:40  <8:06  <7:44  <7:30  <7:10 

PACER Test

Testing procedure: The 20-meter PACER (Progressive Aerobic Cardiovascular Endurance Run) test is a multi-stage aerobic capacity test that progressively gets more difficult as it continues. The running speed starts slowly, but gets faster each minute. Students run back and forth across the 20-meter distance as long as possible. Students must run in a straight line. Students much reach the line by the time the audio indicates the end of a lap with a "beep". If they reach the 20-meter line before the audio indicates the time for a lap, they must wait for the "beep" before running the other direction. The first time a student fails to reach the line before the "beep", they will continue. The test is complete the second time a student fails to reach the line before the "beep".

  AGE      
  10 11 12 13 14 15 16
GIRLS 7 15 15 23 23 32 32
BOYS 23 23  32  41 41 51 61

MUSCULAR ENDURANCE

Curl-up Test.jpg

Curl-up Test

Testing procedure: The student lies down on a mat with their knees flexed and their feet about one foot from their buttocks. A partner anchors their feet. Arms are crossed with hands placed on opposite shoulders with elbows held close to the chest. Keeping arms in position, the student raises the trunk of their body, curling up until their elbows touch their thighs, and then lower back down to the floor so that their shoulder blades touch the mat. The student completes as many correct curl-ups in one minute as possible.

  AGE      
  10 11 12 13 14 15 16
GIRLS 30 32 35 37 37 36 35
BOYS 35 37 40 42 45 45 45

MUSCULAR STRENGTH

Push-up Test

Push-up Test.jpgTesting procedure: Correctly complete as many push-ups in a row as possible in time to the cadence. The student begins in the up position: hands and toes touching the floor, the body and legs in a straight line, feet slightly apart, hands more than shoulder-width apart. Keeping the body and knees straight, the student lowers their body until there is a 90-degree angle at the elbows and a straight line can be drawn from elbow to elbow. The push-ups are done to a cadence with 1.5 seconds to go down and 1.5 seconds to go up.

  AGE      
  10 11 12 13 14 15 16
GIRLS 7 7 7 7 7 7 7
BOYS 7 8 10 12 14 16 18

FLEXIBILITY

Sit-and-Reach Test

Sit and reach test.jpgTesting procedure: This test involves sitting on the floor with legs out straight. Feet (shoes off) are placed with the soles flat against the box, shoulder-width apart. Both knees are held flat against the floor by other students. With palms facing down, the student touches the measuring bar with one finger from each hand and reaches forward as far as possible. The furthest distance must be held for at least two seconds. The movement should be slow and controlled, with no jerky movements. The score is recorded to the nearest half inch. A score of 9 is equivalent to standing and being able to touch the floor with your fingertips. This test measures the range of motion of the hip joint and the flexibility of the erector spinae and hamstring muscles.

  AGE      
  10 11 12 13 14 15 16
GIRLS 9 9 9 9.5 9.5 9.5 9.5
BOYS 8.5 8.5 8.5 8.5 8.5 8.5 8.5

BODY COMPOSITION

Body-Fat Percentage Test

Body fat analyzer.jpgTesting procedure: During fitness class height and weight are measured (clothes on, shoes off). Height, weight, age and gender data are entered into a bioelectrical impedance device. The student holds the device, and stands with their feet shoulder-width apart and with their arms fully extended and parallel to the ground. The device then measures the resistance of body tissues to the flow of a small electrical signal to determine the percentage of body fat.

  AGE      
  10 11 12 13 14 15 16
GIRLS 11.6 - 24.3 12.2 - 25.7 12.7 - 26.7 13.4 - 27.7 14.0 - 28.5 14.6 - 29.1 15.3 - 29.7
BOYS 8.9 - 22.4 8.8 - 23.6 8.4 - 23.6 7.8 - 22.8 7.1 - 21.3 6.6 - 20.1 6.5 - 20.1

Body Mass Index (BMI) Test

Testing procedure: The BMI score is derived from height, weight, age and gender. During fitness classes height and weight are recorded (clothes on, shoes off). Data is entered into fitness software to calculate BMI.

  AGE      
  10 11 12 13 14 15 16
GIRLS 13.8 - 22.5 14.1 - 23.2 14.7 - 24.2 15.5 - 25.3 16.2 - 25.3 16.6 - 26.5 16.8 - 26.5
BOYS 14.0 - 23.7 14.0 - 23.7 14.8 - 24.1 15.4 - 24.7 16.1 - 25.4 16.6 - 26.4 17.2 - 26.8