PFIT FITNESS TESTING
Name Grasyin
●​
●​ Please include any notes on modifications, adjustments
●​ Reflections must be completed on the same day as the Test
EXERCISE
TEST 1
TEST 2
TEST 3
TEST 4
DATE: Jan 28, 2026
Jan 28, 2026
March 3rd 2026 April 14th 2026
Push-Ups
(max. in 60 seconds)
36
40
45
50
Sit-Ups
(max. in 60 seconds)
50
53
57
60
Shuffle (2 Step)
(max. in 60 seconds)
44
49
52
58
Burpees
(max. in 60 seconds)
30
33
36
40
Plank
(as long as possible)
1:19
1:30
1:48
1:54
Wall Sits
(as long as possible)
4:05
2:55
3:05
3:27
TEST REFLECTIONS
TEST 1 Reflection:
What went well?
What went better than I thought was the wall sit. The reason for this was
that I only thought that I could do like 2 min max, and I just kept telling
myself ok just go to this time and eventually I got to 4 min.
What did you struggle with and why?
I struggled with my plank. The reason for this was that my arms were really
tired, and that affected me. I think I could have done better if I justtrainedn it
a bit more and tried not to wipe out my arms in the first few exercises.
What is your improvement goal for the next test?
I have a few.
The first one is my plank. This is going to be a big struggle for me, and was
this fitness test because my arms were tired,d and I really want to get better
at planks because it builds a lot of different muscles.
The second one is that I would really like to do more push-ups. The reason I
wanna do more push-ups is that they build your triceps and chest, but I don't
wanna train them too much because then my posture will become very poor.
What do you plan on doing to ensure you achieve your goal?
For the plank, I think I'm gonna practice every day at home and just do a
one-minute or one-minute 30 plank just to get used to it. And for push-ups, I
can also do them at home, but also do other exercises like tricep workouts or
chest workouts to help build muscle for them.
TEST 2 Reflection:
Did you accomplish the goal you set? - Explain your answer as to why you did or did not
achieve it
Yes i did. For most exercises, it was very hard because we had been doing so
much tricep, chest and legs for hockey and p-fit, the exercises were a lot
harder than they were. I still beat most of my exercise,s but it was way
harder.
What went well?
All the exercises except for the wall sit.
What did you struggle with and why?
I struggled with wall sit because I gained weight, and I am somewhat sick
and super tired.
What is your improvement goal for the next test?
I want to just keep trying to do better on every exercise, especially the wall
sit
What do you plan on doing to ensure you achieve your goal?
Keep working hard ein very class, pushing myself, and staying disciplined.
TEST 3 Reflection:
Did you accomplish the goal you set? - Explain your answer as to why you did or did not
achieve it
Yes i did accomplish my goal set. I did because i have been training hard to
help my back recover and get stronger by doing the exercise exercises that
my physiotherapist is giving me. I have also been working hard to train in
and outside of school to get stronger in general and that's why I've been on
my scores. the only thing is my wall said the only reason I came unable to
hold it for as long is because my legs are really tired because of shuffles
What went well?
The things that went well for me are the push-ups because I did five more
the situps because I did more the shuffles because I did more Burpee's
because I did more and the plank because I did more and I think it's because
I've been working hard and peace fit throughout the whole year to get
stronger
What did you struggle with and why?
I struggled with the wall set. The reason I struggled with this is because my
shuffles made my legs really, really sore, and they made them really weak, so
I had a really hard time holding my wall for longer than I wanted to.
What is your improvement goal for the next test?
I really want to work on my leg strength, and then I can hold my wall set for
a lot longer than I have been recently. The first finished test. I held it for four
minutes, and from that on I haven't been able to hold it for more than three
minutes and 30 sec.
What do you plan on doing to ensure you achieve your goal?
I'm going to keep working hard and peace fit by doing the exercises that my
physio gives me as well as working out outside and inside of school as hard
as I can to reach these goals as soon as possible
TEST 4 Reflection:
Did you accomplish the goal you set? - Explain your answer as to why you did or did not
achieve it
I did end up achieving my goal set because since I've been working so hard in
PFIT and I've been doing my exercises and strengthening my back, I've been
able to do all my exercises with their goals and all the things we need to do. I
was really happy with my performance throughout the whole fitness test,
since it was the last one. I did really well.
What went well in the test?
Everything that I did went really well. I beat all of my goals that I recently
had, and I worked myself hard and pushed myself as much as I could to get
through it.
What did you struggle with in the test and why?
I struggled with the wall sit a little bit again, because, as I said before, I was
pushing myself a lot during the other exercises. Since I try to push myself for
every exercise. I'm pretty fatigued throughout the whole thing, but I still
push through and beat all my scores.
What is your improvement goal for the future after completing this course?
I would like to keep going with my personal exercises, as well as doing
workouts at home. I think I can keep doing this if I follow through with my
exercises, get stronger, and just keep completing my goals. Maybe for next
year, I can blow through my goals completely if we do our first fitness test.
since I'm doing P-FIT next year.
What do you plan on doing after the course? Will you keep going to fitness?
Explain your goal for after the semester.
The thing that will keep me going is making sure that my back is up to par
and that I don't hurt my back again. That way I can stay in par with hockey as
well. I plan to just keep working out and doing the things that I love to do at
home and shooting pucks and all that stuff. And yes, I will keep going with
fitness because it is a necessity for hockey and all the sporting events that I
do.