Fitness testing
Objective: To run a mile at the fastest pace possible. If
you cannot run the total distance, walking is permitted.
Objective: To walk one mile as quickly as possible.
When walking in the evening,
always wear light-colored
clothing or add reflective strips
of tape to your clothes.
Flexibility is the ability to move the
muscles
and body joints through a
maximum range of motion.
A joint is a place where
two bones meet in the
skeleton of the body. Joints
may be immovable (such as
those in the skull) or
moveable (such as those in
the elbow, hip, shoulder
and neck).
Flexibility is the ability to move the muscles
and body joints through a maximum range of motion.
A joint is a place where two bones meet in
the skeleton of the body. Joints may be
immovable (such as those in the skull) or
moveable (such as those in the elbow, hip,
shoulder and neck).
The back saver
sit and reach test measures the flexibility
of the muscles in the back of the legs.
It is very important to
warm-up before doing
these tests. Do slow, steady
stretches. Do not bounce or
jerk during the test.
In addition, weak and/or tense muscles contribute to
low back disorders. Lack of physical activity
contributes to a loss of flexibility— especially in the
low back muscles, hip flexors and hamstring muscles
(in the back of the legs). If you sit for long periods of
time and are sedentary (get little physical activity),
you will also lose flexibility.
Objective: To be able to touch the fingertips together
behind the back by reaching over the shoulder and under
the elbow.
Equipment/Facilities: None
Test Directions:
•
Warm-up and easy stretching.
•
Reach the right hand over the right shoulder and down
The shoulder stretch test measures the
the back as if trying to scratch betweenBack-Saver
the shoulder blades.
At Reach
Sit and
flexibility of the upper body.
the same time place the left hand behind the back and reach up,
trying to touch the fingers of the right hand. Repeat for the other
side.
Objective: To be able to reach the specified distance (for
the Healthy Fitness Zone) on the right and left sides of the
body.
No single test can measure flexibility since it is
specific to each joint and muscle group. The following
tests provide an indication of flexibility for various
parts of the body.
Muscular strength is the amount of force that can be
exerted by a single contraction of the muscle.
Muscular endurance is the ability of a muscle to
perform repeated contractions over an extended
period of time. Since muscular endurance depends to
a large extent on the strength of your muscle, these
components are generally measured together.
Evaluating Your Muscular
Strength and Endurance
For instance, an excellent test to
determine the muscular strength
and endurance of the abdominal
muscles is the curl-up, and a
reliable test for the upper body is
the pull-up.
A good level of muscular strength and endurance is important for
participating in recreational activities.
A minimal level of muscular strength and
endurance is the key to:
•
avoiding health problems such as low
back problems
•
performing daily activities without
injury or fatigue
•
participating in recreational activities
•
preventing posture problems related to
muscular weakness
The curl-up test
measures the level of
muscular strength and
endurance of the
abdominal muscles.
Objective: To complete as many curl-ups as possible up to a maximum of 75 at a specified pace.
Equipment/Facilities: A gym mat and measuring strip.
Test Directions:
•
Warm-up with easy stretching.
•
Select a partner to count and record your score.
•
Lie on your back with knees bent at an angle of approximately 140 degrees, feet flat on
the floor, legs slightly apart, arms straight and parallel to the trunk with palms of hands resting
on the mat.
•
The fingers are stretched out and the head is in contact with the mat.
•
The feet should be as far from the buttocks as possible while still keeping the feet flat
on the floor.
•
The partner now places a measuring strip on the mat under the partner’s legs so that
the fingertips are just resting on the nearest edge of the strip.
•
The partner then kneels at the head in a position to count curl ups and watch for form
breaks. They place a piece of paper under the partner’s head to assist in judging if the head
touches down on each repetition. The paper should crinkle each time the partner touches it
with his or her head.
•
Keeping heels in contact with the mat, curl up slowly, sliding fingertips across the
measuring strip until fingertips reach the other side of the strip. Then curl back down until
your head touches the piece of paper on the mat.
•
Movement should be slow and gauged to the specified cadence of about 20 curl-ups
per minute (1 curl every 3 seconds).
•
Continue without pausing until you can no longer continue or you have completed 75
curl-ups.
•
•
When a second form correction is made, you must stop. The following are form
corrections:
•
Heels not remaining in contact with the mat.
•
Head must return to the mat on each repetition.
•
Pauses and rest periods are not allowed. The movement must be continuous.
•
Fingertips must touch the far side of the measuring strip.
Scoring: The score is the number of curl-ups performed. The curl-up is counted when the head
returns to the mat.
Objective: To complete as many 90° push-ups as possible at a rhythmic pace.
Warm-up and do
some arm and shoulder
stretches before trying this test.
The 90° push-up test measures upper body strength and endurance.
Objective: To lift the upper body off the floor using the muscles of the back and hold the
position to allow for the measurement.
Test Directions:
•
Warm-up with easy stretching.
•
Select a partner to measure and record your score.
•
Lie on the mat in a prone position (facedown).
•
Toes are pointed and hands are placed under the thighs.
•
A coin or other marker is placed on the floor in line with the student’s eyes.
•
During the lift, the student should focus on the coin or marker.
•
Lift the upper body off the floor in a very slow and controlled manner to a maximum
height of 12 inches.
•
The head should be maintained in a neutral (straight) alignment with the spine.
•
Hold the position long enough to allow the tester to place the ruler on the floor in front
and determine the distance from the floor to your chin.
•
Return to the starting position in a controlled manner. Two trials are allowed.
•
Record the highest score.
Scoring: The score is recorded in inches. Distances above 12 inches should be recorded as 12
inches.
Warm-up and
do some arm and shoulder
stretches before trying this
test.
The pull-up test measures the level of
muscular strength and endurance of
the arm and shoulder muscles.
Warm-up and do
some arm and shoulder stretches
before trying this test.
The modified pull-up test measures the strength of the arm and shoulder muscles.
Warm-up and do
some arm and shoulder stretches
before trying this test.
The flexed arm hang test measures the
muscular strength and endurance of the
arm and shoulder muscles.
Test Directions:
•
The tester should be trained or be monitored until the correct technique is learned.
•
Take measurements on the right side.
•
Relax the arm or leg being measured.
•
Take measurements prior to exercising.
•
Firmly grasp the skinfold between the thumb and forefinger and lift it away from the
body tissue.
•
Place the caliper one half inch below the pinch site.
•
Three measurements are taken but it is recommended to alternate between the two
sites rather than measuring three in a row at one site.
•
Triceps Skinfold Measurement – the site is halfway between the elbow and top of the
shoulder over the tricep muscle. The pinch is best done slightly above the midpoint so that the
measurement is at the midpoint. The skinfold should be vertical.
•
Calf Skinfold Measurement – the site is on the inside of the right lower leg at the
largest part of the calf. The right foot should be placed on an elevated surface so that the knee
is bent at a 90 angle. The pinch is done slightly above the midpoint so that the measurement is
at the midpoint.
•
Measurements should be taken by the same tester when future testing is done.
o
Scoring: The skinfold measure is recorded from the caliper in millimeters. Scores are
recorded to the nearest .5 millimeters. Three measurements for each site are taken and the
middle score is recorded. The charts on the following pages can be used to determine your
body fat percentage based on the total of your skinfold measurements.
Waist Circumference
Waist circumference is another indirect way to
measure your body composition. Waist
circumference is the distance around your natural
waist (just above your navel). Your goal for waist
circumference is less than or equal to 40 inches for
males and less than or equal to 35 inches for
females.
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Healthy People 2010 Goals
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Improve health, fitness and quality of life through daily physical activity.
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Increase the proportion of adolescents who engage in moderate physical
activity for at least 30 minutes on 5 or more of the previous 7 days.
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Increase the proportion of adolescents who engage in vigorous physical
activity that promotes cardiorespiratory fitness 3 or more days per week for 20 or
more minutes per occasion.
•
Increase the proportion of adolescents who participate in daily school
physical education.
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Increase the proportion of adolescents who spend at least 50 percent of
school physical education class time being physically active.
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Increase the proportion of children and adolescents who view television 2 or
fewer hours per day.
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Increase proportion of people who perform physical activity that enhances
and maintains muscular strength, muscular endurance and flexibility.
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