• Sit and Reach

    Sit and Reach

    Test Objective: Measures flexibility of the lower back and hamstrings
     
     
    Test Description: 
     - The student sits facing the box without shoes on. 
    - The footline is 9 inches, with the zero end of the measuring device closest to the student.
    - One leg is extended, with the foot placed flat against the end of the box. The other knee is bent, with the sole of the foot flat against the floor.
    - The instep is positioned in line with, and 2 to 3 inches to the side of the straight knee. The knee of the extended leg should remain straight and the hips must remain square to the box.
    - The student extends the arms, one hand on top of the other so that the fingertips are even (keeping back straight and head up), and reaches forward along the measuring scale four times and holds the position of the fourth reach for at least one second.
    - The student switches legs and repeats the procedure again. 
     
    Scoring:
    - Record the number of inches on each side to the nearest half-inch reached, to a maximum of 12 inches. To meet the Health Fitness Zone, the student must meet the standard on both the right and left sides.

     

     

    Partial Curl-Ups

    Partial Curl-Ups       Partial Curl-Ups

     
    Test Objective: Measures abdominal strength and endurance. Abdominal fitness is important to good health because low levels are associated with bad posture and lower back pain in later years. 
     
    Test Description:
    - The student lies on his or her back with the knees flexed and the feet approximately 12 inches from the buttock
    - Feet cannot be held or rest against an object
    - The arms are straight and parallel to the trunk with palms of hands resting on the mat
    - Set to a specified pace, students complete as many repititions as possible to a maximum of 75 at the specified pace/cadence. The correct curl-up is performed to a pace of one complete curl-up every three seconds (1.5 seconds up and 1.5 seconds down, with no hesitation
    - The student raises up, reaching the appropriate position: scapula two inches off the ground and lowers down with the shoulders touching the mat. The heels of the feet must remain in contact with the floor.
    - There is no pause in the up or down position. The curl-ups should be continuous, with the abdominal muscles engaged throughout the assessment. The movement is slow and controlled.
     
    Scoring:
    - Record the total number of correctly performed curl-ups within the time limit. A curl-up is complete each time the student's head returns to the mat. Maximum number of curl-ups is 75.
    - Incorrect curl-up performance includes: 
                   - not touching the mark or raising the shoulders up two inches off the floor; shoulders do not tough mat  on the way down
                   - pauses and rest periods are not allowed. Movement must be continuous and with cadence. 
                   - head must return to the mat on each repitition
                   - heel(s) come off the ground
    - The test is terminated when the student has any two corrections .

     

     

    Right Angle Push Ups

    Right Angle Push-Ups

     

    Test Objective: Measures upper-body strength and endurance. Muscle fitness is required for people of all ages in order to perform daily living and recreational activities with vigor and undue fatigue. 

     

    Test Description:

    • The student assumes the prone position (face down). 
    • Hands placed slightly wider than shoulder width with fingers stretched out 
    • Legs straight and parallel and feet cannot be resting against an object 
    • Back is straight and the head is positioned so the student is looking slightly in front of his or her hands 
    • Students begin in the up position and begin performing push-ups according to the cadence. The correct push-up is performed to a pace of one complete push-up every three seconds (1.5 seconds down and 1.5 seconds up, with no hesitation) 
    • Push-ups are continuous, with the muscles in a constant state of contraction and no resting. Emphasis is placed on the arm and shoulder muscles remaining engaged throughout the assessment 

    Scoring:

    • Record the total number of correctly performed push-ups within the time limit. Maximum number of push-ups is 40.
    • Incorrect push-up performance includes: 

    - arching or sagging of the back 

    - not achieving the right angle at the elbow during the down phase 

    - not achieving the straight arm position during the up phase 

    - knees touching the floor 

    - being off cadence. 

     

    • The test is terminated when the student has any two corrections.

     

     

    PACER Test

    PACER (Progressive Aerobic Cardiovascular Endurance Run) - set to music, a paced 15 meter shuttle run increasing in intensity as time progresses.

    Test Objective: The purpose of this test is to measure aerobic endurance. 

    - The objective of this test is to run as long as possible back and forth across a 15 meter space at a specified pace that gets faster every minute (every 9 laps). 
    - The PACER is a good indicator of the ability of the circulatory and respiratory systems to supply oxygen to functioning muscles, in other words the capacity to perform activities using large muscle groups over an extended period of time.
    - The importance of cardiorespiratory fitness lies in the fact that heart disease is a leading cause of death in our society. 

     

    Test Description:

    - Students are instructed to run from one end of the gym to the other to make it to the line prior to the beep. The test continues and increases in speed by level every 9 laps. 
    - The first time the student does not reach the line by the beep, the student stops where he/she is and reverses direction immediately, attempting to get back on pace. The test is completed for a student the next time he/she fails to make the beep. 

    Scoring: 

    - A lap is one 15 meter distance (from one to the other). The scorer records the lap number by crossing off the corresponding lap number on the PACER score sheet. The recorded score is the total number of laps completed by the student. The first correction (not making it to the line by the beep) should be counted in the overall score.

     

     

    One-Mile Run/Walk

     

    Test Objective:

    Student is to cover the distance of one mile in as short a time as possible. This test measures aerobic endurance.

     

    Test Description:

    The one-mile run/walk is a good indicator of the ability of the circulatory and respiratory systems to supply oxygen to functioning muscles, in other words the capacity to perform activities using large muscle groups over an extended period of time. The importance of cardiorespiratory fitness lies in the fact that heart disease is a leading cause of death in our society. Emphasis should be placed on developing the fastest pace that can be sustained for the full distance covered. Students are instructed to run/walk one complete mile in the fastest time possible.

    Scoring:

    Record the minutes and seconds it takes for each student to complete the distance of one mile.

     

    Saxe Rules:

    Fall: Walk/run around the middle soccer field for a total of 5 laps. Students start in front of the soccer net and finish by the last orange cone. Follow the white lines of the field or a little bit inside. Round the corners next to the orange cones. Pass students on the inside if needed. Each time you pass the teacher, he/she will let you know the time and how many laps are left to go. Students will have two opportunities to earn their best time.

    Students should…

    • Run/walk the mile with full effort and following directions
    • Pace themselves alone, no talking or walking/running with others
    • On their second mile, attempt to beat their time from last time or come within 30 seconds

     

    Spring: Run on or just to the outside of the solid white lines of the field, using the two lax fields that are even in size only (not the one that is closest to South Ave.) Start on the corner closest to the baseball field on lax field #2. Students should round the corners, with the large orange cones on their left side. Students should all run in the same direction heading towards the recess fields, with the same start/end point to be consistent. Students will complete 3 and ¾ laps with the end point being the 2nd dashed line of the lax field #2 (therefore not reaching a full 4 laps). Each time you pass the teacher, he/she will let you know the time and how many laps are left to go. Students will have two opportunities to earn their best time.

    Students should…

    • Run/walk the mile with full effort and following directions
    • Pace themselves alone, no talking or walking/running with others
    • Achieve goal and/or beat their time from the fall (or come within 30 seconds)
    • On their second spring mile, attempt to beat their time from last time or come within 30 seconds