Fitness Tests
Fitness Tests
Name | Description |
|---|---|
15 meter PACER | Objective: To measure cardiorespiratory or aerobic endurance (VO2 max). Testing: The Progressive Aerobic Cardiovascular Endurance Run (P.A.C.E.R.) is a multi-stage fitness test, performed in a shuttle-run format that helps children pace themselves effectively. An accurately measured 15-meter distance on a non-slippery and flat surface free of debris is used. Scoring: A lap is one 15-meter distance (from one end to the other). The scorer records the lap number by crossing off the corresponding lap number on the P.A.C.E.R. score sheet. The recorded score is the total number of laps completed by the student. Laps with form corrections (laps not completed by the next beep) are not considered correctly performed and should not be counted in the student’s number of completed laps. |
15 meter PACER (17+) | This test is only for students with Age 17+. Objective: To measure cardiorespiratory or aerobic endurance (VO2 max). Testing: The Progressive Aerobic Cardiovascular Endurance Run (P.A.C.E.R.) is a multi-stage fitness test, performed in a shuttle-run format that helps children pace themselves effectively. An accurately measured 15-meter distance on a non-slippery and flat surface free of debris is used. Scoring: A lap is one 15-meter distance (from one end to the other). The scorer records the lap number by crossing off the corresponding lap number on the P.A.C.E.R. score sheet. The recorded score is the total number of laps completed by the student. Laps with form corrections (laps not completed by the next beep) are not considered correctly performed and should not be counted in the student’s number of completed laps. |
20 meter PACER | Objective: To measure cardiorespiratory or aerobic endurance (VO2 max). Testing: The Progressive Aerobic Cardiovascular Endurance Run (P.A.C.E.R.) is a multi-stage fitness test, performed in a shuttle-run format that helps children pace themselves effectively. An accurately measured 20-meter distance on a non-slippery and flat surface free of debris is used. Scoring: A lap is one 20-meter distance (from one end to the other). The scorer records the lap number by crossing off the corresponding lap number on the P.A.C.E.R. score sheet. The recorded score is the total number of laps completed by the student. Laps with form corrections (laps not completed by the next beep) are not considered correctly performed and should not be counted in the student’s number of completed laps. |
20 meter PACER (17+) | Note: This test is only for students with Age 17+. Objective: To measure cardiorespiratory or aerobic endurance (VO2 max). Testing: The Progressive Aerobic Cardiovascular Endurance Run (P.A.C.E.R.) is a multi-stage fitness test, performed in a shuttle-run format that helps children pace themselves effectively. An accurately measured 20-meter distance on a non-slippery, flat surface free of debris is used. Scoring: A lap is one 20-meter distance (from one end to the other). The scorer records the lap number by crossing off the corresponding lap number on the P.A.C.E.R. score sheet. The recorded score is the total number of laps completed by the student. Laps with form corrections (laps not completed by the next beep) are not considered correctly performed and should not be counted in the student’s number of completed laps. |
Back-Saver Sit-and-Reach | Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |
Back-Saver Sit-and-Reach (17+) | Note: This test is only for students with Age 17+. Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |
| Curl-Ups | Objective: To measure abdominal strength/endurance by maximum number of curl-ups performed in three minutes. Testing: Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk, curling up to touch the outside of forearms and elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. To start, a timer calls out the signal "Ready? Go!" and begins timing student for three minutes. The student stops on the word "stop." Scoring: "Bouncing" off the floor is not permitted. The curl-up should be counted only if performed correctly. |
| Curl-Ups (17+) | Note: This test is only for students with Age 17+. Objective: To measure abdominal strength/endurance by maximum number of curl-ups performed in three minutes. Testing: Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk, curling up to touch the outside of forearms and elbows to thighs and then lowers the back to the floor so that the scapulas (shoulder blades) touch the floor, for one curl-up. To start, a timer calls out the signal "Ready? Go!" and begins timing student for three minutes. The student stops on the word "stop." Scoring: "Bouncing" off the floor is not permitted. The curl-up should be counted only if performed correctly. |
| One-Mile Run/Walk | Objective: To measure heart/lung endurance by the fastest time to cover a designated distance. Testing: On a safe, one-mile distance, students begin running on the count "Ready? Go!" Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible. Scoring: Before administering this test, students' health status should be reviewed. Also, students should be given ample instruction on how to pace themselves and should be allowed to practice running this distance against time. Sufficient time should be allowed for warming up and cooling down before and after the test. Times are recorded in minutes and seconds. |
| One-Mile Run/Walk (17+) | This test is only for students with Age 17+. Objective: To measure heart/lung endurance by fastest time to cover a designated distance. Testing: On a safe, one-mile distance, students begin running on the count "Ready? Go!" Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as short a time as possible. Scoring: Before administering this test, students' health status should be reviewed. Also, students should be given ample instruction on how to pace themselves and should be allowed to practice running this distance against time. Sufficient time should be allowed for warming up and cooling down before and after the test. Times are recorded in minutes and seconds. |
| Rt. Angle Push-Ups | Objective: To measure upper body strength/endurance by a maximum number of push-ups completed. Testing: The student starts in the push-up position with hands under shoulders, arms straight, fingers pointed forward, and legs straight, parallel, and slightly apart (approximately 2-4 inches) with the toes supporting the feet. Keeping the back and knees straight, the student then lowers the body until there is a 90-degree angle formed at the elbows with upper arms parallel to the floor. A partner holds her/his hands at the point of the 90-degree angle so that the student being tested goes down only until her/his shoulders touch the partner's hand, then back up. The push-ups are done to a metronome (or audio tape, clapping drums) with one complete push-up every three seconds, and are continued until the student can do no more at the required pace. The student should remain in motion during the entire three-second interval. Scoring: Record only those push-ups done with proper form and in rhythm. Rationale: Right angle push-ups provide a good indicator of the range of strength/endurance found in children and youth, whereas some are unable to do any pull-ups. Pull-ups remain an option for those students at higher levels of strength/endurance. |
| Rt. Angle Push-Ups (17+) | Note: This test is only for students with Age 17+. Objective: To measure upper body strength/endurance by a maximum number of push-ups completed. Testing: The student starts in push-up position with hands under shoulders, arms straight, fingers pointed forward, and legs straight, parallel, and slightly apart (approximately 2-4 inches) with the toes supporting the feet. Keeping the back and knees straight, the student then lowers the body until there is a 90-degree angle formed at the elbows with upper arms parallel to the floor. A partner holds her/his hands at the point of the 90-degree angle so that the student being tested goes down only until her/his shoulders touch the partner's hand, then back up. The push-ups are done to a metronome (or audio tape, clapping, drums) with one complete push-up every three seconds, and are continued until the student can do no more at the required pace. The student should remain in motion during the entire three second interval. Scoring: Record only those push-ups done with proper form and in rhythm. Rationale: Right angle push-ups provide a good indicator of the range of strength/endurance found in children and youth, whereas some are unable to do any pull-ups. Pull-ups remain an option for those students at higher levels of strength/endurance. |
| Sit-and-Reach Left | Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |
| Sit-and-Reach Left (17+) | Note: This test is only for students with Age 17+. Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |
| Sit-and-Reach Right | Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |
| Sit-and-Reach Right (17+) | Note: This test is only for students with Age 17+. Objective: To measure flexibility of lower back and hamstrings. Testing: A specially constructed box is used with a measuring scale marked in inches, with 9 inches at the level of the feet. Student removes shoes and sits on floor with knees fully extended, feet shoulder-width apart, and soles of the feet held flat against the end of the box. With hands on top of each other, palms down, and legs held flat, the student reaches along the measuring line as far as possible. After three practice reaches, the fourth reach is held while the distance is recorded. Scoring: Legs must remain straight, soles of feet against box, and fingertips of both hands should reach evenly along measuring line. Scores are recorded to the nearest half-inch. |