• Physical Fitness


    The fitness you will be tested in falls into six areas, with multiple tests per area.  They are:

    1. Aerobic Capacity
      1. PACER (Progressive Aerobic Cardiovascular Endurance Run)
      2. One-Mile Run
      3. Walk Test (only for ages 13 or older)
    2. Abdominal Strength and Endurance
      1. Curl-up
    3. Upper Body Strength and Endurance
      1. Push-up
      2. Modified Pull-up
      3. Flexed-Arm Hang
    4. Body Composition
      1. Skinfold Measurements
      2. Body Mass Index
      3. Bioelectric Impedance Analyzer
    5. Trunk Extensor Strength and Flexibility
      1. Trunk Lift
    6. Flexibility
      1. Back-Saver Sit and Reach
      2. Shoulder Stretch



    Aerobic Capacity


    1. PACER test
      1. We will perform the PACER test multiple times throughout the school year.
      2. There will be two sets of cones set up 20 meters apart from one another, usually accompanied by a line.
        1. In the gym, it is slightly less than one full length of the basketball court.
        2. Outside it is the width of roughly two volleyball courts or the length of one outdoor basketball court.
      3. The test starts with a beep, then you run 20 meters.
      4. This will continue until you cannot run anymore.
      5. The beeps will get progressively faster the longer you run.
      6. VIDEO: https://pftdata.org/video.aspx?v=Pacer
    2. One-Mile Run
      1. The mile run takes place on either the basketball courts or the field.
        1. On the field, it is slightly more than four laps.
        2. On the basketball court, it is exactly ten laps.
      2. Pacing is crucial to your success. Do not sprint and then walk, and repeat this process.  Find a slower pace and maintain it, rather than starting and stopping.
      3. If you stop to walk, have a plan or strategy to start running again. Count a specific number of steps or a specific distance rather than simply when you feel good again. 
      4. VIDEO: https://pftdata.org/video.aspx?v=One-Mile Run
    3. Walk Test
      1. The walk test is rarely used; however, it measures how much you walk during a 20 minute period.
      2. This test is usually reserved for students with an accommodation or injury.
      3. If you are older than 13, this test is not valid and cannot be used.
      4. VIDEO: https://pftdata.org/video.aspx?v=Walk Test


    Abdominal Strength and Endurance

    1. Curl-Up Test
      1. The student will lie on their back.
      2. Their head will make contact with the mat.
      3. Place your arms at your side, palms on the floor.
      4. Your legs will be bent, with your feet flat on the ground.
      5. Follow the cadence.
      6. Stay on cadence, going up and down only when told to. There is a slight pause at the top of the curl-up.
      7. VIDEO: https://pftdata.org/video.aspx?v=Curl-Up


    Upper Body Strength and Endurance


    1. Push-up
      1. Start position is with your hands beneath your shoulders, feet behind you.
      2. Your body should be in a straight line from your shoulders to your hips to your feet.
      3. Your arms should be in a straight line from your hands to your elbows to your shoulders.
      4. Follow the cadence.
      5. Stay on cadence, going up and down only when told to. There is a slight pause at the bottom of the push-up.
      6. Your arms must go down to 90* at the bottom.
      7. VIDEO: https://pftdata.org/video.aspx?v=Push-Up
    2. Flexed Arm Hang
      1. The equipment is a pull-up bar.
      2. You will jump up, both hands on the bar, and keep your chin above the bar.
      3. The goal is to hang on to the bar for as long as possible while keeping your chin above the bar, without touching it.
      4. VIDEO: https://pftdata.org/video.aspx?v=Flexed-Arm%20Hang


    Trunk Extensor Strength and Flexibility


    1. Trunk Lift
      1. This is the only test we use for this component.
      2. Students will lie on their stomach with their face towards the mat.
      3. They will tuck their hands under their legs, with their palms on their thighs.
      4. The goal is to lift your chin up as high as possible without moving your feet off of the mat, or your hands from under your legs.
      5. The distance is measured from the mat to your chin.
      6. VIDEO: https://pftdata.org/video.aspx?v=Trunk%20Lift




    1. Back-Saver Sit and Reach
      1. This test is used to test the flexibility of the legs.
      2. Students will sit down with the measuring devise in front of them.
      3. Students will be tested on each leg separately.
      4. This test is for lower body flexibility
      5. VIDEO: https://pftdata.org/video.aspx?v=Back-Saver%20Sit%20and%20Reach
    2. Shoulder stretch
      1. This test is used for the flexibility of the shoulders and arms.
      2. Students will stand and place one hand behind their back, bent upwards towards their shoulders. The palm will be facing out.
      3. They will use their opposite arm to reach up and try to reach down to grab onto, or touch, their opposite hand.
      4. This test is for upper body flexibility.
      5. VIDEO: https://pftdata.org/video.aspx?v=Shoulder%20Stretch


    Body Composition


    1. Students will have their height and weight measured.
    2. This information is used to determine, along with their age and gender, what their Healthy Fitness Zone (HFZ) is.
    3. This HFZ varies for each student depending on these four factors.
      1. Height
      2. Weight
      3. Age
      4. Gender