ONE MILE RUN
FITNESS TEST:
Aerobic Capacity – Test Option 1
OBJECTIVE:
Run one mile as quickly as possible. If a student cannot
run the entire mile, walking is permitted.
INSTRUCTIONS:
Students will begin on the signal “Ready, Start.” If
necessary, someone can count the number of laps.
The test is over when a mile has been run or cannot
be completed.
SCORING:
Test results are recorded in minutes and seconds,
and entered into the e-Template. If a student cannot
finish the One Mile Run test, 59 minutes and 59
seconds should be entered.
Note:
Height and Weight are required for scoring this test.
(Test example: student completed the One-Mile Run in 9 minutes and
42 seconds and is 5 feet 4 inches and weighs 99 pounds)
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PACER
FITNESS TEST:
Aerobic Capacity – Test Option 2
OBJECTIVE:
Run as long as possible back and forth a 20-meter
space at a specified pace which gets faster each
minute.
INSTRUCTIONS:
Students run across the 20-meter distance and touch
line with foot by the time the beep sounds. The test is
over the second time a student does not a reach line
by the beep.
SCORING:
Test result is recorded as the number of 20-meter
laps completed successfully and entered into the
e-Template. The first form break counts and therefore
the minimum score is 1.
(Test example: student completed 52 Pacer laps)
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ABDOMINAL CURL-UP
FITNESS TEST:
Abdominal Strength – Required Test
OBJECTIVE:
Complete as many curl-ups as possible at
specified pace.
INSTRUCTIONS:
Starting position for the curl-up test.
Position of student in the “up” position for the curl-up test.
SCORING:
Students lie on their backs, knees bent at 140
degrees, feet flat on the floor, arms straight
and parallel to the trunk with palms down.
A measuring strip should be on the mat with
fingertips resting on the edge of it. Keeping
heels in contact with the mat, student should
curl up slowly sliding fingers across the
measuring strip until fingertips reach the other
side, and back down until head touches mat.
Curl-ups should be performed slowly and
controlled. The test is over when you stop, reach
75 curl-ups, a second form break occurs, or at
four minutes.
Test result is recorded as the number of correctly
performed curl-ups and entered into the
e-Template. The first form break counts and
therefore the minimum score is 1.
(Test example: student completed 45 abdominal curl-ups)
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TRUNK LIFT
FITNESS TEST:
Trunk Extension – Required Test
OBJECTIVE:
Lift the upper body off floor using back muscles and
hold position for measurement.
INSTRUCTIONS:
Lie on stomach. Point toes and put hands under
thighs. Slowly lift upper body off floor to a maximum
of 12 inches. Your partner puts a ruler on the floor
in front of you and measures the distance from your
chin to the floor. Try this two times.
SCORING:
Test result is recorded as the higher of two attempts
to the nearest inch and entered into the e-Template.
(Test example: student had a trunk lift measurement of 12 inches)
Starting position for the trunk lift.
Student in the “up” position for the trunk lift.
Measurement of trunk lift.
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PUSH-UP
FITNESS TEST:
Upper Body Strength – Test Option 1
OBJECTIVE:
Complete as many push-ups as possible.
INSTRUCTIONS:
Assume the starting position. Push up until your arms
are straight, keeping your legs and back straight.
Lower your body until elbows make a 90° angle
and push back up to starting position. Continue
as many times as possible, performing a push-up
approximately every three seconds. The test is over
when you stop, reach 75 push-ups, a second form
break occurs, or at four minutes.
SCORING:
Test result is recorded as the number of push-ups
completed and entered into the e-Template.
The first form break counts and therefore the
minimum score is 1.
(Test example: student completed 25 push-ups)
Starting position for the push-up test.
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MODIFIED PULL-UP
FITNESS TEST:
Upper Body Strength – Test Option 2
OBJECTIVE:
Complete as many modified pull-ups as possible.
INSTRUCTIONS:
Place an elastic band 7-8” below and parallel to bar. Lie
on your back with shoulders directly under bar. Grasp
bar with an overhand grip (palms away from body).
Pull-up until chin is above elastic band. Continue as
many times as possible. The test is over when you stop,
reach 75 pull-ups, or a second form break is made.
SCORING:
Test result is recorded as the number of modified
pull-ups completed and entered into the e-Template.
The first form break counts and therefore the minimum
score is 1.
(Test example: student completed 15 modified pull-ups)
Student in the “up” position for the modified pull-up test.
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FLEXED ARM HANG
FITNESS TEST:
Upper Body Strength – Test Option 3
OBJECTIVE:
Hang with chin above the bar as long as possible.
INSTRUCTIONS:
Grasp the bar with an overhand grip (palms away
from body). With a partner’s help, raise body so chin
is above bar. The stopwatch is started at this point.
Hold chin above the bar as long as possible. The
test is over when you stop, reach 90 seconds, chin
touches the bar, head tilts backward to keep chin
above bar, or chin falls below the bar.
SCORING:
Test result is recorded as the number of seconds
in the flexed arm hang position and entered into
the e-Template.
(Test example: student maintained flexed arm hang for 10 seconds)
Starting position for the flexed arm hang test.
Student in the “up” position for the flexed arm hang test.
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SIT AND REACH
FITNESS TEST:
Flexibility – Test Option 1
OBJECTIVE:
Reach the specified distance on the right and left
sides of the body.
INSTRUCTIONS:
Be sure the ruler is positioned so that the 9‑inch mark
is at the edge of the box. Remove shoes and sit down.
One foot should be flat against the end of the box,
while the other foot is flat on the floor. Put one hand
on top of the other and reach forward with both
hands four (4) times to a maximum of 12 inches. On
the fourth reach, hold for at least one second. Switch
legs and repeat.
SCORING:
Test results are recorded as the number of inches
(rounded to the nearest inch) for both the left and
right sides and entered into the e-Template.
(Test example: student measured 12 inches on the left side
and 10 inches on the right side)
Back-saver sit and reach stretch for the right side.
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SHOULDER STRETCH
FITNESS TEST:
Flexibility – Test Option 2
OBJECTIVE:
Touch the fingertips together behind the back.
INSTRUCTIONS:
For right shoulder, reach with right hand over right
shoulder. For left shoulder, reach with left hand over
left shoulder. The test is over when you stop or are
able to touch fingers of both hands.
SCORING:
Test results are recorded as Y/N for both the right and
left sides. For each side, Y is entered if student touches
fingers of both hands, and N if not.
SHOULDER STRETCH
(Test example: student met the standard on the left side
and met the standard on the right side)
L
Y
Shoulder stretch on the left side.
SHOULDER STRETCH
R
Y
N
Shoulder stretch on the right side.
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BODY MASS INDEX
FITNESS TEST:
Body Composition – Test Option 1
OBJECTIVE:
Provide an indication of the appropriateness
of weight relative to height.
INSTRUCTIONS:
Measure height in feet and inches, and weight
in pounds.
SCORING:
Height (ft. and in.) and weight are entered into
the e-Template.
Note: This test must be completed in order to score
AEROBIC CAPACITY tests.
(Test example: student has a height of 5 feet 4 inches
and weighs 99 pounds)
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