ONE MILE RUN Aerobic Capacity Test Option 1 Run one mile as quickly as possible. If a student cannot run the entire mile, walking is permitted. 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. 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) Page 14 of 26
PACER Aerobic Capacity Test Option 2 Run as long as possible back and forth a 20-meter space at a specified pace which gets faster each minute. 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. 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) Page 15 of 26
ABDOMINAL CURL-UP Abdominal Strength Required Test Complete as many curl-ups as possible at specified pace. Starting position for the curl-up test. Position of student in the up position for the curl-up test. 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) Page 17 of 26
TRUNK LIFT Trunk Extension Required Test Lift the upper body off floor using back muscles and hold position for measurement. 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. 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. Page 18 of 26
PUSH-UP Upper Body Strength Test Option 1 Complete as many push-ups as possible. 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. 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. Page 19 of 26
MODIFIED PULL-UP Upper Body Strength Test Option 2 Complete as many modified pull-ups as possible. 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. 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. Page 20 of 26
FLEXED ARM HANG Upper Body Strength Test Option 3 Hang with chin above the bar as long as possible. 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. 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. Page 21 of 26
SIT AND REACH Flexibility Test Option 1 Reach the specified distance on the right and left sides of the body. 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. 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. Page 22 of 26
SHOULDER STRETCH Flexibility Test Option 2 Touch the fingertips together behind the back. 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. 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. (Test example: student met the standard on the left side and met the standard on the right side) SHOULDER STRETCH L R Y NY Shoulder stretch on the left side. Shoulder stretch on the right side. Page 23 of 26
BODY MASS INDEX Body Composition Test Option 1 Provide an indication of the appropriateness of weight relative to height. Measure height in feet and inches, and weight in pounds. 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) Page 24 of 26