Phys Ed

Ftiness Testing Program

This year, all students in PE classes will be undertaking fitness testing. Some classes have already conducted these over the first few weeks of the year to give students a guide to where their fitness is at and set some goals on how to improve this year. Below is some further information on why we do fitness tests and the different components of fitness and how test them. Regardless of results, PE staff encourage all students to set themselves personal goals in regards to their fitness and to approach fitness testing with a positive attitude.

Reasons for fitness testing

to show a starting level of fitness
to motivate or set goals
to vary an existing training programme
to monitor improvement
compare to national averages
identify strengths or weaknesses
to re-evaluate needs in training

Fitness Components and Fitness Tests for each:

Cardiovascular Endurance

Multistage Fitness Test (Beep Test)

Tests cardiovascular endurance
Also known as the beep test
A recording of regular beeps is used, the beeps get faster over time
You must run between 2 lines, 20m apart, before the next beep
Your foot must be on or over the line when the beep comes
If you miss a beep you are allowed 2 more to catch up
If you miss 3 in a row you are out and must record the level and number of shuttles as told on the recording
This gives an estimation of your VO2 max, the higher this is the fitter you are

Muscular strength and endurance

You can test most muscle groups in the body by seeing how many exercises which work that muscle you can do, for example, push-ups, sit-ups, tricep dips etc

Agility

Setting up a course using cones for you to dodge in and out of can test your agility. Time how long it takes you, making sure you don't touch any of the cones, to see if you improve. Use the Illinois Agility Test.

Speed

Any test which measures how quickly you move from A to B can be used to assess your speed. The simplest is a 30m sprint with a rolling start (meaning you run through the start line, this removes acceleration and measures speed only).

Balance

The stork test involves standing on one leg with the other foot touching the standing knee, the eyes closed and hands on the hips. Hold this position for as long as possible without moving the hands, feet or opening the eyes. Wobbling is ok!

Flexibility

The most common test for flexibility is the sit and reach test. Sit on the floor with both legs straight out in front of you. Place a box at your feet (touching the soles of your feet) with a ruler attached to the top of it. Reach as far as you can along the ruler, keeping your legs straight

Coordination

Wall toss test. Use a tennis ball to throw against a wall either using the same hand or alternate hands. count the number of successful throws and catches in a set time (30 seconds)

Power

test muscular power by testing how far pupils can jump in the Standing Broad Jump

Reaction time

Ruler drop test. Pupils have to catch a ruler between their finger and thumb and record the distasnce the ruler falls before it is caught. Pupils to have 3 or more goes and take an average of results.

Personal Development

On Tuesday Miss Caia’s Personal Development class had the opportunity to listen to Martyn Lawrence. Martyrn is 24 years old and lives with Cerebral Palsy. He delivered a motivational and inspirational speech, which aimed to inspire and educate the students on their own perspective of living. We thank Martyn for coming to Wanganui, it was an enjoyable experience for all those involved.