MUSCLE PERFORMANCE TESTING

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Assessment

I will assess the students by having them perform these fitness tests. They will also need to calculate their body fat percentage and their BMI without the use of specialty machines.

High School Fitness Tests

Shuttle Run Standing Long Jump 40 Yard Dash Sit and Reach All used in President’s Challenge

President’s Challenge

Two Types: Performance Related- Athletic performance Health Related- Lower risks of high blood

pressure, diabetes, low back pain. Aerobic Fitness- Heart and lungs Muscular, Strength, Endurance- Protect lower

back Flexibility- ROM Body Composition- Body fat

Shuttle Run

Tests speed and agility. Wooden blocks, marker cones,

measurement tape, stopwatch. Procedure

Set up two lines of cones 30 ft. apart. Place 2 blocks of wood behind one of the

lines. Student picks up both blocks and returns

them one at a time.

Shuttle Run

Scoring: Two or more trials. Quickest is recorded. Nearest 10th of a second. Blocks placed, not thrown.

Shuttle Run

Shuttle Run

Standing Long Jump

A.K.A. Broad Jump. Used in NFL combine. Once an event at Olympic Games. Event in the Sports Hall Competition in

the UK. Measures explosive leg power.

Standing Long Jump

Equipment: Tape Measure- measure distance. Non slip floor for take off. Soft landing area. Lines should me clearly marked. Long Jump Landing Mats also used.

Standing Long Jump

Procedure: Stand behind line. Feet slightly apart. Two foot take off, swing arms, bend knees. Jump as far as possible, don’t fall back. Land on both feet. 3 attempts allowed.

Standing Long Jump

Scoring: Measurement is taken from the take off line

to the nearest point of contact on the landing (heels).

Record best of 3 attempts.Rating Males (cm) Females

(cm)

Excellent > 250 >200

Very Good 241-250 191-200

Above Average

231-240 181-190

Average 221-230 171-180

Below Average

211-220 161-170

Poor 201-210 151-160

Very Poor < 191 <141

Sit and Reach

Measures flexibility of the lower back and hamstring muscles.

Sit and reach box is used. Procedure:

Sit on ground with legs straight out . Feet must be placed flat against the box

and shoulder width. Hands on top of each other with palms

facing down.

Sit and Reach Scoring

3 practice reaches. 4th reach is held for 2 seconds. Recorded to nearest centimeter or half

inch.In cm (feet

being 0)Men Women

Super > +27 > +30

Excellent +17 to +27 +21 to +30

Good +6 to +16 +11 to +20

Average 0 to +5 +1 to +10

Fair -8 to -1 -7 to 0

Poor -19 to -9 -14 to -8

Very Poor < -20 < -15

Sit and Reach Test

Sit and Reach Test

Sit and Reach Test

Other Tests

Other popular fitness tests are: Sit-ups Push-ups Vertical Jump 1- mile run