Physical Fitness Testing

Every student who enrolls in physical education (in grades 6, 7, and 8) are required to
take the Physical Fitness Test (PFT) every year. In an effort to make sure that your child
is as physically fit as possible, we have the students take the test at least twice per year.
The test assesses five areas: Cardiovascular Endurance, Muscular Strength and
Endurance, Flexibility, and Body Composition. There are specific protocols that must be
followed in order for the test to be valid. Below, you will be provided with information
about how each of the test items need to be performed.

If you have any question about how the test needs to be performed, or what kind of
exercises you can do to improve your performance on the test, come and see me.

Vocabulary
Cardiovascular Endurance, otherwise known as Aerobic Fitness is the "ability to
perform large muscle, dynamic, moderate to high intensity exercise for prolonged
periods" (ACSM 2000).

Muscular Strength is the ability of a muscle or muscle group to exert a maximal force
against a resistance one time through the full range of motion.

Muscular Endurance is the ability of a muscle or muscle group to exert a submaximal

force repeatedly over a period of time.

Flexibility is the ability to move a joint through its complete range of motion (ACSM
2000).

Body Composition is the amount of lean body mass (all tissues other than fat, such as
bone, muscle, organs, and body fluids) compared with the amount of body fat, usually
expressed in terms of percent body fat.

The Tests
PACER (Cardiovascular Endurance)
The PACER stands for Progressive Aerobic Cardiovascular Endurance Run. It is set to
music, a paced, 15/20-meter shuttle run increasing in intensity as time progresses.

Equipment required: Flat non-slip surface, marking cones, up to 20m measuring tape,
PACER test cd, cd player, recording sheets.

Procedure: There are two variations of this test, with the lines placed either 15 or 20
meters apart. The 15 m test distance is recommended for the 2nd and 3rd grade or when
there are space limitations. The test involves continuous running between the two lines in
time to recorded beeps. The time between recorded beeps decrease each minute (level)
requiring an increase in pace. The subjects continue until they are unable to keep pace
with the beeps. There are a total of 21 levels, which would take approximately 21
minutes to complete.

Scoring: The score is the level and number of shuttles reached before the athlete was
unable to keep up with the recording for two ends.

Push-Up (Muscular Strength & Endurance)

The push up test measures upper body strength and endurance. In this test, the maximum
number of push up performed at a rate of one every three seconds is recorded.

Equipment required: floor mat, PACER cd with push-up cadence track

Procedure: Start in the push up position - with the hands and toes touching the floor, the
body and legs are in a straight line, feet slightly apart, the arms at shoulder width apart,
extended and at a right angle to the body. Keeping the back and knees straight, the
subject lowers the body until there is a 90-degree angle at the elbows, with the upper
arms parallel to the floor. A partner holds their hand at the point of the 90-degree angle so
that the subject being tested goes down only until their shoulder touches the partner's
hand, then back up. The push-ups are done in time to a metronome or similar device with
one complete push-up every three seconds (1.5 seconds down and 1.5 seconds up, 20
complete push-ups per minute). The subject continues until they make two form breaks.

Scoring: Record the number of correctly completed push-ups that were performed in time
to the rhythm.

Curl-Up (Muscular Strength & Endurance)

Good strength and endurance of the abdominal muscles are important in promoting
correct posture and pelvic alignment. The curl-up abdominal fitness test requires the
subjects to perform as many curl-ups as possible following a set cadence.

Purpose: The curl-up test measures abdominal strength and endurance, which is
important in back support and core stability.

Equipment required: a flat, clean, cushioned surface, PACER cd with curl-up cadence
track, 4.5" Curl-Up Measuring Strip. If the manufactured measuring strips are not
available, you can mark the floor with some tape, or use a piece of cardboard cut to the
right dimensions.

Procedure: The student begins by lying on their back, knees bent at approximately 140
degrees, feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk
with palms of hands resting on the mat. The fingers are stretched out and the head is in
contact with the mat. The measuring strip is placed on the mat under the students legs so
that their fingertips are just resting on the nearest edge of the measuring strip.. Keeping
heels in contact with the mat, the student curls up slowly, sliding their fingers across the
measuring strip until the fingertips reach the other side, then curls back down until their
head touches the mat. Movement should be smooth and at the cadence of 20 curl-ups per
minute (1 curl-up every 3 seconds).

Scoring: Record the total number of curl ups, up to a maximum of 79. The test is
continued until exhaustion (e.g. the subject cannot maintain the set rhythm), or until they
complete 79 curl-ups. The test is also stopped if the student has two form breaks - if the
heels come off the floor, the head does not return to the mat, or the fingertip do not reach
the far side of the measuring strip.

Backsaver Sit & Reach (Flexibility)

This variation of the traditional sit and reach test is designed to measure the flexibility of
the left and right legs separately.

Equipment required: sit and reach box

Procedure: Shoes should be removed first. Sit on the floor with both legs out straight. The
outstretched foot is placed flush against the measurement box, making sure that the hips
are square with the box. Keep one leg in place and the move the other leg to bend the
knee and its foot flat on the floor. With hands placed on top of each other and palms
facing down, the subject reaches slowly forward along the measuring line as far as
possible. After three practice reaches, the fourth reach is held for at least one second
while the distance is recorded. The subject may repeat the test three times and the best
score taken.

Scoring: The score is recorded to the nearest half inch as the distance reached by the tip
of the fingers.

Body Mass Index (Body Composition)

BMI stands for Body Mass Index. It is a measure of body composition. BMI is calculated
by taking a person's weight and dividing by their height squared. For instance, if your
height is 1.82 meters, the divisor of the calculation will be (1.82 * 1.82) = 3.3124. If your
weight is 70.5 kilograms, then your BMI is 21.3 (70.5 / 3.3124) (see calculator links
below).

The higher the figure the more overweight you are. Like any of these types of measures it
is only an indication and other issues such as body type and shape have a bearing as well.
Remember, BMI is just a guide - it does not accurately apply to elderly populations,
pregnant women or very muscular athletes such as weightlifters.

Calculate your own BMI

If you are from the US and want to enter your height in feet and inches, and weight in
pounds, use this calculator http://www.topendsports.com/testing/BMIcalc1.htm.

Test Details

Equipment required: scales and stadiometer as for weight and height.

Procedure: BMI is calculated from body mass (M) and height (H). BMI = M / (H x H),
where M = body mass in kilograms and H = height in meters. The higher the score
usually indicating higher levels of body fat.