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MUSCLE PERFORMANCE TESTING
irfan
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