Colexio La Salle

Juan PE teacher

Physical fitness test

In the next articles we present seven tests which are widely often used in education to assess the individuals physical fitness. These tests are remarkable for being widely used by PE teachers which we can assess the endurance, speed, strength and flexibility.

Cooper test Sit-ups in one minute Flexed Arm Hang 40 m sprint Sit and reach Overhead medicine ball throw Standing long jump

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Juan PE teacher

Standing Long Jump (salto de longitud)

The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. The objective is to measure the explosive power of the legs.

The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. The athlete repeats the test twice. The teacher uses the longest recorded distance to assess the athlete's leg strength.
http://www.youtube.com/watch?v=cg_NASdYh-8&feature=player_embedded

Colexio La Salle

Juan PE teacher

50 meters sprint test

The aim of this test is to determine acceleration and speed. The test involves running a single maximum sprint over 50 meters, with the time recorded. Pupils must be warmed up prior to testing. A thorough warm up should be given, including some practice starts and accelerations. The participant is to stand behind the starting line with one foot in front of the other. The front foot must be on the starting line. From a standing start and in an upright position, the participant sprints as fast as possible from the start line until passing through the finishing line at the 50 meters mark.

The person timing should stand at the finish line with one arm held high, and call ready followed by a sweep down their arm quickly to start the subject. As the arm sweeps down, the tester should start the stopwatch which is held in the downward sweeping arm, and finish the stopwatch as their chest passes through the finish line.
http://www.youtube.com/watch?v=ntSoTBU0sU0&feature=player_embedded

Colexio La Salle

Juan PE teacher

Overhead medicine ball throw test (lanzamiento baln medicinal)

This test measures upper body strength and explosive power.

The weight of the medicine ball is from 2 to 5 kg depending on the age and gender group being tested The subject stands at a line with the feet side by side and slightly apart, and facing the direction to which the ball is to be thrown. The ball is held with the hands on the side and slightly behind the center. The throwing action is similar to that used for a soccer/football sideline throw-in. The ball is brought back behind the head, then thrown vigorously forward as far as possible. The subject is permitted to step forward over the line after the ball is released, and is in fact encouraged to do so in maximizing the distance of the throw. Two attempts are allowed.

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Juan PE teacher

Sit and reach test (Flexibilidad)

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements.

The sit and reach test is a common test of flexibility, and is easy and quick test to perform. If using the standard procedure, there is a lot of data for comparison.

http://www.youtube.com/watch?v=-Urg0Ymha34&feature=player_embedded

Colexio La Salle

Juan PE teacher

Flexed arm hang (Flexin mantenida en suspensin)

The flexed arm hang is when you hang with your chin above the bar for as long as you can The objective is to hang with the chin above the bar as long as possible and we need a horizontal bar, chair or stool (optional), and stopwatch are required to administer this test item. The student grasps the bar with an overhand grip (palms facing away). With the assistance of one or more spotters, the student raises the body off the floor to a position in which the chin is above the bar, elbows are flexed, and the chest is close to the bar. A stopwatch is started as soon as the student takes this position. The position is held as long as possible.

The teacher has to stop the watch when one of the following occurs: The students chin touches the bar. The student tilts his or her head back to keep the chin above the bar. The students chin falls below the bar

Finally, the score is the number of seconds for which the student is able to maintain the correct hanging position.
http://www.youtube.com/watch?v=eJNR4zq_nEs

Colexio La Salle

Juan PE teacher

Sit ups in one minute test

This test measures muscular endurance of the abdominal muscles Firstly, divide the class into pairs and instruct them to do sit-ups: Have the learners lie on their backs with their knees bent and hands behind their ears Then they need to move up so that the elbows touch the knees this counts as one sit-up They need to keep their necks straight as they move up, rather than curling them in towards their chests Partner A will count the number of sit-ups that partner B can complete in one minute Let the partners swap roles.

It is important you tell the learners when the minute of testing begins and ends. You can give them a breakdown as time is running 30 seconds, 15 seconds, 10, 9, 8, 7 etc

Colexio La Salle

Juan PE teacher

Cooper Test
The aim of this test is to run as far as possible in exactly 12 minutes. Divide the class into two groups; group A and group Bs. They have to get in pairs, so one of them runs first while the other one counts the number of laps. Inform the learners that they can walk or run or do a combination of both for 12 minutes. Advise them to pace themselves and try to keep a steady pace for the twelve minutes. Group A will walk or run first while group B counts the number of laps. Allocate each learner in group B a partner in group A The aim is to cover as much distance as possible in 12 minutes. Therefore, it is important to know the distance of the course perimeter of a soccer field or basket ball court, for example. The counter in group B must count his or her partners laps and record this on the sheet provided. After 12 minutes, blow the whistle and yell stop. The learners must stop exactly where they are and the group B learner must record the total distance covered (including the amount of the last lap completed). They will measure their heart rate for 10 seconds. You will need to blow a whistle when they need to start and stop counting the heart beats. Let the learners know why you are blowing the whistle. Record the total number of laps (including the amount of the last lap) completed on the class list. Swap learners so that group B can walk/run and group A can count laps.