THE FOUR COMPONENTS OF THE PHYSICAL FITNESS TEST
FLEXIBILITY
Flexibility is tested by utilizing the sit and reach test. This test is completed by students utilizing a special measuring box. Students must reach as far as they can and push the measuring slide. When the student cannot reach any further, a measurement is taken. The measurement box uses centimeters, not inches, as the measuring standard.
KEYS:
- both hands must remain side by side or on top of one another. If one hand does not reach as far, the measurement is taken from the shorter hand
- each leg is tested independently. The leg being tested will be extended with the foot against the box while the other leg will be bent with the foot placed on the inside of the testing knee.
- the best method to prepare for this test is to stretch the hamstrings as much as possible. This test specifically targets the hamstrings and lower back. Any commonly used hamstring stretch (stand with feet together, try to touch toes with straight knees/legs, etc.) would be a great way to prepare.
ABDOMINAL STRENGTH AND ENDURANCE
Abdominal strength and endurance is tested utilizing the partial curl up test. This IS NOT A SIT UP. It is a modified sit up. While staying on the beat, students must complete as many correct curl ups as possible. Student begin this test by lying on the floor with their feet approximately 12 inches away from their buttocks. Students must also extend their arms so that the hands are on the thighs. Students have to contract their abdominals and raise themselves off the ground. A student is at the top of the partial curl up when the shoulder blades/scapula are approximately 2 inches off the ground. A general key here is that the hands should be somewhere around the knee area when in the up position.
KEYS:
- hands can never leave the thighs or knees
- shoulders and head cannot touch the ground on the downward phase. It is suggested that students pretend there is a ball between their chin and chest and they are trying to hold it in place
- students must stay with the beat (1.5 seconds on the up phase, 1.5 seconds on the down phase)
- a student's score will be recorded when they perform two (2) curl ups incorrectly. For example, if a student completes 10 correct curl ups, but #'s 11 and 12 are incorrect, the student is done with the test and given a score of 10. Misses DO NOT have to be consecutive.
- The best way to practice is to do sit ups or curl ups. Age appropriate resistance training may also be beneficial, as well as leading a physically active lifestyle.
UPPER BODY STRENGTH AND ENDURANCE
Upper body strength and endurance is tested utilizing the right angle push up test. Students will begin in the down position. On a specific signal they will raise themselves to the ready position. The ready position is the back in flat position, hands under the shoulder, fingers facing forward (not inward), and legs straight with student on his/her toes. One successful push up includes the student lowering his/her body so that the lower arm/elbow/upper arms are at a 90 degree angle with each other and returning to the up position so that the arms are straight and the body is flat.
KEYS:
- students should have hands under the shoulders. Hands should not be too wide or too close
- the body must remain flat. Any deviance in this will result in an incorrect push up and it cannot be counted
- students must stay on the beat (1.5 seconds up and 1.5 seconds down)
- any two misses ends the test and a score is recorded
- The best way to practice for the push up test is to do push ups. If push ups are a challenge, a modified push up can be used (for practice only). A modified push is has the same characteristics as a regular push up, but the student's knees can be placed on the ground. For younger students, walking on all fours (feet and hands) can be helpful. Age appropriate resistance training can also be beneficial.
ONE MILE WALK/RUN
The one mile walk/run test is specifically designed to test cardiovascular endurance. Students will be required to walk/run four (4) laps around the track at Kings Highway. This test does not have a beat that must be maintained or specific criteria that must be met to be considered correct. Students only have to complete four (4) laps, and if possible, in the given times set by the State of Connecticut.
- the best way to prepare for this test is to be physically active. Any cardiovascular activity, whether it be running on a track, playing football, playing in the yard with friends, etc. will be beneficial.