1. Try the following tests:
1.1.4: Physical activity as part of your
Healthy, active lifestyle
Health-related exercise fitness tests
Try the following tests:
Sit and reach, Standing stork test, Standing broad jump, Ruler drop test, Three ball juggle.
Learning Outcomes:
Cooper’s 12-minute run test
Must: know what is meant by PAR-Q (C)
EXAM QUESTION 1
Which one of the following is a test of power?
A Sergeant jump test
B Cooper’s 12-minute run test
C 30-metre sprint test
D Harvard step test
Hand grip strength test
Should: understand how to assess fitness using a number of tests (B)
Could: be able to distinguish which tests are used for different components of fitness (A)
Sit and reach test
STARTER:
Write down everything you know about skill-related fitness
Harvard step test
Illinois agility run
EXAM QUESTION 2
Imran plays for the school football team. At the start of the season the team undergo a series of fitness tests. In the table below:
tick the most relevant fitness test for a football player (not goalkeeper)
Explain why this fitness test is relevant to Imran (2 marks)
Standing stork test
Sergeant jump test
Tick most relevant test to football player
Explain why this fitness test is relevant to the footballer
Illinois agility run
Hand grip strength test
Standing stork test
Standing broad jump
Ruler drop test
30-metre sprint
Three ball juggle
Tweet a summary of something you have learnt:
Discuss why a PAR-Q is important.
D/C B A

2. Important Information
Assessment grade tracking on front of books
Home Learning – Attempt the exam paper again. Use your books and previous paper (green pen answers) to help you if needed.
Deadline – Thursday 28th November 2013.

3. Assessing your fitness levels
Thursday 21st November 2013
Assessing your fitness levels
Learning Outcomes: By the end of this lesson you will…
know what is meant by PAR-Q (C)
understand how to assess fitness using a number of tests (B)
be able to distinguish which tests are used for different components of fitness (A)

4. Cooper’s 12 minute run test
What does it test for?
Cardiovascular fitness
Muscular endurance
How does it work?
Run around a course for 12 minutes (or treadmill).
Measure the distance covered
Measure the VO2 Max (Aerobic capacity)

5. Hand grip strength test
What does it test for?
Muscular strength
How does it work?
Squeeze the hand grip dynamometer as tightly as possible.
Take 3 recordings and keep the best score.

6. Sit and reach test What does it test for? Flexibility of the hamstring
How does it work?
Use a sit and reach box
Measure how far beyond your toes you can reach

7. Harvard step test What does it test for? Cardiovascular endurance
Muscular endurance
How does it work?
Step on and off a bench (45cm) every 2 seconds for 5 minutes

8. Illinois agility run What does it test for? Agility How does it work?
Course set as shown
Run around course, changing direction on numerous occasions
Run is timed.

9. Standing stork test What does it test for? Balance (static)
How does it work?
Place hands on hips
Lift one leg and put foot on the knee of the other leg.
Swap legs
Test is timed.

10. Sergeant jump What does it test for? Power (in legs) How does it work?
Chalk finger tips and touch the wall as high as you can (no jump)
Then jump up as high as possible making another mark.
Measure distance between the two marks.

11. Standing broad jump What does it test for? Power How does it work?
Measure you height on the floor by lying down and getting someone to mark where your feet and head are.
From a standing jump, jump from where your feet were marked to see how far beyond your own height you can jump.

12. Ruler drop test What does it test for? Reaction time How does it work?
Work with a partner
Partner holds a metre ruler at 0cm
You place your thumb and forefinger at the 50cm mark
Your partner releases the ruler
You must catch the ruler as soon as possible.

13. 30 metre sprint What does it test for? Speed How does it work?
Mark out 30 metre distance
When signalled, sprint over 30 metres as quick as possible
Test is timed.

14. Three ball juggle What does it test for? Co-ordination
How does it work?
Using 3 tennis balls, juggle for as long as you can without dropping a ball or stopping.
Test is timed.