1. Year 10 GCSE PE
Fitness Testing

2. Learning Objectives
To explain what components of fitness are relevant to your chosen sport
To learn how these components of fitness can be tested.

3. Starter Guess what cards
In pairs
Match the key word(s) to the definition.
Then categories them into SKILL and HEALTH related.

4. Skill related
A – ?
B – ?
C – ?
P – ?
R – ?
S - ?

5. Skill related A – Agility B – Balance C – Coordination P – Power
R – Reaction Time
S - Speed

6. Homework
Discussion regarding your chosen exercises for your chosen sport.
In pairs discuss what exercises you and your partner have listed.
Share these

7. Physical Activity Readiness Questionnaire (PAR-Q)
Increase in the amount of physical activity is normally a safe thing to do.
However, if you have an injury or physical problem it could damage your health.
PAR-Q’s are questionnaires made up of ‘yes or no’ questions.
If you answer ‘no’ to all questions, you can increase your physical activity.
If you answer ‘yes’ to any of the questions, you need to visit your doctor to make sure it is safe.

8. PAR-Q

9. Testing Components of Fitness
Cardiovascular Fitness
Cooper 12
Minute Run
Coordination
Three Ball Juggle
Reaction Time
Ruler Drop Test
Flexibility
Sit and Reach Test
Speed
30 Metre Sprint

10. Testing Components of Fitness
Muscular Strength
Hand Grip Test
Illinois Agility Test
Agility
Balance
Standing Stork Test
Muscular Endurance
Power
One Minute
Sit Up Test
Sergeant Jump Test

11. HEALTH related fitness tests

12. Cooper 12 Minute Run ‘CARDIOVASCULAR ENDURANCE’.
This tests how far you can run in 12 minutes.
The further you run, the fitter you are.
Usually done on a athletics track.
You can also use the Treadmill Test and the Harvard Step

13. National Norm table

14. Sit and Reach Test This tests your ‘FLEXIBILITY’
A sit and rest box is used.
Athletes put their feet against the box, and keeping their legs flat on the floor, reach forward as far as they can.
A measurement is then taken.

15. National Norm table

16. Hand Grip Test This tests your ‘MUSCULAR STRENGTH’
A hand dynamometer is used in this test.
Start with the hand dynamometer by their side, grip it as hard as they can and bring it up to shoulder height.
A measurement is then taken.

17. National Norm table

18. Harvard Step Test This tests ‘MUSCULAR ENDURANCE’
The athlete steps up and down on the step at a rate of 30 steps per minute (every two seconds) for 5 minutes or until exhaustion.
Pulse rate is measured every 3 minutes after the test.
FORMULA – length of exercise in seconds X 100
5.5 x pulse count

19. National Norm table

20. Body Composition BMI (Body Mass Index)
Weight: Kg
Height: Cm
BMI: Weight (kg) .
(Height (m) x Height (m)) =

21. National Norms

22. Practical lesson NEXT WEEK
We will be covering the following SKILL related components of fitness.

23. Ruler Drop Test This tests your ‘REACTION TIME’
A 30cm ruler is held above the hand.
It will then be dropped and the athlete has to quickly respond and catch the ruler.
A measurement is then taken at the point where the ruler has been caught.

24. National Norm table

25. Illinois Agility Test This test ‘AGILITY’
Start by laying face down and on the whistle following the set route.
The athlete is timed on how quick they can complete the test.
They must be able to change direction quickly and efficiently.

26. National Norm table

27. Standing Stork Test This tests ‘BALANCE’
The athlete will stand on one leg, the other leg will rest on the standing leg.
Athletes will then be timed on how long they can stand without putting their foot down.

28. National Norm table

29. Sergeant Jump Test This tests ‘POWER’
Stand side on to the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers.
From a static position jump as high as possible and mark the wall with the chalk / MARKER PEN.
Distance between the two marks is measured.

30. National Norm table

31. Tennis ball test This tests your ‘COORDINATION’
Bounce 2 tennis balls (1 in each hand) as many times as you can without dropping them.

32. National Norms

33. Shuttle runs This tests your ‘SPEED’
Run as fast as you can from one cone to another
Cones are separated with a distance of 10 metres
Record the time it takes to travel the distance. It is ok to have a run and start the timing on passin gthe start line.

34. National Norms

35. Exam Q’s Coordination is: A How well a task is completed
B The ability to use two or more body parts together
C The ability to change position quickly and with control
D Working together as a team

36. Exam Q’s

37. Exam Q’s

38. Guess what card Guess the test your partner has on their card
Once you guess it correctly you then move onto another person.

39. Homework
Complete the ‘Writing a Personal Exercise Programme’ worksheet.
Hand in next lesson (Monday 1st October).