1. MUSCLE PERFORMANCE TESTING irfan

2. 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.

3. High School Fitness Tests  Shuttle Run  Standing Long Jump  40 Yard Dash  Sit and Reach  All used in President’s Challenge

4. 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

5. 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.

6. Shuttle Run  Scoring:  Two or more trials.  Quickest is recorded.  Nearest 10 th of a second.  Blocks placed, not thrown.

7. Shuttle Run  Shuttle Run Shuttle Run

8. 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.

9. 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.

10. 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.

11. 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. RatingMales (cm)Females (cm) Excellent> 250>200 Very Good241-250191-200 Above Average231-240181-190 Average221-230171-180 Below Average211-220161-170 Poor201-210151-160 Very Poor< 191<141

12. 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.

13. Sit and Reach Scoring  3 practice reaches.  4 th reach is held for 2 seconds.  Recorded to nearest centimeter or half inch. In cm (feet being 0) MenWomen Super> +27> +30 Excellent+17 to +27+21 to +30 Good+6 to +16+11 to +20 Average0 to +5+1 to +10 Fair-8 to -1-7 to 0 Poor-19 to -9-14 to -8 Very Poor< -20< -15

14. Sit and Reach Test

15.  Sit and Reach Test Sit and Reach Test

16. Other Tests  Other popular fitness tests are: Sit-ups Push-ups Vertical Jump 1- mile run