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MUSCLE PERFORMANCE TESTING irfan
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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.
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High School Fitness Tests Shuttle Run Standing Long Jump 40 Yard Dash Sit and Reach All used in President’s Challenge
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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
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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.
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Shuttle Run Scoring: Two or more trials. Quickest is recorded. Nearest 10 th of a second. Blocks placed, not thrown.
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Shuttle Run Shuttle Run Shuttle Run
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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.
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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.
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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.
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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
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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.
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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
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Sit and Reach Test
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Sit and Reach Test Sit and Reach Test
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Other Tests Other popular fitness tests are: Sit-ups Push-ups Vertical Jump 1- mile run
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