Fitness testing

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You will be performing 3 fitness tests during the school year in order to collect important data related to your Body Composition, Cardiovascular, Muscular Strength & Endurance fitness levels. You will be tested in early Fall (first few weeks of school), Mid Year (either right before or right after Holiday Break) and Spring (a few weeks before the end of the school year). At the end of the school year, you will be responsible for completing the Fitness Testing Reflection Assignment where you will analyze your overall fitness by answering a series of questions. These templates are included as part of your Sportfolio handouts.

GOAL
Ultimately, your goal is to see an overall improvement in ALL areas of your overall fitness. Remember, a truly fit individual is not just fit in one area, but, working to find a good balance in all areas. For example, if you are incredibly flexible, but, really struggle to run the mile, you need to focus attention on your cardiovascular fitness. Fitness is about MAINTAINING and IMPROVING.
activities
You will perform various activities, taking a couple of class periods (usually taking 2 consecutive fitness days) that target each of the fitness components. Below is a list of each of the activities by Fitness Component. Click on each activity to see how it is performed (not all activities are linked).
CARDIOVASCULAR MUSCULAR STRENGTH/ENDURANCE FLEXIBILITY
Mile Run Reverse Grip Pull-Ups Trunk Lift
2 Mile Run 1 Minute Tricep Dips Standing Hamstring
20 min. Pedometer Run Push-Ups Sit & Touch Toes
2 Minute Jump Rope 1 Minute Leg Lifts Sit & Touch Toes Single
2 Minute Bleacher Steps 1 Minute Ab Plank Cross Back Touch Fingers
2 Minute Bear Crawls 1 Minute PU Plank
1 Minute Wall Sit (Arms Extended)
* TO SEE PICTURES, CLICK HERE
Pics and Vids
To see pictures and videos of how to perform these exercises, click on one of the following links below:
To see how to do the Muscular Strength/Muscular Endurance activities, click HERE.

REFLECTION
The reflection is the most important aspect of this process because you are going to analyze your fitness components and identify your strengths and weaknesses. The essence of getting fit is to recognize areas to MAINTAIN and areas to IMPROVE. Knowing this will allow you to achieve ultimate fitness.