Today is a Fitness Personal Best Day. The object is to evaluate your current fitness level and set (or adjust) personal goals for maintaining or improving it. On signal, in your groups of 2-3, go to a station, then complete the task. Information for each station is provided below about how to do each task. Remember to record your score, then set a goal. You are allowed one practice trial (except for PACER ) before performing for a score. After your group has completed a station, move to an new open station together. Don't interfere with other groups while moving from station to station.
Be sure to record your scores on your iPad in Notes. You will be recording scores for each of the following:
Be sure to record your scores on your iPad in Notes. You will be recording scores for each of the following:
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Remember:
- Be honest - scores need to be accurate so you can set meaningful goals.
- Be careful - watch for other and keep the space safe.
- Be encouraging - do your best and support others as they do the same.
- Be helpful - help your group-mates by keeping scores or time.
Curl-up
The purpose of the curl-up is to measure abdominal strength and endurance. How many curl-ups can you perform?
Cues
Click here watch a video on how to do the Curl-up Press play below for the Curl-up cadence |
13 Years Old | 14 Years Old | 15 Years Old | 16 Years Old | 17 Years Old | 17+ Years Old | |||||||
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Gender | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females |
High performance | 46+ | 36+ | 50+ | 36+ | 52+ | 38+ | 53+ | 38+ | 53+ | 38+ | 53+ | 38+ |
Good fitness | 24-45 | 21-35 | 27-49 | 21-35 | 27-51 | 21-37 | 27-52 | 21-37 | 27-52 | 21-37 | 27-52 | 21-37 |
Marginal fitness | 21-23 | 18-20 | 24-26 | 18-20 | 24-26 | 18-20 | 24-26 | 18-20 | 24-26 | 18-20 | 24-26 | 18-20 |
Low fitness | <21 | <18 | <24 | <18 | <24 | <18 | <24 | <18 | <24 | <18 | <24 | <18 |
Push-up
The purpose of the push-up is to measure upper body strength and endurance. How many push-ups can you perform?
Cues
Press play below for the Push-up cadence |
13 Years Old | 14 Years Old | 15 Years Old | 16 Years Old | 17 Years Old | 17+ Years Old | |||||||
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Gender | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females |
High performance | 29+ | 19+ | 33+ | 19+ | 37+ | 19+ | 41+ | 19+ | 41+ | 19+ | 41+ | 19+ |
Good fitness | 14-28 | 9-18 | 16-32 | 9-18 | 18-36 | 9-18 | 20-40 | 9-18 | 20-40 | 9-18 | 20-40 | 9-18 |
Marginal fitness | 12-13 | 7-8 | 14-15 | 7-8 | 16-17 | 7-8 | 18-19 | 7-8 | 18-19 | 7-8 | 18-19 | 7-8 |
Low fitness | <12 | <7 | <14 | <7 | <16 | <7 | <18 | <7 | <18 | <7 | <18 | <7 |
Sit and Reach
The Sit and Reach measures hamstring flexibility. How far can you reach? Measure each leg. A score of 12 inches is the max.
Cues
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Trunk Lift
The goal of this test is to lift the upper body a maximum of 12 inches off the floor using the muscles of the back.
Cues
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Pacer
The PACER measures aerobic capacity. How many beeps can you make? Count how many beeps you can get in a row.
Cues
Press play below for the PACER cadence |
13 Years Old | 14 Years Old | 15 Years Old | 16 Years Old | 17 Years Old | 17+ Years Old | |||||||
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Gender | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females |
High performance | 47+ | 33+ | 58+ | 36+ | 63+ | 38+ | 66+ | 41+ | 63+ | 38+ | 66+ | 41+ |
Good fitness | 36-46 | 27-32 | 42-57 | 30-35 | 47-62 | 32-37 | 50-65 | 35-40 | 47-62 | 32-37 | 50-65 | 35-40 |
Marginal fitness | 29-35 | 25-26 | 36-41 | 27-29 | 42-46 | 30-31 | 47-49 | 32-33 | 42-46 | 30-31 | 47-49 | 32-33 |
Low fitness | <29 | <25 | <36 | <27 | <42 | <30 | <47 | <32 | <42 | <30 | <47 | <32 |
Body Composition
Height & Weight
To calculate the Body Mass Index (BMI), your height and weight measurements are inserted into a formula to produce an index of the relationship between weight and height. Remember that this isn't as good a measurement for body fatness (percentage of body fat) as the Bioelectrical Impedance Analysis or Skinfold. Your BMI will be calculated for you when you use the Bioelectrical Impedance Analyser.
Cues
To calculate the Body Mass Index (BMI), your height and weight measurements are inserted into a formula to produce an index of the relationship between weight and height. Remember that this isn't as good a measurement for body fatness (percentage of body fat) as the Bioelectrical Impedance Analysis or Skinfold. Your BMI will be calculated for you when you use the Bioelectrical Impedance Analyser.
Cues
- Shoes off
- Turn on Scale and wait for the 0.0 to appear.
- Step on the scale and wait for the number to flash. This is your weight
- Get your height taken.
- Stand with your back against the wall. Pull the device to the top of the head.
- Read the number in the window.
- Go to Bioelectrical Impedance Analysis
- Be physically active more often
- Include Muscular Fitness, Aerobic Capacity and Flexibility exercises into your routine
- Have fun and eat right
Body Mass Index | 13 Years Old | 14 Years Old | 15 Years Old | 16 Years Old | 17 Years Old | 17+ Years Old | ||||||
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Gender | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females |
Very Lean | <15.8 | <15.7 | <16.4 | <16.1 | <16.9 | <16.6 | <17.5 | 17.0 | <18.1 | <17.4 | <18.6 | <17.7 |
Normal BMI | 22.2-15.8 | 22.9-15.7 | 23.0-16.4 | 23.9-16.2 | 23.7-16.9 | 24.3-16.7 | 24.5-17.5 | 24.8-17.1 | 24.9-18.1 | 24.9-17.5 | 24.9-18.6 | 24.9-17.8 |
Needs Improvement | >22.3 | >22.9 | >23.1 | >23.9 | >23.7 | >24.3 | >24.5 | >24.8 | >24.9 | >24.9 | >24.9 | >24.9 |
Needs Improvement-Health Risk | >25.5 | >26.7 | >26.4 | >27.6 | >27.1 | >28.4 | >27.8 | >29.3 | >28.5 | >30.0 | >29.2 | >30.0 |
Body Fat [Bioelectrical Impedance Analysis (BIA)]
The BIA is a device that measures body fat by sending a safe, low energy electrical signal through the body and generating an index of resistance. The resistance value (along with other values such as height, weight, age, and gender) is used to estimate the percentage of body fat.
Cues
The BIA is a device that measures body fat by sending a safe, low energy electrical signal through the body and generating an index of resistance. The resistance value (along with other values such as height, weight, age, and gender) is used to estimate the percentage of body fat.
Cues
- First make sure you have your height and weight
- Press the on/off button
- Press the Set button twice
- Use the "up" and "down" buttons to input your height and press set.
- Use the "up" and "down" buttons to input your weight and press set.
- Use the "up" and "down" buttons to input your age today and press set.
- Use the "up" and "down" buttons to select your sex and press set.
- Place hands around grips with middle finger resting in the groove
- Correctly position thumbs on top of the device (thumbs up).
- Make sure palms cover both upper and lower silver plates.
- Press start and extend your arms in front of you, wait.
- Record Results
- Be physically active more often
- Include Muscular Fitness, Aerobic Capacity and Flexibility exercises into your routine
- Have fun and eat right
Body Fat % | 13 Years Old | 14 Years Old | 15 Years Old | 16 Years Old | 17 Years Old | 17+ Years Old | ||||||
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Gender | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females | Males | Females |
Very Lean | <7.8 | <13.4 | <7.1 | <14.0 | <6.6 | <14.6 | <6.5 | <15.3 | <6.7 | <15.9 | <7.0 | <16.5 |
Normal Percentage | 22.2-7.8 | 27.7-13.4 | 21.3-7.1 | 28.5-14.0 | 20.1-6.6 | 29.1-14.6 | 201.-6.5 | 29.7-15.3 | 20.9-6.7 | 30.4-15.9 | 22.2-7.0 | 31.3-16.5 |
Needs Improvement | >22.2 | >27.7 | >21.3 | >28.5 | >20.1 | >29.1 | >20.1 | >29.7 | >20.9 | >30.4 | >22.2 | >31.3 |
Needs Improvement-Health Risk | >34.9 | >36.2 | >33.1 | >36.7 | >31.5 | >37.0 | >31.6 | >37.3 | >32.9 | >37.8 | >35.0 | >38.5 |