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Alabama Physical Fitness Assessments

Every student is required to take the Alabama Physical Fitness Exam. As part of this course, you will be assessed on four different fitness tests, they are:

  1. Aerobic Cardiovascular Endurance
    • Tested using the One Mile Run-Walk or PACER
  2. Muscular Strength/Endurance
    • Tested using the 90 Degree Push-Up
  3. Abdominal Strength/Endurance
    • Tested using the Partial Curl-Up
  4. Flexibility
    • Tested using the Back-Saver Sit and Reach or V-Sit and Reach

Please note that you have two options for testing aerobic cardiovascular endurance and flexibility. The test you use may be determined by your school's facilities and equipment. Check with your facilitator to find out which test you will complete.

After testing, compare your scores to the Performance Range Chart to see which zone you are in for each test. The ranges are:

  • N - Needs Improvement
  • H - Healthy Fitness Zone
  • HFZ - High Fitness Zone

Aerobic Cardiovascular Endurance

There are two possible tests for Aerobic Cardiovascular Endurance. The tests are:

  • The One Mile Run-Walk
  • PACER (Progressive Aerobic Cardiovascular Endurance Plan)

The One Mile Run-Walk

Watch the video One Mile Run-Walk Test

Open One Mile Run-Walk Test in a new tab

The purpose of the one-mile test is to cover a one-mile distance in as short a time as possible by running or walking.

The equipment that you will need includes:

  • A stopwatch or an accurate timing device.
  • An accurately measured one-mile distance on a flat surface.

Warm up appropriately before the one-mile run begins. At the signal to start, begin the one-mile run. When you finish your walk-run, record the elapsed time in minutes and seconds. Continue moving at a slower pace after your test has been completed to properly cool-down.

PACER (Progressive Aerobic Cardiovascular Endurance Plan)

Watch the video The PACER Test

Open The PACER Test in a new tab

The purpose of the PACER test is to run as long as possible back and forth across a 20-meter space at a specified pace that gets faster each minute. Twenty meters is equal to 21.9 yards or 65.6 feet.

The equipment that you will need includes:

  • An accurately measured 20-meter distance on a non-slippery, flat surface.
  • A method for playing the needed cadence:
    • phone or
    • laptop or
    • mp3 player
    • access to internet or
    • download capabilities
  • You may need to attach a set of speakers or ear buds to hear the commands.
  • Cadence: 20 Meter Shuttle

Start along the starting line. Start the cadence audio file. A single beep will sound at the end of the time for each lap. A triple beep sounds at the end of each minute. The triple beep serves the same function as the single beep and alerts runners that the pace is about to increase. The cadence allows 9 seconds for running the distance during the first minute. The lap time decreases by approximately one-half second at each successive level.

At the signal to start, run the 20-meter distance and touch the finish line with your foot by the time the single beep sounds. At the sound of the single beep, turn around and run back to the starting line. If you get to the line before the single beep, you must wait for the beep before running in the other direction. Continue in this manner until you fail twice to reach the line before the single beep.

The first time you do not reach the finish line by the single beep, stop where you are and reverse direction immediately, attempting to get back in pace. Your test is complete the second time you fail to reach the line by the single beep. The two misses do not have to be consecutive. After you complete the test, continue to walk and stretch in the designated cool-down area. You should move at a slower pace after the test has been completed to allow proper cooldown.

 

Physical Activity

You are practicing for the Alabama Physical Fitness Assessment. Your physical activity will be to complete one practice cardiovascular endurance assessment followed by choosing an activity that you enjoy (example – walking, jogging, swimming, jumping rope, basketball, gardening, etc.). Your goal is to complete the practice fitness activities as well as continue to make good activity choices.

Through this activity, you will learn:

  • The tests included in the Alabama Physical Fitness Assessment.
  • How you feel about completing the practice fitness assessments.
  • How you feel after you complete your workout.