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Alabama Physical Fitness Assessments

You will be assessed in four areas of fitness.

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. Watch the video demonstration for each test you will complete.

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

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

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Aerobic Cardiovascular Endurance

There are two possible tests for Aerobic Cardiovascular Endurance. Check to see which one you will be required to perform.

 

Mile Run-Walk

Objective: To cover a one-mile distance in as short a time as possible by running or walking

Equipment:

  • Stopwatch
  • Accurately measured one-mile distance on a flat surface

You should perform appropriate warm-up exercises immediately before the one-mile run begins. At the signal to start, begin the one-mile run. As you complete the specified distance, record the elapsed time in minutes and seconds. Continue moving at a slower pace after test has been completed to allow proper cool-down.

PACER - Progressive Aerobic Cardiovascular Endurance Run

Objective: To run as long as possible back and forth across a 20- meter space at a specified pace that gets faster each minute

Equipment:

  • Accurately measured 20- meter distance on a non-slippery, flat surface
  • Method for playing the needed cadence - Compact diskette (CD) player, tape player, or MP3 player with speakers

Needed Resources: PACER test item 20-meter cadence audio

Start along the starting line. Start the cadence tape. 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 also 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. Teachers should ensure that students continue moving at a slower pace after the test has been completed to allow proper cool-down.

 

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Muscular Strength/Endurance

90 Degree Push-Up

  • Assume a prone position on mat with hands placed under shoulders.
  • Fingers should be stretched out, legs straight and slightly apart, and toes tucked under.
  • Push off mat with arms until arms are straight, keeping legs and back straight. Back should be kept in a straight line from head to toes throughout test.
  • Lower body, using arms, until elbows bend at a 90-degree angle and upper arms are parallel to floor. Movement should be repeated as many times as possible.

Push-ups are performed to a cadence with one complete push-up performed every three seconds. Testing is completed when your form is incorrect or when you can no longer continue.

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Abdominal Strength/Endurance

Partial Curl-Up

  • Lie on a cushioned, clean surface with knees flexed and feet about 12 inches from buttocks.
  • Do not anchor the feet.
  • Extend arms forward with fingers resting on legs and pointing toward knees.
  • Your arms are fully extended from the starting position.
  • Curl up slowly, sliding fingers toward knees until fingertips touch knee caps and then uncurl until head touches surface.
  • Perform partial curl-ups to the beat of a cadence with one complete partial curl-up every three seconds and continue until you can do no more in rhythm or has reached target number for test. You should remain in motion during entire three-second interval.

Once testing begins, no pauses or rest periods are allowed; movements must be continuous and with cadence. Movement should be slow and gauged to the audible cadence of 20 partial curl-ups per minute or one partial curl-up every three seconds.

Stop:

  • after completion of 75 partial curl-ups,
  • when the form is not correct or
  • when you can no longer continue.

 

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Flexibility

There are two possible tests for flexibility. Check to see which one you will be required to perform.

 

Back Saver Sit and Reach

Correct Form

  • Test involves each leg, right and left.
  • Remove shoes and sit on floor in front of the sit-and-reach box.
  • Bend one knee, keeping foot flat on floor.
  • Keep other leg straight, 2 to 3 inches to side of bent leg.
  • Keep foot of straight leg against box.
  • Keep knee of extended leg straight, with hips remaining square to the box.

Extend arms forward over the measuring scale on the top of the sit-and-reach box with hands placed one over the other. Reach forward four times with both hands, palms down, to farthest point he or she can reach on measuring scale on top of box. The fourth or last reach must be held for at least one second. Repeat test item using other leg.

Record number of inches for each leg, right and left, to nearest one-half inch reached, for a maximum score of 12 inches.

 

V Sit and Reach

  • Remove your shoes.
  • Sit on the mat with the yardstick between your legs, the 36-inch end facing out. Put a strip of tape across the stick at the 18-inch mark.
  • Keep your legs straight, heels on the tape at that 18-inch mark, with feet about 12 inches apart. Sit up straight.
  • Clasp thumbs so hands are together with palms facing down on measuring line, exhale, and slowly reach forward as far along the yardstick as you can, lowering your head between your arms.
  • Perform the test to keep legs flat on the floor while slowly reaching forward as far as possible and keeping fingers on baseline with feet flexed. Don't bounce.
  • Relax, sit up, and repeat for a total of four attempts, noting the farthest inch mark that you reach.

 

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