After you perform each physical test, you will record the results and you will write a short reflection describing: How difficult or easy the test was
How well you feel you performed this test
How you plan to improve this area of your fitness
When you complete all four assessments, you will need to answer the following questions in a short summarizing reflection:
Do you feel that these tests gave an accurate overview of your fitness level? Why or why not?
If you could create your own fitness assessment to measure your level of fitness, what activities would it include?
Are you satisfied with your current level of fitness? Why or why not?
SPEED: 50 Meter Dash
Record your best sprint time in minutes.
Write your reflection.
COORDINATION: Wall Toss
You need a friend (or stopwatch/app), a wall, a stopwatch, and a tennis ball are needed for this assessment.
Stand about 6 feet from the wall.
Throw the tennis ball with an underhanded toss against the wall and try to catch it with your opposite hand. Then throw it back against the wall and catch it with the other hand.
Count how many completions you can make in 1 minute.
Record your number of completed throws.
Write your reflection.
BALANCE: Stork Test
Remove your shoes and put your hands on your hips. Then stand on one leg and bring your other non-supporting foot to rest against the inside of the knee of your standing leg. Raise your heel of your standing foot off the ground so that you are balancing on the ball and front of your foot.
Once your heel is raised off the floor, someone else needs to start a stopwatch for you and time until you touch the floor with both feet again.
Record your balancing time in minutes.
Write your reflection.
POWER: Standing Broad Jump
For this test, you need a tape measure and a somewhat soft surface to land on.
Stand behind a mark you have made for the sake of this jump. Standing on both feet, swing your arms and bend your knees to give you the drive you need to jump forward. Try to jump as far forward as possible, landing on your feet, and not falling backward.
Measure where you land.
Record how far you jumped in feet.
Write your reflection.
AGILITY: Quadrant Jump
This test is best done on a four-square court, or on a sidewalk where you can already see a quadrant formed in the cracks of four tiles coming together. In the absence of these, use masking tape or chalk to form a quadrant that covers a three-foot wide square.
Number the four parts of the quadrant.
When a friend with a stopwatch (or your own stopwatch or stopwatch app) tells you to go, jump with both feet together from quadrant 1 to 2 to 3, to 4. Keep jumping in this pattern for 10 seconds.
Do this twice and average your scores.
Record your average jump score.
Write your reflection.
REACTION TIME: Ruler Test
You need a meter ruler or a yardstick, a calculator, and a friend, family member or teacher for this.
Rest your elbow on a table so that your wrist extends over the side. Have your friend hold the ruler vertically in the air above your thumb and index finger. The 0 mark of the ruler should line up with your fingers.
Your friend drops the ruler without warning you. You must catch it as soon as you see it start to fall.
Record in meters how far the ruler fell.
Use the formula t= √([2d)/9.8] to find how long your reaction time is.
Feel free to try several times and then record your best.
Record your reaction time in seconds.
Write your reflection.