Schools Fitness Award

 

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PhysEd Network Schools Fitness Award is the universal test of fitness that includes tests of strength and aerobic fitness, suitable for use by school students, It's an essential diagnostic assessment tool for determining health status.

 

The strength tests are based on three of the most universal strength training exercises - squats, situps and pressups - with the option to do an arm hang.

 

ADMINISTRATION

 

The Schools Fitness Award test is easy to administer. The strength tests are the same tests as you'd use to improve your strength at school and at home. The aerobic fitness test requires participants to see how many laps of a 20m course they can complete in five minutes. It's an adapted version of the 'beep' test - it's reliable valid and easier to administer.

 

It's important you do the tests in the order recommended. Do the 20m run test first. If you don't do the squats last, your scores on the 20m run and feet-held situps will be compromised. Doing pressups before sit-ups will also compromise your situps score.

 

Schools Fitness Test

 

1.

AEROBIC FITNESS

 

20m run

How many times can you run between two lines 20m apart in 5 minutes.

 

One foot must go beyond the line at the end of each lap.

 

It may take you several attempts to work out the best speed to start off with. You can run, jog or shuffle. If you run out of puff you can slow down to a walk.

 

Warning

You must stop if you feel you could be doing yourself grievous bodily harm.

 

 

 

2.

ABDOMINAL STRENGTH

 

Situps - feet held - maximum consecutive number in 90 seconds - feet held, hands clasping opposite shoulders, coming up so elbows touch the knees, upper back (not head) hitting the ground.

 

With feet held, the test becomes a front of body muscle test. Leg muscles, hip flexors and abdominal muscles are all involved in the situp process.

 

 

 

3.

UPPER BODY STRENGTH

 

Pressups - maximum consecutive number to the point of exhaustion - boys on toes, girls on lower part of thighs, not knees.

 

Girls make sure you're on the front of your thighs and that your knees, bottom and shoulders are in a straight line.

 

 

 

4.

LEG STRENGTH

 

Squat - number of times you can squat down so your backside is close to your heels and stand-up (straight) to the point where you can't do any more when you can't do any more.

 

We strongly recommend doing the test with a 3 cm heel raise.

 

Start from the standing position.

 

 

 

 

5.

WRIST, ARM AND SHOULDER STRENGTH

 

Arm hang - start timing once you're in the hanging position.

 

Hang with palms facing away from you.

 

 

 

Do the situps, pressups and squats to exhaustion. No stopping for a breather. Once you stop you're out.

 

 

 

SUPPLEMENTARY TESTS

 

1.  Percent body fat

 

The gold standard for measuring body composition is percent body fat. In the age of obesity, it's important that you keep track of your weight and percent body fat on a daily basis. A set of digital scales, preferably one that is Bluetooth compatible is a must have piece of bathroom equipment tool and stepping onto it an essential part of your morning routine.

 

 

Award

% body fat

Boys

% body fat

Girls

  Platinum <14 <24
 

Diamond

<16 <26
 

Emerald

<18 <28
 

Gold

<20 <30
 

Silver

<22 <32
 

Bronze

<24 <34
 

Green

<26 <36
 

Amber

<28 <38
 

Red

<30 <40
  Black >30 >40

 

2.  Flexibility

 

Two supplementary tests of flexibility will be useful in predicting whether you are at risk of lower back pain - or providing you with clues as to why you already have it.

 

-  how close you can get to touching your toes with your wrists and

 

-  your ability to sit up straight, with legs crossed and hands clasped behind

    your back.  

 

a. Sit and reach - hamstring flexibility

 

In a sitting position, with legs outstretched in front of you, see how far down past your toes you can reach with your fingers. Keep legs straight and backs of knees on the floor. Score 4 if you can get your fingers to your toes (F), 5 for the first knuckle, 6 for the second and 7 if you can get to the palms (P). Score 10 if you can get your wrists past your toes (W).

 

 

Poor

           

Good

  Can't touch toes F     P     W
0 4 5 6 7 8 9 10
         

Score

       
     

                    

b. Ability to sit up straight - buttock flexibility

 

With legs crossed and hands clasped behind the back, see if you can sit up straight without falling over.

 

Your score is based on the worst of the scores for each side.

 

Falling over backwards on either side scores 0.

 

Poor

     

Good

  Fall over when hands clasped behind back Just     Easy
0 7 8 9 10
         

Score

       
     

 

 

 

Schools Fitness Award

 

The award is based on the lowest points scored for a particular test item. For example if you're a girl and do 38 20mrun laps, 30 pressups, 15 situps 25 squats and hang onto the bar for 30 seconds, the 10 situps counts as the lowest score and you qualify for the 'amber' award - see the shading and the tick on the scoring table below.

 

 

Highlight your best individual scores. To signify your Fitness Award, place a tick in the award box equal to the lowest score you achieved for the individual tests (as per the example below).

 

  Level

Award

20m run Pressups Situps Squats Arm hang Award  
        Boys Girls  

 

 

Boys Girls    
  10   Platinum

55

52

70 70 70 100 80    
 

9

 

Diamond

53

49

60

60

60

90 60    
  8   Ruby

50

46

50 50 50 80 50    
 

7

 

Emerald

45

43

40

40

40

70 40    
 

6

 

Gold

40

38

30

30

30

40 35    
 

5

 

Silver

37

36

25

25

25

35 30    
 

4

 

Bronze

34

32

20

20

20

30 25    
 

3

 

Green

30

28

15

15

15

25 20  
 

2

 

Amber

25

24

10

10

10

20 15    
 

1

 

Red

22

20

<10

<10

<10

10 10    
  0   Black

<22

<20

<5 <5 <5 <10 <10    

 

                            Award  

 

                               Goal    

 

POINT SCORING SYSTEM

 

You can also score points based on the level achieved for each test item.

 

Points received in the example above are:

 
  Test Points  
 

20m run

6  
 

Pressups

6  
 

Situps

3  
 

Squats

5  
 

Arm hang

4  
 

TOTAL

24  

 

STANDARDS

 

The bronze standard is readily achievable by anyone who has a regular aerobic fitness and strength training program. It's our Fit-for-School standard.

 

The gold standard is readily achievable by students in good physical condition.

 

The platinum award is definitely a tough assignment.

 

 

 

 

7 Salvado Place

Stirling ACT 2611 Australia

(02) 6288 7703