MUSCLE PERFORMANCE TESTING irfan. Assessment I will assess the students by having them perform...
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![Page 1: MUSCLE PERFORMANCE TESTING irfan. Assessment I will assess the students by having them perform these fitness tests. They will also need to calculate.](https://reader036.fdocuments.in/reader036/viewer/2022062423/5697bff41a28abf838cbcc51/html5/thumbnails/1.jpg)
MUSCLE PERFORMANCE TESTING
irfan
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Assessment
I will assess the students by having them perform these fitness tests. They will also need to calculate their body fat percentage and their BMI without the use of specialty machines.
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High School Fitness Tests
Shuttle Run Standing Long Jump 40 Yard Dash Sit and Reach All used in President’s Challenge
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President’s Challenge
Two Types: Performance Related- Athletic performance Health Related- Lower risks of high blood
pressure, diabetes, low back pain. Aerobic Fitness- Heart and lungs Muscular, Strength, Endurance- Protect lower
back Flexibility- ROM Body Composition- Body fat
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Shuttle Run
Tests speed and agility. Wooden blocks, marker cones,
measurement tape, stopwatch. Procedure
Set up two lines of cones 30 ft. apart. Place 2 blocks of wood behind one of the
lines. Student picks up both blocks and returns
them one at a time.
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Shuttle Run
Scoring: Two or more trials. Quickest is recorded. Nearest 10th of a second. Blocks placed, not thrown.
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Shuttle Run
Shuttle Run
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Standing Long Jump
A.K.A. Broad Jump. Used in NFL combine. Once an event at Olympic Games. Event in the Sports Hall Competition in
the UK. Measures explosive leg power.
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Standing Long Jump
Equipment: Tape Measure- measure distance. Non slip floor for take off. Soft landing area. Lines should me clearly marked. Long Jump Landing Mats also used.
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Standing Long Jump
Procedure: Stand behind line. Feet slightly apart. Two foot take off, swing arms, bend knees. Jump as far as possible, don’t fall back. Land on both feet. 3 attempts allowed.
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Standing Long Jump
Scoring: Measurement is taken from the take off line
to the nearest point of contact on the landing (heels).
Record best of 3 attempts.Rating Males (cm) Females
(cm)
Excellent > 250 >200
Very Good 241-250 191-200
Above Average
231-240 181-190
Average 221-230 171-180
Below Average
211-220 161-170
Poor 201-210 151-160
Very Poor < 191 <141
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Sit and Reach
Measures flexibility of the lower back and hamstring muscles.
Sit and reach box is used. Procedure:
Sit on ground with legs straight out . Feet must be placed flat against the box
and shoulder width. Hands on top of each other with palms
facing down.
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Sit and Reach Scoring
3 practice reaches. 4th reach is held for 2 seconds. Recorded to nearest centimeter or half
inch.In cm (feet
being 0)Men Women
Super > +27 > +30
Excellent +17 to +27 +21 to +30
Good +6 to +16 +11 to +20
Average 0 to +5 +1 to +10
Fair -8 to -1 -7 to 0
Poor -19 to -9 -14 to -8
Very Poor < -20 < -15
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Sit and Reach Test
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Sit and Reach Test
Sit and Reach Test
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Other Tests
Other popular fitness tests are: Sit-ups Push-ups Vertical Jump 1- mile run