• PHYSICAL FITNESS RESOURCES

     
    Get Fit Guide

     

    A handbook to help prepare children for physical fitness testing
     
    Adult Get Fit Guide
    Stay Active And be Fit

     

    Get Fit Handbook
    GET FIT! A Handbook For Youth Ages 6-17: Physical Fitness test training

     

     
     

    FITNESSGRAM

     

    Frequently asked questions

    Key Points for Parents

     
    Key Points for Students

     

    Fitnessgram power point

    New Standard Development

    Questions on new standards

     

    STANDARDS 2012

     
    STANDARDS 2013

     

     

    Test Cards

    Pacer & Mile Run

    Curl up & Pull up

    Push up

    Flexed Arm Hang

    Back Saver

    Aerobic Capacity

     
     
     
     
     
     
     

    How to Prepare for The Mile Run

     

     

     

    1.              Work hard on all Cardio-respiratory activities in PE class and be active outside of school. Monitor Heart Rate. You should be working at an intensity (effort/work load) that will help to improve endurance (65-85% of maximum heart rate).
     

    2.           Participate in a variety of vigorous (high energy) physical activities while implementing the F I T principle (frequency-intensity-time). Recommended time should be 20-60min each day for most days of the week at an intensity of around 75% of maximum heart rate. These activities should be cardiovascular.

     

    3.           Eat a good, complete breakfast and lunch, but not too much!

     

    4.          Make sure you get plenty of rest the night before.

     

    5.           Wear comfortable clothing appropriate for activity and weather conditions. Wear sneakers.

     

     

      

    What to do during the Mile Run

     

    1.             Make sure you feel warmed-up after our warm-up jog and stretching.

     

    2.         Follow all directions and stay on running path. Beware of conditions of field.

     

    3.          Focus on running pace. Start off at a comfortable jogging pace until the last lap. Slowly increase speed during the last lap when feel ready. Sprint when approaching finish line.

     

    4.         Breathe rhythmically according to current pace. In through nose and out through mouth.

     

    5.          Arm swing straight out. Keep arms low and do not let them cross your body.

     
     
    What to do after the Mile Run
     

     

     

    1.              Cool down walk and stretch (should last at least 5 min)

     

    2.           Take heart rate to monitor the intensity of your performance.

     

    3.           Ask yourself if you feel nauseous, dizzy, feel sick, or have trouble breathing….if so immediately tell PE teacher.

     

    4.          Reflect on performance. What did you do well? What would you have done differently? Did you meet or exceed your goal? Did your score fall above or below the National level of 50%?

     

    5.           Make sure you drink plenty of water throughout the day. Get plenty of rest the remainder of the day.
Last Modified on November 18, 2024