Question

Instructions:

1. Perform each fitness test and record your baseline result.
2. Set a goal for improvement.
3. Retest and compare your progress!
4. Teachers should ensure they set up the testing environment.
5. The procedure for conducting each test is mentioned in the Annexure.

Agility

Test: T - Test

• Baseline time: ______ seconds
• Goal (Improve by 1-2 sec): ______ seconds

Cardiovascular Endurance

Test: 600-m Run/Walk

• Baseline time: ______ minutes
• Goal (Improve by 10-20 sec): ______ minutesor

Test: 3-Minute Step Test

• Baseline HR: ______ bpm
• Goal (lower HR over time): ______ bpm

Strength & Muscular Endurance

Push-ups (Max in 1 min)

• Baseline: ______ reps
• Goal (increase by 3-5 reps): ______ reps

Squats (Max in 1 min)

• Baseline: ______ reps
• Goal (increase by 5-10 reps): ______ reps

Plank Hold (time)

• Baseline: ______ seconds
• Goal (hold 10-15 sec longer): ______ seconds

Flexibility

Sit-and-Reach Test (measure reach in inches past toes)

• Baseline: ______ inches
• Goal (improve by 1-2 inches): ______ inches

Speed

50-Meter Sprint

• Baseline time: ______ seconds
• Goal (improve by 0.2-0.5 sec): ______ seconds

Balance

Stork Balance

• Baseline time: ______ seconds
• Goal: ______

Reflection & Progress

• Which area improved the most? ______
• What was the biggest challenge? ______
• How can I improve further? ______

Answer 1

Do it yourself.