We require either a 15 meter or 20 Meter PACER for your Cardio Test. If you do
not have the space to perform the 15 or 20 Meter PACER, please hold the Mile
Run as your Cardio Test.
The Pacer is part of the Prudential FITNESSGRAM testing
program. With some adaptations it can be used as a fitness motivator.
Know your students and which ones have asthma before testing so that
those students can come prepared. This version is by Suzann Schelmer-NASPE
District Teacher of the Year.
Equipment: CD player, measuring
tape, marker, cones, record sheets, pencils.
Skills: Builds up aerobic
endurance, helps teach pacing and score keeping.
Mark off a 15 meter (49.2 ft) or 20 meter (65.5 ft) course with cones. Divide class into
partner groups with the 1’s running first while their partners
score for them. The CD will provide a 5 second countdown and instruct
students to begin. Students run across the area and cross the line by
the beep. At the sound of the beep, they turn around and go back to the
other end. If students get to the end before the beep, they must wait
for the beep before running the other direction. Students are allowed
to miss two times before they must stop. They may also choose to come
off the activity when they have reached their level of perceived exertion.
Partners mark of on the score sheet each completed lap.
|Proudly emphasize that Project Fit America schools encourage
students to beat their last PACER score. You will be amazed at how
hard students will work to accomplish this.
Students will run one mile on this evaluation. Please be
sure that the running track you have laid out is safe and is an accurate
increment of a mile. Know your students and which ones have asthma before
testing so that those students can come prepared.
It is best to do a little lead up practice jogging prior
to these distance running tests. It is also good to familiarize the students
with key terms, phrases and strategies pertaining to distance running.
Some key terms: Lap, quarter mile, half mile, 5,280 feet, walk, fast
walk, slow jog, medium jog, run, sprint, safe passing, steady pace, relaxed
breathing, single file, kick, good running shoes, inside lane area, outside
lane area, curve, straight away, footing, traction, safe distance, etc.
|Proudly emphasize that Project Fit America
schools try to create and champion a little higher standard of measurement
with our cardio run challenge. We strive (not require) to have our
students jog-run distances, rather than walk-jog them. Completing
the distance is our prime goal but jogging the distance is also a
strong fitness objective we hope the students embrace.
- Two or three stopwatches creates a nice back
- Light stretching with laughter is a great warm up.
- Proper clothing and how to discard if they get warm is wise.
- Running the kids in two shifts is easier to track/record.
- Waiting too late into the fall for this run invites weather conflicts.
- Having an extra adult or two for help with recording is wonderful.
- Good clipboards and oak tag recording slips are great on windy days.
- Encourage kids not to chitchat with other joggers during this run.
- Encourage slower joggers to stay on the inside, single file.
- Be sure shoes are well tied.
Have a great time with this run and challenge those runners
to give a super “Fit American Child” effort!
Upper Body Strength Testing
Flexed Arm Hang
Flexed Arm Hang Procedure:
- Start begins with chin over the bar, not touching the bar.
- Hands can be over or under grip.
- Hold the position as long as possible.
- Record the amount of time the position is held up.
- Stop watch when the chin drops below the bar or touches the bar.
Explosive Leg Strength Test
Vault Bar Procedure:
- Enter -0- for students who cannot perform a vault bar jump. This test is not timed.
- One hand on tan and one on yellow colored area of the vault bar.
- Thumbs are down.
- Student jumps over the vault bar without removing hands.
- Both feet must land together on each side of vault bar at the same time.
- Count each time the student lands on each side as one (1) jump.
- Continue counting until the student stops or until both feet do not land at the same time.
- If student pauses the test is over.
- Record the number of jumps that the student can perform.
Tips/Hints: If the vault bar is too low for upper grade level students move their hand placement to the red and yellow colored area of the vault bar.
Link to view vault bar technique
Abdominal Strength Testing
- Students are timed for 2 minutes and number
of correctly performed Sit-Ups are recorded.
- Performers knees should be bent 45 degree angle, arms
placed across the chest with either hand located on either shoulder.
- Arms must remain crossed, hands must remain on the shoulders
in order for the sit up to count.
- Elbows must touch thighs but cannot touch ground on the
Students can do this “Tummy Toughy” style in groups of three.
Encourage curling up, curling down.