Name: _________________________

PART 1: FITNESS EVALUATION (/25.5 = 10%)

Perform all of the following fitness tests, record your results, see where you fall on the fitness norms and indicate what component of
fitness you are working when performing each test. Use class notes to help complete your assignment. Type your answers and PRINT
to submit in class. Assignments must be stapled. YOU MUST KEEP A COPY OF THIS ASSIGNMENT UNTIL THE END OF THE
SEMESTER. YOU WILL NEED THESE RESULTS FOR YOUR FINAL ASSIGNMENT.
TEST TEST RESULT IN KILOMETERS FITNESS NORM COMPONENT OF FITNESS
(.5pts) (.5 pts) (.5 pts)
CARDIO TEST: Include your 12-minute Strava screen (see chart in notes and (use class notes)
shot at the end of this assignment highlight correct category)
12 MINUTE RUN/BIKE
(RUN in Gym/BIKE in WR) OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
Run/Bike as far as you can
in 12 minutes. Record in NEEDS IMPROVEMENT
km.

12-MIN. WALK-RUN (km) M 16-19 F 16-19 M 〉20 F 〉 20 12 MIN. BIKE M 16-19 F 16-19 M>20 F>20

OUTSTANDING ≥3 ≥ 2.5 ≥ 2.8 ≥ 2.3 OUTSTANDING ≥9.3 ≥7.7 ≥8.9 ≥7.2

HEALTHY & FIT 2.6 -2.9 2.1 - 2.4 2.5 - 2.7 2.1 -2.2 HEALTHY & FIT 7.7-9.2 6.0-7.6 7.3-8.8 5.7-7.0

ROOM FOR DEVELOPMENT 2.2 - 2.5 1.9 - 2 2.1 - 1.4 1.6 - 2 R.F.D 6-7.6 4.4-6.0 5.7-7.2 4.1-5.6

NEEDS IMPROVEMENT ≤2.1 ≤ 1.9 ≤ 2.0 ≤ 1.5 N.I <6 <4.4 <5.6 <4

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

RECOVERY HEART OUTSTANDING
RATE HEALTHY & FIT
Take your heart rate right ROOM FOR DEVELOPMENT
after your run. Then take it NEEDS IMPROVEMENT
1 minute later and find the
difference between the two
numbers.

RECOVERY HEART RATE M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 60 ≥ 60 ≥ 60 ≥ 60

HEALTHY & FIT 40-59 40-59 40-59 40-59

ROOM FOR DEVELOPMENT 30-39 30-39 30-39 30-39

NEEDS IMPROVEMENT ≤ 29 ≤ 29 ≤ 29 ≤ 29

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

CURL UPS OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
NEEDS IMPROVEMENT

CURL-UPS M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 75 ≥ 75 ≥ 66 ≥ 60

HEALTHY & FIT 41 - 74 39 - 74 39 - 65 36 - 59

ROOM FOR DEVELOPMENT 27 - 40 25 - 38 25 - 38 22 - 35

NEEDS IMPROVEMENT ≤ 26 ≤ 24 〈 24 〈 21

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

PUSH UPS OUTSTANDING
 Name: _________________________

(Review notes and HEALTHY & FIT

reference class ROOM FOR DEVELOPMENT
discussion for proper NEEDS IMPROVEMENT
norm based on your
reps)

PUSH-UPS M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 39 ≥ 33 ≥ 36 ≥ 30

HEALTHY & FIT 29 - 38 25 - 32 27 - 35 20 - 29

ROOM FOR DEVELOPMENT 18 - 28 12 - 24 17 - 26 10 - 19

NEEDS IMPROVEMENT ≤ 17 ≤ 11 ≤ 16 ≤9

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

PLANK OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
NEEDS IMPROVEMENT

PLANK M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 120 secs. ≥ 115 secs. ≥ 115 secs. ≥ 110 secs.

HEALTHY & FIT 51 - 119 48 - 114 48 - 114 46 - 109

ROOM FOR DEVELOPMENT 31 - 50 26 - 47 26 - 47 21 - 45

NEEDS IMPROVEMENT ≤ 30 ≤ 25 ≤ 25 ≤ 20

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

WALL SIT OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
NEEDS IMPROVEMENT

WALL SIT M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 120 secs. ≥ 115 secs. ≥ 115 secs. ≥ 110 secs.

HEALTHY & FIT 51 - 119 48 - 114 48 - 114 46 - 109

ROOM FOR DEVELOPMENT 31 - 50 26 - 47 26 - 47 21 - 45

NEEDS IMPROVEMENT ≤ 30 ≤ 25 ≤ 25 ≤ 20

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

HAND CLASP OUTSTANDING
HEALTHY & FIT
 Name: _________________________

ROOM FOR DEVELOPMENT

NEEDS IMPROVEMENT

HAND CLASP TEST M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING 4 = Palms touch

HEALTHY & FIT 3 = Fingertips interlock

ROOM FOR DEVELOPMENT 2 = Fingertips touch

NEEDS IMPROVEMENT 1 = Cannot touch fingertips

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

SIT AND REACH OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
NEEDS IMPROVEMENT

SIT & REACH W/O EQUIPMENT M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING 4 = Palms touch wall

HEALTHY & FIT 3 = Knuckles touch wall

ROOM FOR DEVELOPMENT 2 = Fingertips touch wall

NEEDS IMPROVEMENT 1 = Cannot touch wall

TEST TEST RESULT FITNESS NORM COMPONENT OF FITNESS

VERTICAL JUMP OUTSTANDING
HEALTHY & FIT
ROOM FOR DEVELOPMENT
NEEDS IMPROVEMENT

VERTICAL JUMP M 16-19 F 16-19 M 〉20 F 〉 20

OUTSTANDING ≥ 55.1 ≥ 39 ≥ 58 ≥ 38

HEALTHY & FIT 45.1 - 55 31.2 - 39 51 - 57 31 - 37

ROOM FOR DEVELOPMENT 41.1 - 45 27.1 - 31 42 - 50 25 - 30

NEEDS IMPROVEMENT 〈 41 〈 27 ≤ 41 ≤ 24

PART 2: ANALYSIS
After performing the general fitness assessment, answer the following questions. Questions 2 and 4 require some online
research, make sure to provide the sources. It is important to reflect on how these findings affect your personal life now
and in the future. Being healthy in all components of fitness is important for everyone not just athletes or fitness
 Name: _________________________

influencers. When answering, make sure to reflect on what you enjoy doing and also what you have access to in terms of
facilities and equipment (#7)
Make sure that your answers are in full sentences. Type, Print and staple to submit in class.

1) What component of fitness do you feel I your strongest? Explain. /1

2) Why is it important to be strong in this area? How does being strong in this area
affect your life specifically? For example, if your sit ups were your best, how does a
strong core impact your everyday life? Relate this to your personal life and activities
etc. that you do. (do research/provide source) /2

3) What component of fitness do you believe needs the most improvement? /1

4) How does this test affect your personal health and capacity for activity? What health
problems can arise from not being strong in this component? How could this impact
you personally in the future? Relate this to your personal life and the activities etc.
that you do. (do research/provide source) /2

5) List two personal barriers that stop or could stop you from following a fitness
program or from being more physically active. Using full sentences explain and
justify your answer. /2

6) List two personal things that would motivate you to increase (or maintain) your
fitness level(s) Using full sentences explain and justify your answer: /2

7) List two specific and REALISTIC actions you can start taking now to improve or
maintain your fitness level. Explain why and how these actions are realistic for you
right now. How will they help improve your health? /2