Grade 10 Fitness Unit

Criteria A: Your Fitness Analysis

TASK 1: During the last few PE lessons you have discussed the difference between
health and skill related fitness components and the importance of them for your
everyday lives. You have also discussed the factors that affect fitness. This task is to
identify areas of improvement in your own fitness levels. The final piece should
outline the following:

⃣ Include your knowledge of health and skill related fitness components.

Why is fitness important?
⃣ Interpret the test results by putting your individual data (fitness test
results) into a table.
⃣ Consider which two results prove to be strengths, what makes them
strengths? Link to normative data.
⃣ Consider which two results prove to be areas of improvement, what
makes them strengths? Link to normative data and one week exercise journal.
⃣ Were these results expected or were you somewhat shocked with the
result? Are there any immediate suggestions/changes you could make to
improve health and fitness? What are they?

Your analysis should include the following:

- At least 1 page, not including the table of results
- 1.5 line spacing
- Size 12 font, Arial
- Justify your paragraphs
Criteria A Rubric: Knowledge and Understanding

Achievement level Level descriptor

The student:

i. Recalls some physical and health education factual, procedural and

1–2 conceptual knowledge
ii. Identifies physical and health education knowledge to outline issues
iii. Recalls physical and health terminology.

The student:

i. Recalls physical and health education factual, procedural and conceptual

knowledge
3–4 ii. Identifies physical and health education knowledge to outline issues and
suggest solutions to problems set in familiar situations
iii. Applies physical and health terminology to communicate understanding
with limited success.

The student:

i. States physical and health education factual, procedural and conceptual

knowledge
5–6 ii. Identifies physical and health education knowledge to outline issues and solve
problems set in familiar situations
iii. Applies physical and health terminology to communicate understanding.

The student:

i. Outlines physical and health education factual, procedural and

conceptual knowledge
- Recommended guidelines outlined, describes health and skill
7–8
related fitness and the importance of these in relation to health
and fitness.
ii. Identifies physical and health education knowledge to describe issues and
solve problems set in familiar and unfamiliar situations
- Links knowledge of health and fitness to identify your areas of strength
and weakness and use your knowledge to outline a strategy to improve
iii. Applies physical and health terminology consistently to communicate
understanding.
Test UK National Averages My result
Hand-eye coordination 30-35 Above Average, 25- 32
29 Average,
20-24 Below Average
Situps 21-25 Above average, 15- 26
20 Average,
9-14 Below Average
Standing long jump 1.65-1.56 Above Average, 1.46
1.55-1.46 Average, 1.45-
1.35 Below Average
Cooper run 2000-2100m Above 1700 metres
Average,
1700-1999m Average,
1600-1699m Below
Average
30 metre acceleration Under 6 Above Average 5.34 seconds
6- 6.3 Average
Over 6.3 Below Average
Standing stork 23-30 seconds Above 5 seconds
Average,
16-22 seconds Average,
10-15 seconds Below
Average
Ruler drop 7.5-15.9cm Above 11cm
Average,
15.9-20.4cm Average,
20.4-28cm Below Average
Sit and reach 22-30 Above Average, 7
19-22 Average,
15-19 Above Average
Illinois agility run 17-17.9 seconds Above 18.8
Average,
18-21.7 seconds Average,
21.8-23 seconds Below
Average
Pushups 7.2 is the average of the 9
class
Over 8 Above Average
6-8 Average
Under 6 Below Average
Regular fitness activity is important for your health. Even if it’s just for a walk outside,
you need to do it regularly. It can help improve your brain health or help manage
weight. But fitness isn’t only about the way you look, if you look thin, it doesn’t mean
you are fit. Fitness means having stamina or quick recovery. If you are exercising
every day you need to be doing it with your best performance, endurance, and
strength. Being fit makes you feel healthy.

Most of my results were either average or above average except for the standing
stork test where I got 5 seconds. I think that even though I was average for the
cooper run, the Illinois agility run and the standing long jump, I need to improve on
these ones because I don’t think I did my best. Cooper run involves stamina and the
ability to learn when to take rests and when to sprint, this can be a skill, and this is
something I want to improve on. The Illinois agility run helps you make quick
decisions on your steps or quickly change the speed you are travelling. The standing
long jump can assess your leg power. I play volleyball and I think I need to improve
my leg power so that I can jump higher for longer. To assess whether I have strong
leg power, I can use the standing long jump.

I am proud of my sit-ups, my hand eye coordination, and my ruler drop. Sit-ups

shows that I have a strong core. To me, hand eye coordination and ruler drop are
important even though they look simple. Hand-eye coordination is used in so many
sports for example: tennis, basketball, or volleyball. Having good hand-eye
coordination can help with many things. The ruler drop is a test of your reaction
speed. The faster the better. If I have good reaction speed, I can defend balls
coming at me in volleyball. Quick reaction time can allow a sprinter to start running
the moment a race begins, or a football player to avoid a tackle. It's the same skill a
race car driver needs when someone swerves into their lane at 200 mph.

I’m not so shocked with my results because I knew that my stamina was bad from
the start. I think cardio and flexibility are the main things I need to improve on. I
always try to avoid it, but getting your heart rate faster on a regular basis helps you
be in shape and healthy. I think I need to take care of myself and know when to do
cardio, or work on my strength and flexibility. I need to be able to make choices for
myself.