Fitness Test: Full Fitness Assessment

A full fitness test battery covering speed, leg power, abdominal strength, flexibility and aerobic endurance. Students record their results and use them to know their starting point and set goals.

How to play

1. General and specific warm-up: jogging, mobility, high knees and two short accelerations (6 min).
2. Explain the 4 stations and how each test works, and make groups of 6 working in pairs: one does the test and the other measures and records (2 min).
3. Stations of 4.5 minutes, rotating on your whistle: timed 30 m dash, standing broad jump measured with the tape, 30-second curl-ups on a mat, and sit-and-reach (18 min).
4. At each station everyone gets two attempts, except curl-ups (one), and the best result is recorded.
5. Cooper 12-minute run: the whole class runs a measured loop for 12 minutes; each student counts their laps and stops in place at the final whistle so the last partial lap can be measured (12 min).
6. Cool down by walking and record the Cooper distance on the sheet (2 min).

Rules

• No test without a warm-up first.
• Everyone works at their own level: the goal is to know your fitness, not to compete.
• Keep the slow-down area past the dash finish clear.
• Results are personal and not discussed in front of the class.

Variations

Adaptations

• Limited mobility: adapted tests such as a seated medicine ball throw, upper-body flexibility and a 6-minute wheelchair push.
• Asthma or other breathing conditions: do the endurance test at their own pace with the inhaler nearby, or walk briskly.
• Fitness level: injured students choose alternative tests that don't affect the injury and record for others on the rest.

Learning goals

• Know your own fitness level across different components.
• Follow test protocols correctly.
• Set personal improvement goals based on the results.

Equipment for a class of 25

• stopwatch: 2
• measuring tape: 3
• yoga mats: 8

Teacher tip

Curl-ups and sit-and-reach are not very tiring, so the station order doesn't matter much; always save the Cooper run for last. Give each student one sheet with every test so they fill it in as they go.

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