.png)
DO SOMETHING GOOD FOR YOURSELF
FITNESS TEST
Data
​
Name, Date of birth, Body height, Body weight, BMI (body mass index)
​
Click to download Data Collection Form
Exercises
1. Balancing on 1 foot: 30 sec
( 4-5 years old )
( 5 years old or older )
• 4 year olds on the ground
• 5 or older inverted gymnastics bench (8cm)
• The two thighs cannot touch if they still touch as if they had put their feet down
2. Walking on a bench
• Inverted gymnastics bench (8cm wide 150cm long)
• 1 minute
• How many lengths can the two do back and forth?
• if you lose your balance and step down, you can continue, but how many times you made a mistake should be indicated
3. Toss into a stool
• 4-5 year olds from 1.5 meters
• Older than 5 from 2 meters
• 5x with both right and left hands
• How many out of 5 go in
4. Small pendulum running
• 5 meters
• 2 buoys, or cones we run eights
• How long it takes for eight to eight to run
5. Jump long distance
• It jumps behind a selected point (e.g. a strip of duct tape) and we measure the last trace left after the jump, there is zero and from there we measure back to the selected point
• 2 experiments
6. Plank
• Max time you can last.
• The trunk is completely straight
• The hips should not fall off
• And cannot rise
• If any of these happen, the time will be stopped and that will be the result
7. Trunk lift
• Starting position: lying on your stomach on the neck
• When you raise, your torso will fold your elbows, then unfold (butterfly) and return to starting position
• 30 sec
8. Kneeling support arm bending, stretching
• The knees and toes must not rise off the ground
• No swinging on the knee
• Chest and nose almost reach
• 30 sec
9. Big pendulum running
• 10 meters
• Eight between 2 buoys
• How long it takes 10 eights to run
10. 6 minutes of continuous running
• They run continuously on a measured track for six minutes
• When time runs out, everyone stops
• How many meters were run in 6 minutes?
11. Flexibility test
• Gym top trunk tilt forward
• How long your finger reaches
• The top of the pad is 0
• If the minus value is lower
• If the plus value does not reach the bench
***HELP WITH PLANK***
