Fitness/Standards

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Click below to view and download the standards and benchmarks for MS Physical and Health Education.



SAS MS Physical Education Standards

SAS MS Health Education Standards – Grade Six

SAS MS Health Education Standards – Grade Seven

SAS MS Health Education Standards – Grade Eight

Daily Grades

The following is the rubric used to convert daily Time in Zone (TZ) scores into daily grades. Time in Zone rubric

Fitness Rubrics

The following rubric explains the marking scheme for all fitness tests.

Fitness Test Rubrics (Sit and Reach, Shuttle Run, Push-Ups, Sit-Ups, Beep Test and Mile Run)

Fitness Test Rubrics 2 (Standing Long Jump)

Fitness Test Rubrics 3 (Standing Vertical Jump)

Fitness Test Rubrics 4 (10 Meter Dash)

Fitness Testing Information

IMG_0033 Beep Test – The multi-stage fitness test, also known as the bleep test, beep test, pacer test, or 20-m shuttle run test, is used by sports coaches and trainers to estimate an athlete’s VO2 max (maximum oxygen uptake).

The test involves running continuously between two points that are 20 m apart. These runs are synchronized with a pre-recorded audio tape or CD, which plays beeps at set intervals. As the test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the test, until it is impossible to keep in sync with the recording.

The recording is typically structured into 21 ‘levels’, each of which lasts around 62 seconds. Usually, the interval of beeps is calculated as requiring a speed at the start of 8.0 km/h, increasing by 1.0 km/h after the first level and then 0.5 km/h with each level thereafter. The progression from one level to the next is signaled by 3 rapid beeps. The highest level attained before failing to keep up is recorded as the score for that test.

Click on the link below to determine how far and long you have run for your most recent beep test score.

Beep Test Distance and Time Calculations

IMG_0046 Sit-Ups Test - This is a timed, one-minute test. Students are to perform as many sit-ups as they can in one minute. Students are to lay on a mat, with the hands lightly holding their ears. Students are not to have their hands behind their necks or head. Students are to sit-up so that their elbows touch their mid-thigh area, before returning to the start position with the upper back touching the floor. Students also bend their knees up and will have their feet flat on the floor. Another student, while counting, will hold knees together and feet on the floor.

IMG_2814 Push-Ups Test – This is not a timed test. Students will place their splayed hands on the floor, slightly more than shoulder-width apart. Students will dorsi-flex their toes and maintain a neutral body position. A teacher will place a closed fist on the floor to have the student touch their nose to the fist. This is to encourage students to bend the elbows to 90 degrees, while lowering the entire body without having any other body parts (legs, stomach) touch the floor. If students choose to take a break during the test administration, then they can do so in the “Up” position, while maintaining a neutral body position.

Mile Run – This is a standard cardiovascular endurance test where students run four laps around our 400m track. 1600 meters is one mile. This is a timed test.

IMG_0099 Standing Long Jump – Students will have three attempts to jump as far as they can from a standing position. Students will ensure that their toes are behind the start line, and then jump out as far as they can along a measured line. Measurements are scored from the start line to the furthest point back of the student’s body. In almost all cases, this means we measure to the back of the student’s heels. The best jump is recorded.

vertical jump Standing Vertical Jump – Students will place their foot against the wall and reach as high as they can with an outstretched hand, while flat-footed, up along a measured line on the wall. Students will then step slightly from the wall and jump from a standing position as high as they can. There are three attempts and the best score is recorded.

IMG_0102 10 Meter Dash – This is a timed explosive power test administered over a distance of 10 meters in the gym. Using a Fully Automatic Timer (F.A.T.), students place their fingers or thumb on the start pad that is taped to the gym floor. Once the pad is depressed, the timer is activated. This is done from a stand-still position. When released, the student will run as fast as they can through the finish line ten meters away. When the student releases the pad, the F.A.T. begins timing and stops timing when the student crosses the laser beam barrier. Students will have multiple attempts and the best score is recorded.

IMG_0042 Shuttle Run – Students will have one attempt in this timed agility test. When they are ready to start, students need to run nine meters (30 feet) and pick up a bean bag and return to the start line to exchange bean bags. The student then runs and exchanges bean bags for a second time and returns to run through the start/finish line at top speed.

Sit and Reach Sit and Reach – This flexibility test is administered using a Sit and Reach box. Students remove their shoes for this test and place their feet against the front of the box. From a straddled, sitting position, students slowly reach out along a measured line on top of the box as far as they can. Students have three attempts and the best score is recorded.