Main - Personal Fitness -- Ordman Enter your information carefully! View Public Whiteboard: bit.ly/1uRkzdR 20M Pacer Test (AMRAP - Reps) The 20 meter PACER test, or the Fitnessgram PACER Test, is a multi-stage aerobic capacity test that slowly gets more difficult as the test progresses through faster and faster levels. Each level is approximately one minute long. It has 21 levels, and is 247 laps long. Each runner has to run between two lines set 20 meters apart, and must run in synchronization with signal beeps. The signal beeps gradually get closer together as the test continues, forcing runners to run faster. The second time that a runner fails to complete a lap, their test is over. However, the test continues for other people who are still running. The 20 meter PACER test was created by Fitnessgram and the Cooper Institute. An audio voice-over announces each lap in the test and also signifies the beginning of each faster level. The test is set to background music. Push Up Test - Fitnessgram (AMRAP - Reps) do as many hand release push ups as you can. 30 Foot Shuttle Run (Time) procedure: This test requires the person to run back and forth between two parallel lines as fast as possible. Set up two lines of cones 30 feet apart or use line markings, and place two blocks of wood or a similar object behind one of the lines. Starting at the line opposite the blocks, on the signal Ready? Go! the participant runs to the other line, picks up a block and returns to place it behind the starting line, then returns to pick up the second block, then runs with it back across the line. Broad Jump (Distance) The jumper stands at a line marked on the ground with the feet slightly apart. The athlete takes off and lands using both feet, swinging the arms and bending the knees to provide forward drive MedBall Throw (Distance) Throw a 20/ 15# medball as far as possible 500m Row (Time) Max Effort 500m Row L-Sit For Time (Time) Hold L-Sit for as long as possible Vertical Jump Test (Distance) Stand on the mat and jump as high as possible with hips open
Posted on: Wed, 17 Dec 2014 06:02:24 +0000
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