Main - Performance PE Physical Training Tests Record all score on Wodify as well as your test sheet Our fundamental questions: 1. What did you learn today? 2. What evidence do you have that you learned today? 3. What will you do if you did not learn or are struggling with a concept? 4. What will you do when you are proficient (consistently good)? Every student needs to be able to answer these questions each day to evaluate you performance. View Public Whiteboard: bit.ly/1pFnWH5 Warm-up Dynamic Warm-up (No Measure) 400M Run Double Unders (Jump Rope) Knee Hugs/ Grab Laces to Glutes Cartwheels or Bear Crawls Back Skip out to in forward/ Skip in to out backward Inchworm/ Spiderman Frankenstein/ Walking RDL Quick Skip Down/ High Skip Back Hip Driver Carioca down and back Lateral Skip Down and back 50% Down 75% Back 50% Down 100% Back Junk Yard Dog 4 out and back/ 4 over and under PT Testing L-Sit For Time (Time) Hold L-Sit for as long as possible Perform Tuck Sit if unable to execute L-Sit. Click Rx if completing L-Sit. Not not click Rx if completing Tuck Sit. ADV: Handstand Push-ups (1xMax Effort (ME)) Handstand Hold (Time) Hold Barrier Assisted Handstand for as long as possible 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. 500m Row (Time) Max Effort 500m Row 50 Double Unders (DUs) (Time) Double Under (DU): While jumping rope, allow the rope to pass under your feet twice while youre still in the air. There is a two minute cap for this test. Sit-ups (1xMax Effort (ME)) AMRAP 1 Minute Butterfly Situps Air Squat (1xMax Effort (ME)) AMRAP 1 minute of air squats Pull-ups (AMRAP) Max Kipping Pull-ups - start with shoulders open and finish with chin above the bar. ADV: Muscle-ups (AMRAP) Hand Release Push-ups (1xMax Effort (ME)) Stance: Hands and toes on the ground, arms fully extended, flat back, butt down and in line with torso. Lower Chest to floor Lift hands off of the ground while resting on chest with knees off the floor Return hands to ground and press up Extend arms until fully locked out 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 put nearest whole number in the score box with the actual distance in the comment box. MedBall Throw (Distance) Throw a 20/ 15# medball as far as possible put nearest whole number in the score box with the actual distance in the comment box. Vertical Jump Test (Distance) Stand on the mat and jump as high as possible with hips open put nearest whole number in the score box with the actual height in the comment box.
Posted on: Wed, 27 Aug 2014 05:13:26 +0000
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