Gather the following equipment before you begin the testing:
meter stick
stop watch
bathroom scale
tape measure
another person to help you!
Safety is Important
You will need to have someone help you with these exercises. A parent, guardian, or a school physical education teacher is preferable, but any adult who is willing to help you will be okay. Having this person to help you with technique, timing, counting, and recording results will help make sure that the tests are done properly and they can be an encouragement to you as well.
Remember, you are not competing with anyone. You are doing these to establish your starting point in your journey to improving your fitness level. This is a personal test. These results will help you plan and set personal goals to improve your fitness level.
Step 2: Your Schedule
So that you are not doing all of these in one day, your Wellness Guide suggests the following schedule:
Day 1: Curl-Up Test, Pull-up Test, and Body Composition
Day 2: Mile-Run and the Sit-and-Reach Test. (It would be best to do the Sit-and Reach after completing the Mile Run because your muscles will be warm and loose.)
One-Mile Run: Measures cardiovascular fitness.
Practice this activity prior to completing the assessment. It will be important to learn how to pace yourself so that you can complete the assessment without tiring too quickly in the beginning.
Important Safety Note:
If at any time you feel light headed, dizzy, or nauseated (sick), stop immediately, cool down by walking until you are breathing normally, and seek advice from a physician, your parent or guardian, or your instructor.
Equipment Needed:
stop watch,
a marked one-mile course (this can be done at a 440 track or a course marked with an odometer from a car),
and someone to help you with timing and tracking your distance.
Procedures:
Warm up and stretch all leg, arm and back muscles.
Have someone help keep time. When you are ready, begin timing and cover the one-mile distance as fast as possible.
Use a consistent pace that allows you to sustain for the entire one-mile distance.
You may walk. However, remember your goal is to cover the one mile in the shortest time possible.
Stop the timing once you complete the mile distance.
Record your time in minutes and seconds.
After testing, do a cool down walk and stretch.
Sit and Reach: Measures flexibility of your lower back and posterior thighs.
http://www.fitness-training.net/flexibility/
http://www.fitness-training.net/flexibility/27/
Principle of Overload
In order to produce a training effect, the human body must be stressed into a state of overload.
By exercising at a level above normal, a variety of adaptations take place that cause the body to function more efficiently.
Principle of Specificity
The physiological effects resulting from overload training are specific to the type of overload.
Exercise must be geared toward specific goals.
Principle of Progression
The intensity and duration of the workouts must increase in a logical and gradual manner.
Once the muscles have become accustomed to a certain weight, it is time to increase the weight to shock the muscles again.
Static stretching is the more common form of stretching. Static stretching requires slowly stretching the muscle and joint to farthest point without causing pain. You should hold this stretch for 15 to 30 seconds.
Isostatic stretching is extended to a point past static and often causes injury. This type of stretching requires a partner to help you hold the stretch. It is not recommended that you perform this type of stretch.
Dynamic stretching is similar to static stretching but you continuously move from one stretch to the next under control, holding each stretch for 15-30 seconds.
Ballistic stretching is a dangerous form of stretching involving bobbing, bouncing, and jerky movements that use the body's momentum and weight to stretch the muscle. This type of stretching can be harmful because you may far exceed the stretchable limits of the tissues involved and cause injury.
Upper Back and Torso Stretch
Stand up straight with your feet slightly wider than shoulder-width apart. Allow your knees to be slightly bent.
Interlock your fingers and push your hands as far away from your chest as possible palms facing outward.
Allow your upper back to relax. You should be able to feel this stretch in between the shoulder blades.
Hold this position with your arms extended in front of you for a minimum of 20 seconds. Repeat two times.
Lower Back Stretch
Lying on your back pull both knees to your chest while simultaneously lifting your head just off the floor until you reach a comfortable stretch in a balled-up position.
Hold this position for a minimum of 20 seconds. Repeat two times.
Side Stretch
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips.
Bend slowly to the right side while allowing your right arm/hand to slide down the outside of your right leg.
When mild tension is felt, stop the movement and hold for a minimum of 20 seconds. Return to the vertical position and bend to the other side.
Repeat movement two times to both the right and left sides for a total of 4 repetitions.
Modified Glute Stretch Pulling
Lying on your back, cross your legs just as you might while sitting in a chair. While the outer ankle of your left leg is resting on the knee of your right leg, grasp the back of your right leg with both hands.
Pull the right knee toward your chest until you feel the stretch in your buttocks and hips. Hold this position for a minimum of 20 seconds.
Repeat two times crossing both your left and right legs two times for a total of 4 repetitions.
Calf Stretch
Place your left heel on a step with your knee slightly bent. Lean forward and grasp your left toe with your left hand.
Your right knee should be slightly bent and your back should be straight. Support your weight on the right leg and place your right hand on the right quad.
Lift your left toes toward the knee keeping the knee slightly bent.
At the point of a mild stretch, hold for a minimum of 20 seconds.
Repeat two times placing both the right and left heel on the step for a total of 4 repetitions.
Modified Hurdler's Stretch
While sitting on the floor extend the right leg in front of you while at the same time bending your left leg so that the sole of your left shoe rests lightly against the inside of your right knee.
Slowly lean forward to touch your right fingers to your shin, ankle, and toes in that order. If you feel any discomfort while reaching to one of those body parts stop and go back to the previous body part and complete the stretch by holding that position for a minimum of 20 seconds.
If you are very flexible and touching your toes does not give you a feeling of a complete stretch then slowly lower your face so as to touch your nose to the right knee while holding your toes with the right hand.
Repeat two times extending both the right and left leg for a total of 4 repetitions.
Lying Quad Stretch
Lie on your right side with the right arm extended and head resting on your arm as a sort of pillow. Tighten your abdominal muscles to hold your torso still.
Bring the left ankle back towards the buttocks. Reach back with the left hand and gently hold the ankle (your left knee should be parallel to the floor).
Press the front of the hip forward. At the point of a mild stretch, hold for a minimum of 20 seconds. Repeat two times lying on both the right and left sides for a total of 4 repetitions.
Chest/Biceps Stretch
Hold your arms out to the side parallel with the ground with your palms facing downward.
Keeping your arms parallel to the ground, squeezing your shoulder blades toward each other, stretch the arms back as far as possible and hold for a minimum of 20 seconds.
The stretch can be felt in the biceps and slightly across the chest.
Repeat stretch two times.
Shoulder/Triceps Stretch
While standing, grasp the back of your upper left arm with your right hand and gently pull your left arm in front of your body. A complete stretch will have your left shoulder resting under your chin.
Hold this position for a minimum of 20 seconds then release.
Repeat two times each on both left and right arms for a total of 4 repetitions
http://www.mayoclinic.com/health/stretching/HQ01447
Start stretching at a slow, safe level and know when to increase the frequency, intensity, or amount of time for each stretch.
Combine stretching before and after your cardiovascular and strength activities.
Stretch muscles you feel need to be stretched at any time of day.
Stretch daily, even if you aren't going to participate in any physical activity.
Avoid stretching exercises that use the body's weight and momentum to force a muscle beyond its stretching point.
Avoid stretching with a partner who pushes your body farther than you could normally stretch.
Many common stretches are actually not good for you.
Bad Stretches
Arm Circles Arm circles are ballistic stretches that injure the shoulder joint.
Sitting Quadriceps Stretch Sitting on your heels to stretch the quadriceps injures the knee joint.
Plow Lying on your back and putting your legs straight with your feet behind your head is known as the the plow stretch. This stretch compresses, or puts pressure on, the cervical vertebrae of the back and stresses the lower back.
Hurdle Stretch
The hurdle stretch forces sideways movement of a hinge joint that is designed for back and forth movements.
Deep Knee Bends
While keeping your heels flat on the ground, your knees should not bend beyond the point at which your thighs are parallel to the floor. Going beyond this limit may cause injury to any of the joints and tissue that make up the knee.
Head Circles Never over extend your neck forward or backwards, or do full head circles.