COURSE NAVETTE TEST (BEEP TEST)

The beep test is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, 20m multistage fitness test,beep or bleep test among others.

Procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps.  The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. Also, if the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends.

SPRINT OR SPEED TEST

 

Purpose: The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run.

Procedure: The test involves running a single maximum sprint over a set distance, with time recorded. The test is conducted over a certain distance, such as 10, 20, 40 and/or 50 meters.  Starting from a stationary position with a foot behind the starting line and continue running hard past the finish line.

PUSH UP TEST

The push-up fitness test (also called the press up test) measures upper body strength and endurance. There are many variations of the test, such as different placement of the hands, how far to dip, the length of the test and the method of counting.

Procedure: A push up begins with the hands and knees touching the floor, the body and legs in a straight line, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back straight, the subject lowers the body to a predetermined point, to touch some other object, or until there is a 90-degree angle at the elbows, then returns back to the starting position with the arms extended. This action is repeated during 30 seconds.

 

Rules of conduct and safety regulations for P.E.

Rules

CURL-UP / SIT-UP/ CRUNCH TEST

Purpose: The curl up test measures abdominal muscular strength and endurance of the abdominals and hip-flexors, important in back support and core stability.

Sit-up technique: The subject lies on a cushioned, flat surface with knees flexed. A partner may assist by anchoring the feet to the ground. The hands may be placed by the side of the head, or the arms crossed over the chest, reaching out in front. The subject raises the trunk in a smooth motion, keeping the arms in position, curling up the desired amount. The trunk is lowered back to the floor so that the shoulder blades or upper back touch the floor.

Test procedure: Record the maximum number of sit ups in a certain time period, such as 30 seconds.

Comments: Make sure that the subject does not «bounce» off the floor – only correctly performed curl ups should be counted. The partner may assist by counting the number of repetitions.

Exam dates

Written exams:
June 2nd: 2A, B, C
June 4th: 2 D
June 5th: 1A, B, D
June 6th: 1C

UNIT SUMMARY

You need to copy (handwritten) in your notebook the summary of each unit, following this script:

1. Vocabulary (key words).
2. Definitions.
3. Rules or outlines.
4. Skills.
5. Drawings or pictures.
6. Worksheets.

Stretching 1

stretching 1

ACROSPORT FIGURES

SECOND TERM EXAMS

Written exam:

• March 7th

Notebook: Due in on the day of the exam. I’ll take in all the notebooks so make sure you don’t forget it. You also need to complete all the worksheets related to each unit.

Choreography exam:

• 5, 12 or 14th march.