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Connecticut Physical
Fitness Assessment
SPRING GLEN SCHOOL:2016-2017
A dream written down with a DATE becomes a
GOAL.
A goal broken down into STEPS becomes a
PLAN.
A plan backed by ACTION makes your
DREAMS COME TRUE.
-anonymous
Component One: Flexibility
Other term(s): The sit-and-reach
Overview:
It is important to stretch your muscles to keep them strong and healthy. If you do
not stretch before you exercise, you are more likely to get hurt! The sit-and-reach
helps you stretch out an important muscle: the hamstring. The sit-and-reach is
good exercise. It helps get your blood pumping and prepares you for exercise!
How to Sit-And-Reach:
1. Take your shoes off.
2. Sit down on the floor and keep one leg extended out towards the box (or
wall if you are at home). Push your foot against the box (or wall) so that
your foot is flat.
3. Bend your other leg so that your foot is flat on the ground.
4. Measure with your fist from your foot to your knee and that is how far apart
they should be.
5. Now slowly, reach both hands to the top of the box (or to the wall) with
one hand on top of the other, evenly. Reach as far as you can.
6. Repeat for the other leg.
TIPS:
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When practicing the sit and reach, hold the stretch for 10 to 30 seconds.
The sit & reach is a good exercise as well as a good stretch.
Keep your stretches slow and controlled
No pain!!
Component TWO: Muscular Strength
Other term(s): The push-up
Overview:
Muscular strength are not just for adults. You can keep your muscles strong, too,
by doing fun activities! Everyone, kids and adults, use their muscle power every
day. The purpose of the push-up component is to measure upper body strength
and endurance
How to do Push-Ups:
1. Lay on the ground and get in “push-up” position.
a.
Put your hands shoulder-width apart.
b.
Your fingers pointing forward.
c.
Your feet together.
d.
Your body straight
e.
Your head focusing down.
2. Lower yourself to the floor, all the way until your elbows make a right angle.
3. Now push-up! That’s one!
4. Do it again!
** When practicing at school, we have a special CD that helps keep cadence. That means,
everyone should be going down and up at the same time.
Incorrect Push-Ups:
 Arching of the back
 Elbows not at a right angle
 Knees touching the floor
 Being off pace (going too fast or too slow)
TIPS:
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Stretch your arms before push-ups! This helps wake up your muscles.
Practicing exercises will keep your upper muscles strong and healthy.
Fun Ways to Practice Upper Body Strength:
 Monkey Bars: try to get all the way across!
 Wheelbarrow Walk: have a friend or parent hold your legs while you try to walk on your
hands!
 Planks: try to hold yourself up for 30 seconds (elbows and lower arm on the ground)
 Hold the push-up position
 Wall push-ups & walking on your hands and feet
Component three: Muscular Endurance
Other term(s): The curl up
Overview:
Curl-ups help keep your back and belly strong and tight. This helps prevent lower back pain and
helps your posture later on in life.
How to do Curl-Ups:
 Lay on your back, keep your knees up, feet flat on the ground and hands to your sides.
 Place your fingers on the first line.
 Curl up your body by using your abdomen muscles, lifting your shoulders off the floor.
 Curl up as much as you can, keeping your arms straight and your hands flat on the floor.
 Reach for that second line! That is your goal.
 Hold your position, then slowly lay back down.
 Repeat! Get as many as you can!
** When practicing at school, we have a special CD that helps keep cadence. That means,
everyone should be going up and down at the same time, continuously.
TIPS/Fun Exercises for Home
 Practice controlling your stomach muscles and pacing yourself.
 Planks: try to hold yourself up for 30 seconds (elbows and lower arm on the ground)
 Leg Raises: lay on the ground, and lift your legs off the ground slowly at the same time.
Hold the position for a couple of seconds, then lower your legs back to the ground.
Repeat!
 Yoga: try different poses that will help target your abdominal muscles
Component four: Cardio-Vascular
Endurance
Other term(s): The Mile Run
Overview:
The objective of the mile run is to cover the distance of a mile in as short a time
as possible. The amount of time it takes you to run the mile indicates how well
your circulatory and respiratory systems function. When you run, your circulatory
and respiratory systems supply oxygen to your muscles which helps you run over
an extended period of time using your large muscles.
How to do the Mile Run:
 Stretch out your muscles.
 Go to your local track (or find a distance that equals one mile).
 Ready, set go! Start running! Four laps will equal one mile.
 Make sure you find a pace that is right for your body and breath in through
your nose and out through your mouth.
TIPS:
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Make sure you PACE yourself! This is NOT a race.
Practice running for a specific period of time that allows you to go a great
distance.
Eat a nice dinner the night before!
o Pasta, rice, breads, chicken and/or vegetables
Eat a nice breakfast before you run!
o Cereal, oatmeal, toast, bagels, eggs and/or banana
Fun Activities to Improve your Cardiovascular System:
 Bike Riding
 Playing tag with your friends
 Going on a hike
 Walking each night after eating dinner
 Practicing jogging around your local track
 Play a sport: basketball, softball, football, lacrosse, soccer, dance, etc!
 Run around the Spring Glen Playground 11 times! That equals one mile.