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Fitness Assessment Day Worksheet

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Fitness Assessment Day Worksheet

Use the fictional assessment results and activity-planning scenario below. Fitness results are information to help set personal goals, not a way to rank people. Work at a safe pace and choose activities that suit you.

Read the assessment snapshot

A school activity group recorded these fictional results at the start of a four-week fitness unit and again at the end. The same test method was used both times. A higher result is not automatically better for everyone; how you feel and whether the test is suitable also matter.

Fitness test

Start

Week 4

What it mainly checks

Wall-sit hold

35 seconds

50 seconds

Muscular endurance in the legs

Six-minute brisk walk

620 metres

700 metres

Cardiorespiratory endurance

Sit-and-reach

18 centimetres

20 centimetres

Flexibility of the back of the legs and hips

1.Which test showed the largest numerical increase? Work out each change before choosing.

Wall-sit: 15 seconds
Brisk walk: 80 metres
Sit-and-reach: 2 centimetres
All three increased by the same amount

2.True or false: The wall-sit result mainly gives information about muscular endurance, rather than flexibility.

TrueFalse

3.Complete the sentence using the snapshot: The brisk-walk distance increased by metres from the start to Week 4.

4.Explain one reason why the group should use the same test method and similar conditions when comparing results.

Plan a safe activity week

A student wants a balanced week with aerobic activity, strength work and mobility or flexibility. Activities should be enjoyable, suitable for their ability and include recovery. A warm-up and cool-down can help prepare for and settle after activity.

Move your heart and lungs: brisk walking, cycling or dancing

Build strength: bodyweight squats, wall push-ups or carrying light gear safely

Mobility and flexibility: controlled stretches or gentle movement through a comfortable range

5.Choose the best example of a balanced plan that includes recovery.

Do the hardest workout every day and skip warm-ups.
Mix walking, a strength activity and gentle mobility across the week, with easier or rest days.
Practise only sit-and-reach stretches because one fitness component is enough.
Repeat a fitness test daily to improve every component.

6.A student feels sharp pain during a fitness activity. What is the safest response?

Push through the pain to finish the test.
Stop, tell the supervising adult and follow their guidance.
Try to move faster so the activity ends sooner.
Ignore it unless someone else notices.

7.Write one realistic four-week goal using this pattern: “I will [activity] for [time or frequency] each week.” Include a way to make it safe and achievable.

8.The fictional student’s sit-and-reach result changed by 2 centimetres. Give one reason not to treat this small difference as a complete measure of their overall health or fitness.