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Fitness Testing Worksheet

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Fitness Testing Worksheet

Explore what fitness tests can—and cannot—tell us. Read the scenario, interpret the results, and plan a safe, realistic next step. Fitness scores are information, not a judgement of anyone’s worth.

A fitness-testing session

A group completes three simple activities: a six-minute run to explore aerobic endurance, a one-minute sit-to-stand test to explore muscular endurance, and a sit-and-reach test to explore flexibility. They warm up first, use consistent instructions, and stop if they feel pain, dizzy, or unwell. Results can be affected by sleep, effort, illness, growth, technique, and previous activity.

Participant

6-minute run (m)

Sit-to-stands (reps)

Sit-and-reach (cm)

Ari

900

Mila

1,020

Isla

840

Read the results thoughtfully

Use the fictional results above for Questions 1–4.

1.Which participant covered the greatest distance in the six-minute run? Give the distance as well.

2.How many more sit-to-stands did Isla complete than Mila?

3.Which test result gives information about flexibility?

Six-minute run
One-minute sit-to-stand
Sit-and-reach
All three measure flexibility

4.Isla has the highest sit-and-reach result. Does that mean Isla is the fittest overall? Explain why or why not.

Safe and fair testing

Think about how to make a fitness session useful, respectful, and safe.

5.True or false: If someone gets a different score next time, it proves that their fitness has changed.

TrueFalse

6.During a test, a student feels dizzy and unwell. What should they do first?

Keep going so the result is complete
Stop, tell the teacher, and follow their advice
Hide it so the group can finish
Run faster to get the test over with

7.Choose two actions that help make testing fair and respectful.

Use the same instructions and equipment for everyone
Share everyone's scores publicly
Encourage people without comparing or teasing
Change the rules for each person without recording it

8.Name one useful role a partner could take during a test, and explain how that role helps.

Set a realistic next step

A good goal focuses on something you can control, can be checked, and allows you to adapt if needed.

9.Which is the clearest, measurable four-week goal?

Get much fitter soon
Practise a comfortable brisk walk or jog for 20 minutes, three times each week for four weeks, then reflect on how it feels
Beat everyone in the class
Exercise as hard as possible every day

10.Write one personal fitness goal you could try for four weeks. Include an activity, how often you will do it, and how you will check your progress. Your goal may be different from the example.

11.Why is it more helpful to compare your progress with your own earlier results than to rank yourself against classmates?