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Fitness Testing Worksheet
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Fitness Testing Worksheet
🏃♂️ Part 1: 20m Shuttle Run (Beep Test)
Instructions: Run between two lines 20 metres apart. Keep up with the beeps. Stop when you can't keep up anymore.
1. My final level reached: ________
2. My final shuttle number: ________
3. How did I feel during this test?
Very easy
Easy
Hard
Very hard
4. What made this test challenging for me?
🤸♀️ Part 2: Sit-and-Reach Test
Instructions: Sit with legs straight. Reach forward as far as you can. Hold for 2 seconds.
5. My reach distance: ________ centimetres
6. Did I feel any tightness during this test?
In my back
In my legs
In my arms
No tightness
7. How flexible do you think you are?
Very flexible
Quite flexible
Not very flexible
Not flexible at all
💪 Part 3: Push-ups Test
Instructions: Do as many push-ups as you can with good form. Keep your body straight.
8. Number of push-ups completed: ________
9. Which type of push-ups did you do?
Full push-ups (on toes)
Modified push-ups (on knees)
Wall push-ups (standing)
10. What part of your body felt tired first?
Arms
Chest
Core/stomach
Shoulders
🤔 Part 4: Reflection Questions
11. Which fitness test was easiest for you?
20m Shuttle Run
Sit-and-Reach
Push-ups
12. Which fitness test was hardest for you?
20m Shuttle Run
Sit-and-Reach
Push-ups
13. Explain why this test was the hardest:
14. What can you do to improve your fitness?
Exercise more often
Eat healthier food
Get more sleep
Drink more water
Practice stretching
Play more sports
🎯 Part 5: My SMART Fitness Goal
SMART Goal: Specific, Measurable, Achievable, Relevant, Time-bound
15. My fitness goal for the next 4 weeks is:
16. How will I measure my progress?
17. When will I work on this goal?
Every day
3 times per week
At weekends
During PE lessons
After school
18. Who can help me achieve this goal?
⭐ Part 6: Working with Others
19. How well did your group work together today?
Excellent - everyone helped
Good - most people helped
Okay - some people helped
Poor - not much teamwork
20. What role did you have in your group?
Tester
Recorder
Motivator
Safety spotter
21. How did you encourage your teammates?
22. One thing I learned about fitness today:
About This Worksheet
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