Fitness Test 2019 - A guide to finishing the year in a strong way!
The 6-8th grade is finishing up the year as strong as they started! The much anticipated Fitness Test is underway! The test includes five events that measure muscular strength/endurance, cardiorespiratory endurance, speed, agility, and flexibility. The test will be done in five sections:
• 1-Mile Run
• Crunches
• Pushups
• Shoulder Stretch
• Sit-and-Reach
Pointers for Warm-up:
Food / Drink:
Day of the Race:
Stay relaxed - Keep Smiling! If your face and hands are relaxed, your whole body will be relaxed, and you will be able to run easier. Keep your hands cupped but not closed tightly.
Be efficient - Keep your head steady, swing your arms in a relaxed manner and avoid wasting energy. Your arms should NOT swing across your body. Run upright, leaning forward slightly but not bending over.
Breathing - You actually want to breathe in through your nose AND mouth to make sure you're getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side stitches or cramps, which are a common issue for new runners.
You are ready! Celebrate the accomplishments you have made this year. Be confident in your training and abilities... you will be amazing! You got this!
• 1-Mile Run
• Crunches
• Pushups
• Shoulder Stretch
• Sit-and-Reach
Pointers for Warm-up:
- Always stretch and walk or jog a bit before running.
- Start slowly and then pick up the pace.
- Always stretch and walk or jog a bit after running
Food / Drink:
- Drink a bit more water than usual the day before your run, but NOT huge amounts.
- Don’t eat a big meal the night before. Try to eat a meal the night before that provides carbohydrates-this will give you energy!
Day of the Race:
Stay relaxed - Keep Smiling! If your face and hands are relaxed, your whole body will be relaxed, and you will be able to run easier. Keep your hands cupped but not closed tightly.
Be efficient - Keep your head steady, swing your arms in a relaxed manner and avoid wasting energy. Your arms should NOT swing across your body. Run upright, leaning forward slightly but not bending over.
Breathing - You actually want to breathe in through your nose AND mouth to make sure you're getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side stitches or cramps, which are a common issue for new runners.
You are ready! Celebrate the accomplishments you have made this year. Be confident in your training and abilities... you will be amazing! You got this!