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Physical Education

Fitness Testing

Overview

Students complete a series of simple fitness tests, record their results, and compare over time.

Learning Objective
Students measure their own fitness levels and understand what the results mean.

Resources needed

  • Open space
  • Paper and pencil to record results

Lesson stages

0 / 8 done
  1. 1 Explain: we test fitness to measure progress, not to judge each other.
  2. 2 Test 1: sit-ups in 30 seconds — record the number.
  3. 3 Test 2: standing long jump — record distance using a stick marker.
  4. 4 Test 3: 30-metre sprint — count seconds or use a watch.
  5. 5 Test 4: sit-and-reach — sit with legs straight, reach forward, mark how far.
  6. 6 Record all results.
  7. 7 Discuss: which tests measure which components of fitness?
  8. 8 Set one improvement goal for the next 4 weeks.

Tap a step to mark it as done.

Variations

  • Add a 1-minute run test.
  • Repeat the tests after 4 weeks and compare.
  • Students create their own test for one fitness component.
More information

Teach: test, record, measure, improve, goal. Emphasise that results are personal — comparing with others is not the purpose.

All tests can be modified. Sit-ups can be replaced by a 30-second wall sit. Long jump can be replaced by a standing broad step.

Can students explain which fitness component each test measures? Do they set a realistic and specific improvement goal?

Stick markers replace measuring tape. Paper in the sand records sit-and-reach. No specialist equipment needed for any test.

Students think lower scores mean they are bad at PE. Reframe fitness testing as a personal baseline — the goal is improvement, not comparison.

Regular fitness testing builds self-awareness and motivates improvement. Retesting after a training block shows the value of consistent practice.

Activity details
Secondary Medium 30 minutes 10 minutes prep Pairs, Whole Class Outdoor
Topics
Fitness Measurement Health Knowledge