FIT7.T1.M4.01: Post Fitness Test

Find a time to complete the following.

1 Mile Run (If physically not able to run 1 mile,  this can be a 3 Mile Bike Ride, please ask before altering the test)

60 Second Push Up Test

60 Second Sit Up Test

Have a family member or friend help you time these activities. Instructions on how to do each of these is in the next box.

Sit Up Instructions

1. Lay flat on your back on a mat.

2. Bend your knees at a 90 degree angle.

3. Cross your arms in front of your chest.

4. Have a partner hold your feet.

5. Sit up touching your elbows to your knees and return to starting position.

Watch example video if needed.

Instructions for push-up post-test

1. Start in plank position on your hands and toes.

2. Your body must be straight with your arms a little wider than shoulder width apart.

3. Bend your arms, touching your chin to the ground.

4. Return to starting position.

*Have a partner time you for 1 minute and count how many repetitions you complete.

Watch example video if needed

Instructions for one mile run

1. Go to your local High School or fitness center with a running track.

2. One mile is 5280 feet or 4 laps around most High School tracks.

3. Have parent or friend time your mile. 

Type in or write down your time and results of push ups and sit ups.

Please complete the entire document and submit it.

Pre and Post Test