FITNESS AND CROSS
COUNTRY
Name: Hamza.s_______________
Class: _year 7___________
Age: __12______
HEART RATES
You can find your pulse in your neck or wrist using 2 fingers. To work this out you need to be able
to find your pulse (i.e. how many times your heart beats every minute).
Calculate your own Resting Heart Rate (R.H.R.)
Count for 15 seconds & multiply by 4.
My Resting Heart.Rate.
= _________20________ x 6
= ___120______ beats/minute
Calculate your Maximum Heart Rate (M.H.R.)
(Remember its dangerous to exercise at your Maximum Heart Rate for very long)
Maximum Heart Rate = 220- Age
My Maximum Heart Rate = 220- _12_____
= ____208______ beats/minute
Your target heart rate to gain maximum fitness benefits when exercising is 70% of your resting
heart rate.
Calculate your Target Heart Rate (T.H.R.)
My Target Heart Rate
= (MHR) ___208_____ x 70/100
= _____145.60_____ beats/minute
THE SIT UP & PUSH UP TEST
Sit ups- abdominal muscle strength and endurance is important for stability
and back support. The test measures strength and endurance of the
abdominals and hip-flexor muscles. How many sit ups can you perform in 1
minute?
Write your answer here: _____37__________
Push ups - the push up test measures upper body strength and endurance.
How many push ups can you perform in 1 minute?
Write your answer here:
_____37___________
NATIONAL TALENT IDENTIFICATION AND DEVELOPMENT
Warm Up
All athletes MUST complete the warm-up below before participating in any NTID testing
10 minutes of aerobic activity (eg. jogging, cycling etc).
Stretching of the major muscle groups.
Stretches below are the minimum requirement.
It is important to stretch slowly and gently.
Each stretch should be held for 10-20seconds.
UPPER BODY
Triceps
Biceps
Trapezius
Pectorals
Abdominal Obliques
LOWER BODY
Quadriceps Hamstrings
Hip Flexors
Adductors
(Groin)
Gluteus
(Buttocks)
Gastrocnemius
AIA KELLYVILLE 12 MINUTE RUN
Purpose: to measure aerobic fitness (the ability of the body to use oxygen to power it while
running).
Description: place markers at set intervals around the track to aid in measuring the completed
distance. Participants run for 12 minutes, and the distance covered is recorded (to the nearest
100 metres). Walking is allowed, though participants should be encouraged to push themselves
as hard as they can.
Recording:
Distance covered in 12 minutes (metres): ________20__________________
Compare your result with the tables below, and enter your rating:
excellent ______________________
MALES
Age (Years)
Excellent
Above
Average
Average
Below
Average
Poor
12
> 2000m
1700-2000m
1500-1699m
1300-1499m
< 1300m
13-14
> 2100m
1800-2100m
1600-1799m
1400-1599m
< 1400m
15-16
> 2200m
1900-2200m
1700-1899m
1500-1699m
< 1500m
17-19
> 2300m
2000-2300m
1800-1999m
1600-1799m
< 1600m
FEMALES
Age (Years)
Excellent
Above
Average
Average
Below
Average
Poor
12
> 1600m
1500-1600m
1200-1499m
1100-1199m
< 1100m
13-14
> 1700m
1600-1700m
1300-1599m
1200-1299m
< 1200m
15-16
> 1800m
1700-1800m
1400-1699m
1300-1399m
< 1300m
17-19
> 1900m
1800-1900m
1500-1799m
1400-1499m
< 1400m
AIA KELLYVILLE AGILITY TEST
Purpose: Agility is an important component of many team sports. This test is a simple measure
of your ability to accelerate, decelerate, change direction, and to accelerate again.
Description: The length of the course is 10 metres and the width is 5 metres. See picture below.
Subjects should lie on their front (head to the start line) and hands by their shoulders. On the
Go command the stopwatch is started, and the participant gets up as quickly as possible and
runs around the course in the direction indicated, without knocking the cones over, to the finish
line, at which the timing is stopped.
Recording:
Time taken to complete course: ________________16.5____________________
Compare your result with the tables below, and enter your rating:
________excellent_________________
AGILITY RUN RATINGS (SECONDS)
Rating
Males
Females
Excellent
< 18.0
<19.0
Good
18.1 - 19.5
19.1 - 21.0
Average
19.6 - 20.5
21.1 - 22.5
Fair
20.6 - 21.9
22.6 - 24.0
Poor
> 22.0
> 24.0
THE SUPER-DOOPER WORKOUT FOR TOTAL BODY
FITNESS
(ROTATION OF ACTIVITIES IS ACHIEVED AFTER RETURN OF SHUTTLE RUN
PARTICIPANTS)
Activity 1: Shuttle run
100-200m
Activity 2: Slow Push-ups
Activity 3: Wall-sit
Activity 7: Walking Lunge
Activity 6: Ski Jumps
Activity 4: Tricep dips
Activity 5: Plank
Activity 1: Shuttle Run
100-200m shuttle run between two markers. Finishing point is the starting point.
Activity 2: Slow push-ups
Place your hands shoulder-width apart on the floor, and straighten your legs behind you
so that your feet line up. If you havent done many push-ups, spread your feet wide
apart for better support. Otherwise, place them together. Focus your eyes on the floor,
but do not allow your head to bend forwardyour body must form a straight line from
your heels to your head. Tighten your abs, bend your elbows, and lower your body until
your chest is about one inch above the floor. Again, every part of your body must move
in unisondo not allow your butt to stick up in the air or your hips to sag as you move
downward. Press yourself back up.
Activity 3: Wall- Sit
Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until
your knees are at about 90-degree angles (or an angle that is comfortable for you) and
hold, keeping the abs contracted, for 10-60 seconds. Come back to start and repeat.
Activity 4: Tricep Dips
Line up two flat exercise benches so they are parallel to each other
and 2-3 feet apart. Curl your fingers around edge of bench for support. Your hands
should be 5" apart. Lower your body slowly by bending your upper arms. Go as slow as
you possibly can and then slowly return to starting position. Return to starting position.
Inhale up, exhale down.
Activity 5: The Plank
Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor,
raising up onto toes and resting on the elbows. Keep your back flat, in a straight line
from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear
end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat.
Activity 6: Ski Jumps
Keeping your feet slightly wider than shoulder width apart, and staying in the squatted
position, jump 90 degrees from left to right, avoiding going around in circles. With each
jump, aim to take off immediately upon landing, with minimal uplift, focus on staying
in a tucked skiing position.
Activity 7: Walking Lunge
To begin a walking lunge stand upright with or without weights in your hands. Now
take a lunge forward while never letting your knee go 'over' your toe. Once at the
bottom of the lunge (not touching the floor), push off with the back foot and then
approach the standing position. Repeat with the other leg. Make sure to breath out on
the way up and breathe in on the actual lunge
MULTI-STAGE FITNESS TEST (BEEP TEST)
Purpose: To assess aerobic power. Aerobic power is the capacity of the body to keep up
continuous physical activity over an extended period of time. This requires efficient
functioning of the heart and lungs and can be increased through participation in activities
such as jogging, cycling and swimming. Athletes who require a high level of aerobic power
are hockey, soccer and football on-ball players and distance athletes such as road cyclists,
triathletes and rowers.
Method: Use the pre-recorded tape for this test and a flat surface with two litres 20 metres
apart. The students warm-up before the test may be jogging between the two lines of the
test course followed by some stretching. In the test, students should aim to keep up with the
beeper by reaching each line as the gradually shorter time between each beep is sounded.
An inability to maintain the pace for two successive runs results in student withdrawal from
the test. On withdrawal or completion, remember the level at which you finished, warm
down, then record your scores.
RATING TABLES (LEVEL / SHUTTLE)
MALES
Age (Years)
Excellent
Very Good
Good
Average
11
> 8.1
8.1 - 7.2
7.1 - 5.2
5.1
Below
Average
< 5.1
12
> 8.1
8.1 - 7.2
7.1 - 5.5
5.4
< 5.4
13
> 8.3
8.3 - 7.3
7.2 - 5.9
5.9
< 5.9
14
> 8.6
8.6 - 8.2
8.1 - 6.6
6.6
< 6.6
15
> 9.7
9.6 - 9.2
9.1 - 7.8
7.8
< 7.8
16
> 10.8
10.8 - 9.8
9.7 - 8.6
8.5
< 8.5
17
> 10.4
10.4 - 9.9
9.8 - 8.6
8.5
< 8.5
FEMALES
Age (Years)
Excellent
Very Good
Good
Average
11
> 5.7
5.7 - 5.1
4.9 - 3.6
3.5
Below
Average
< 3.5
12
> 6.2
6.2 - 5.4
5.3 - 4.1
4.1
< 4.1
13
> 6.4
6.4 - 4.8
4.7 - 4.4
4.3
< 4.3
14
> 6.8
6.8 - 6.2
6.1 - 5.2
5.1
< 5.1
15
> 7.1
7.1 - 6.2
6.1 - 5.4
5.3
< 5.3
16
> 7.2
7.2 - 6.3
6.2 - 5.6
5.5
< 5.5
17
> 8.0
8.0 - 6.3
6.2 - 5.6
5.5
< 5.5
SHUTTLE RUN (BEEP TEST) RECORD FORM
1. Cross off the shuttles numbers and level numbers as they are completed by your partner.
2. Circle the shuttle number where they finish.
3. Circle your corresponding fitness level from the rating tables.
Level
Shuttle Number
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10 11
1 2 3 4 5 6 7 8 9 10 11
10
1 2 3 4 5 6 7 8 9 10 11
11
1 2 3 4 5 6 7 8 9 10 11 12
12
1 2 3 4 5 6 7 8 9 10 11 12
13
1 2 3 4 5 6 7 8 9 10 11 12 13
14
1 2 3 4 5 6 7 8 9 10 11 12 13
15
1 2 3 4 5 6 7 8 9 10 11 12 13
16
1 2 3 4 5 6 7 8 9 10 11 12 13 14
17
1 2 3 4 5 6 7 8 9 10 11 12 13 14
18
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
19
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
20
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
21
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Test # 1
Test # 2
Date:
Date:
Result:
Result:
Rating:
Rating:
Sport Search
TASK
PURPOSE
EQUIPMENT
PROCEDURE
HEIGHT
Height is important in
some sports
Tape Measure
Measure height in bare feet to
nearest 0.1 cm
SITTING
HEIGHT
Some sports are suited
to different body types
Tape Measure
Measure sitting height to
nearest 0.1 cm
BODY MASS
Some sports are suited
to either light and heavy
weights
Scales
Measure weight to nearest
0.5kg
ARM SPAN
Beneficial for throwing
and rowing
Tape Measure
Measure arm span to nearest
0.1 cm
CATCH
Tests co ordination
Tennis balls
targets
BASKETBALL
THROW
Tests upper body
strength
Basketball
Tape Measure
20 throws with preferred hand,
catch 10 with each hand. Score
1 point for each successful
throw and catch
Chest pass, sitting with
buttocks, back and head against
wall with legs straight.. Measure
to nearest 5cm
VERTICAL
JUMP
Tests leg power
Tape measure
Distance between standing
outstretched height and jump
height to nearest cm
STANDING
LONG JUMP
Tests leg power
Tape measure
Measure to heels to nearest cm
SIT AND
REACH
Tests back flexibility
Sit and reach box
Measure to nearest cm
AGILITY RUN
Tests ability to change
direction while moving
Stop watch
Witches hats
Run 10 times between 5 m
lines. Both feet must be over
line. Time with stopwatch
40 M SPRINT
Tests speed
Stop watch
Witches hats
Time 40 m sprint to nearest 0.1
sec
SHUTTLE RUN
(BEEP TEST)
Tests aerobic fitness for
endurance.
Shuttle Run CD
20 m flat, even surface
Score sheet
Complete Shuttle run. Record
last completed level and shuttle
10
NATIONAL TALENT ID AND DEVELOPMENT
Results Recording Sheet
Record your results on this sheet while completing the tests.
Personal Details:
Name: _________________
Age:
_______
School: _________________
State:
_______
Activity
Result
Standing Height
(Eg - 170.1cm)
Sitting Height
(Eg - 80.5cm)
Body Mass
(Eg - 65.7kg)
Arm Span
(Eg - 172.4cm)
Catch
(Eg - 18 catches)
Basketball Throw
(Eg - 6.7m)
Vertical Jump
(Eg - 32cm)
Standing Long Jump
(Eg - 2.8m)
Sit and Reach
(Eg - 12cm)
Agility Run
(Eg - 21.3 sec)
40m Sprint
(Eg - 6.82 sec)
20m Shuttle Run
(Beep test) (level 7 shuttle 5)
11
Rating
12
CROSS COUNTRY PRACTICE RECORD
Date
Number of Laps
Activity
(Run/walk)
Time
Self-evaluation of fitness/cross country unit.
Describe your overall fitness ___________________________________________________________
__________________________________________________________________________________
Did you show any improvement? _______________________________________________________
__________________________________________________________________________________
Why or why not any improvement? _____________________________________________________
__________________________________________________________________________________
How did your Sportsearch results compare with averages? _________________________________
__________________________________________________________________________________
How could you improve your fitness? ___________________________________________________
__________________________________________________________________________________
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