Lesson 6 - Fitness Testing & Improvement
Diverse Fitness Development
•Year 4
•Health Related Fitness
•Start Planning Better PE Lessons
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How can I challenge myself to improve my fitness and enjoy competing against my personal best?
Learning Objectives
- To refine techniques in fitness activities and improve on previous personal bests
- To understand the importance of cooling down and stretching after vigourous exercise
- To enjoy competing and challenging myself to improve my fitness levels
Key Outcomes
- Students will demonstrate improved fitness test results compared to previous attempts
- Students will perform proper cool-down stretches and explain why they are important
- Students will show enthusiasm for personal challenges and celebrate improvements
Equipment & Resources Required
Set up 5 testing stations plus coloured cones for assessment
Alternative: Markers, chalk lines
Pre-set to 45-second intervals for station work
Alternative: Mobile phone timers, digital timers
For 30m sprint distance and sit-and-reach measurements
Alternative: Rulers, marked ground measurements
Positioned for safe flexibility testing
Alternative: Tape measures against wall
Create clear lateral jumping zones
Alternative: Cones in line, chalk lines
Include space for two rounds of results
Alternative: Individual clipboards with paper
Attached to clipboards to prevent loss
Alternative: Shared pencils per group
Clean, non-slip surface for plank testing
Alternative: Towels, designated floor areas
For warm-up relay activities
Alternative: Bean bags, soft balls
Key Vocabulary
The ability to move joints through their full range of motion
How quickly you can move your body from one place to another
The strength of muscles in your trunk that support your spine
Your ability to keep going during physical activity without getting tired
The ability to generate force quickly and explosively
Your own best performance or score in an activity
Gentle exercises done after vigourous activity to help your body recover
Skill Progression Pathway
Understanding where pupils are coming from and where they're going
Prior Learning
- Basic understanding of fitness components from previous lessons
- Experience with plank and other core exercises
- Knowledge of sprint technique and timing
- Previous fitness test baseline measurements
Current Skills
- Refined technique in all five fitness components
- Improved personal best scores in fitness tests
- Understanding of cool-down importance and techniques
- Self-assessment and peer encouragement skills
Next Steps
- Setting personal fitness goals for future training
- Understanding how to structure a personal fitness programme
- Applying fitness knowledge to other sports and activities
- Leading fitness activities for younger students
Milestone Indicators
Key Teaching Points
- Personal improvement is more important than comparing with others
- Proper technique ensures accurate testing and prevents injury
- Cooling down helps the body recover and prevents muscle soreness
- Each fitness test measures a different aspect of physical fitness
- Focused preparation activities can improve test performance
- Accurate recording allows tracking of progress over time
- Positive attitude towards challenges builds resilience and enjoyment
Common Misconceptions
- Thinking higher scores are always better regardless of starting point - emphasise personal improvement
- Believing fitness testing is about competing with others - focus on individual progress
- Assuming cooling down is optional - explain physiological importance
- Thinking some people are 'naturally unfit' - emphasise that fitness improves with practice
- Believing you must be the best at everything - celebrate diverse strengths and improvements
SEN Adaptations
ADHD
- Frequent positive reinforcement, clear boundaries, movement breaks incorporated naturally
dyspraxia
- Extra demonstration time, simplified recording methods, focus on effort over precise scores
autism spectrum
- Clear routine structure, visual schedule for station rotations, quiet space available if overwhelmed
visual impairment
- Audio cues for all timing, tactile markers for distances, verbal description of technique and results
hearing impairment
- Visual timing signals, demonstration-heavy instruction, written record sheets with pictures
physical disability
- Modified test protocols for individual needs, wheelchair accessible alternatives, adapted equipment
Cross-Curricular Links
English
Recording results accurately, explaining fitness concepts, peer communication and encouragement
Maths
Recording and comparing numerical data, calculating improvements, timing activities, measuring distances
Science
Understanding heart rate changes, muscle function during exercise, effect of warm-up and cool-down on body
PSHE
Personal goal setting, resilience, celebrating improvement, positive peer relationships and encouragement
Teacher Guidance
Positioning
Central location allowing visual contact with all 5 testing stations, mobile positioning during rotations
Observation Focus
Technique maintenance throughout testing, effort levels, positive attitude towards personal challenges
Intervention Points
Step in if technique deteriorates risking injury, provide encouragement when students become discouraged
Demonstration Notes
Demonstrate perfect technique for each test before starting, show how to read and record results accurately
Verbal Cues
- •'Focus on your technique first, then push for improvement!'
- •'Compare with your own previous scores, not others!'
- •'Great effort - remember why we cool down properly!'
Safety Considerations
Space & Surface Requirements
Space Requirements
Large indoor space (sports hall) or outdoor area minimum 40m x 20m for 5 testing stations plus movement space
Surface Check
Non-slip, even surface free from obstacles, suitable for running, jumping and floor exercises
Equipment Safety
Safety Checks
- •Check stopwatches are working accurately for fair testing
- •Ensure measuring equipment is safely positioned
- •Verify exercise mats are clean and provide adequate cushioning
- •Confirm cones are stable and not cracked
Risk Management
Key Risks
- •Overexertion during fitness testing
- •Muscle strain from inadequate warm-up or cool-down
- •Collisions during sprint testing
- •Competitive pressure affecting safety decisions
Risk Mitigation
- •Thorough warm-up before testing begins
- •Emphasis on personal improvement rather than peer comparison
- •Clear safety boundaries around all testing stations
- •Immediate stop protocol if students show signs of overexertion
Supervision & Emergency Procedures
Supervision Points
- •Position to observe all 5 stations simultaneously
- •Monitor for signs of fatigue or overexertion
- •Ensure proper technique to prevent injury
- •Maintain encouraging atmosphere to reduce performance anxiety
Emergency Procedures
Stop all activity immediately if injury occurs, first aid kit accessible, clear evacuation route from testing area