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Lesson 6 - Fitness Testing & Improvement

Diverse Fitness Development

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Year 4

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Health Related Fitness

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Big Question

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

Cones

20 (including 4 different coloured cones)

Set up 5 testing stations plus coloured cones for assessment

Alternative: Markers, chalk lines

Stopwatch

6 (one per group)

Pre-set to 45-second intervals for station work

Alternative: Mobile phone timers, digital timers

Measuring Tapes

For 30m sprint distance and sit-and-reach measurements

Alternative: Rulers, marked ground measurements

Step Boxes

Positioned for safe flexibility testing

Alternative: Tape measures against wall

Mats

Create clear lateral jumping zones

Alternative: Cones in line, chalk lines

Score Sheets

30 (one per student)

Include space for two rounds of results

Alternative: Individual clipboards with paper

Pencils

Attached to clipboards to prevent loss

Alternative: Shared pencils per group

Exercise mats

6 (for plank station)

Clean, non-slip surface for plank testing

Alternative: Towels, designated floor areas

Small Balls

1 per team (5-6 teams)

For warm-up relay activities

Alternative: Bean bags, soft balls

Key Vocabulary

Flexibility

The ability to move joints through their full range of motion

Speed

How quickly you can move your body from one place to another

Core Strength

The strength of muscles in your trunk that support your spine

Stamina

Your ability to keep going during physical activity without getting tired

Dynamic Power

The ability to generate force quickly and explosively

Personal Best

Your own best performance or score in an activity

Cool-down

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

Consistent improvement in at least 3 out of 5 fitness tests

Ability to maintain good form throughout entire test duration

Demonstration of proper stretching technique independently

Positive attitude towards personal challenges and peer support

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