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Lesson 5 - Fitness Testing & Flexibility

Personal Fitness & Circuit Skills

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Year 5

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Health Related Fitness

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Big Question

How can I measure my fitness progress and understand what helps me improve?

Learning Objectives

Improve on previous fitness performances through consistent effort and proper preparation
Understand and identify factors that contribute to fitness improvement
Accurately measure and record elements of fitness including flexibility and cardiovascular endurance

Key Outcomes

Students will complete fitness tests with improved scores from previous attempts
Students will identify at least 3 factors that contribute to fitness improvement
Students will accurately measure and record their flexibility and shuttle run results

Equipment & Resources Required

Cones

20-30

Place in lines for shuttle runs and circuit stations

Alternative: Markers, spots, or chalk lines

Benches

4-6

Position for sit and reach testing with overhang

Alternative: Sturdy boxes or wall

Tape Measure

6-8

One per testing station, marked clearly at zero point

Alternative: Rulers marked in cm

Score Sheets

30 (1 per student)

Pre-prepared with student names and test categories

Alternative: Clipboards with paper

Stopwatch

2-3

For timing shuttle run and circuit rotations

Alternative: Phone timer or wall clock

Music Player

Upbeat music for motivation during circuit activities

Alternative: None - use clapping or counting

Key Vocabulary

Cardiovascular endurance

The ability of the heart and lungs to supply oxygen during sustained physical activity

Flexibility

The range of movement available at a joint or group of joints

Shuttle run

A fitness test involving running back and forth between two points

Sit and reach test

A flexibility test measuring how far you can reach forward while sitting

Pacing

Controlling your speed and energy to maintain performance throughout an activity

Skill Progression Pathway

Understanding where pupils are coming from and where they're going

Prior Learning

Basic understanding of warm-up importance
Experience with simple fitness activities
Knowledge of different types of exercise

Current Skills

Accurate fitness testing techniques
Self-assessment and reflection skills
Understanding factors affecting fitness improvement

Next Steps

Creating personal fitness improvement plans
Advanced fitness testing protocols
Leadership in fitness activities

Milestone Indicators

Consistent technique during flexibility tests

Improved scores from previous testing sessions

Thoughtful reflection on performance factors

Key Teaching Points

Fitness testing is about personal progress, not competition with others
Proper pacing and breathing techniques are essential for sustained performance
Flexibility should be developed gradually without forcing or bouncing
Peer support and encouragement enhance everyone's performance
Reflection and self-assessment are key skills for improvement
Safety always comes first - listen to your body and don't push beyond limits
Recording accurate data helps track progress over time

Common Misconceptions

Believing fitness tests are about being the fastest or most flexible
Thinking that pushing through pain leads to better results
Assuming that natural ability is more important than effort and improvement
Believing that fitness levels cannot be improved with practice
Thinking that only 'sporty' students can succeed in fitness activities

SEN Adaptations

ADHD

Break activities into shorter segments, provide clear movement boundaries, use peer support for focus

dyspraxia

Allow extra practice time, provide step-by-step instructions, focus on effort over perfect technique

autism spectrum

Provide clear structure and routine, visual schedule of activities, quiet space available if needed

visual impairment

Use bright cones for markers, provide verbal descriptions of measurements, pair with sighted buddy for guidance

hearing impairment

Use visual signals for start/stop, provide written instruction cards, demonstrate all exercises clearly

physical disability

Adapt tests for wheelchair users, modify flexibility exercises, focus on personal improvement rather than standard measures

Cross-Curricular Links

Science

Understanding heart and lung function, effects of exercise on body systems, measuring and recording data

Geography

Understanding space and distance through course measurement and directional movement

Mathematics

Recording and comparing numerical data, timing activities, measuring distances and improvements

PSHE

Setting personal goals, self-reflection skills, supporting others, building resilience and perseverance

Teacher Guidance

Positioning

Move between shuttle run lanes and circuit stations for optimal monitoring of all activities

Observation Focus

Watch for pacing strategies, test technique, peer support quality, and safety awareness

Intervention Points

Step in if students push too hard during tests, provide technique correction, facilitate positive peer interactions

Demonstration Notes

Demonstrate: Perfect test technique, proper breathing patterns, positive peer feedback examples

Verbal Cues

•'Steady pace, you're doing great!'
•'Remember your breathing rhythm!'
•'Slow and controlled stretching!'
•'What can you tell your partner they're doing well?'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large sports hall or outdoor area, minimum 30m x 20m for shuttle runs and circuit stations

Surface Check

Flat, non-slip surface free from obstacles, suitable for running and floor exercises

Equipment Safety

Safety Checks

•Check bench stability for sit and reach testing
•Ensure tape measures have no sharp edges
•Verify cones are properly positioned and visible

Risk Management

Key Risks

•Overexertion during shuttle run test
•Muscle strain from forced stretching
•Collisions during running activities
•Trips over equipment or markers

Risk Mitigation

•Emphasise pacing and self-regulation during tests
•Teach proper stretching technique with no forcing
•Maintain clear running lanes and pathways
•Position equipment safely with adequate spacing

Supervision & Emergency Procedures

Supervision Points

•Monitor students for signs of overexertion
•Position for clear view of all circuit stations
•Watch for proper technique during flexibility exercises

Emergency Procedures

Stop activity immediately if any student shows distress, provide rest and water, seek first aid support if needed