Lesson 5 - Fitness Testing & Flexibility
Personal Fitness & Circuit Skills
•Year 5
•Health Related Fitness
•Start Planning Better PE Lessons
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What's included
- Complete activity instructions & timing
- Teaching tips & differentiation strategies
- Assessment guidance & success criteria
- Downloadable lessons & units
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
Place in lines for shuttle runs and circuit stations
Alternative: Markers, spots, or chalk lines
Position for sit and reach testing with overhang
Alternative: Sturdy boxes or wall
One per testing station, marked clearly at zero point
Alternative: Rulers marked in cm
Pre-prepared with student names and test categories
Alternative: Clipboards with paper
For timing shuttle run and circuit rotations
Alternative: Phone timer or wall clock
Upbeat music for motivation during circuit activities
Alternative: None - use clapping or counting
Key Vocabulary
The ability of the heart and lungs to supply oxygen during sustained physical activity
The range of movement available at a joint or group of joints
A fitness test involving running back and forth between two points
A flexibility test measuring how far you can reach forward while sitting
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
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