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Lesson 5 - Fitness Testing & Flexibility

Fitness Foundations & Performance

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Year 6

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Health Related Fitness

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Big Question

How can we measure our fitness improvements and use flexibility training to enhance our overall performance?

Learning Objectives

To perform fitness tests accurately and record personal results
To understand how flexibility contributes to overall fitness and performance
To reflect on personal performance and recognise success in self and others

Key Outcomes

Students will complete shuttle run and sit-and-reach tests with proper technique
Students will participate in flexibility circuit training with focus on correct form
Students will evaluate their own performance and provide constructive feedback to peers

Equipment & Resources Required

Cones

12-16

Mark shuttle run course and team positions

Alternative: Bean bags, markers, or tape lines

Tape Measure

4-6

One per sit-and-reach station

Alternative: Rulers or metre sticks

Benches

4-6

Positioned for sit-and-reach test

Alternative: Steps or sturdy platforms

Stopwatch

1-2

For timing circuit stations and shuttle run

Alternative: Smartphone timer or wall clock

Score Sheets

1 per pair

Pre-prepared with student names and test columns

Alternative: Notebooks or clipboards

Music Player

Upbeat music for motivation during circuits

Alternative: Smartphone or tablet with speaker

Sun Markers

8-10

Clear instructions and diagrams for each exercise

Alternative: Whiteboard with instructions

Key Vocabulary

Shuttle Run

A fitness test involving running back and forth between two points

Flexibility

The range of movement possible at a joint

Sit and Reach Test

A flexibility test measuring lower back and hamstring flexibility

Circuit Training

Moving through different exercise stations in sequence

Pacing

Managing your energy and speed throughout an activity

Range of Motion

How far a joint can move in different directions

Performance Evaluation

Assessing how well you performed and identifying improvements

Skill Progression Pathway

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

Prior Learning

Basic understanding of different types of fitness
Experience with simple warm-up and cool-down routines
Awareness of the importance of exercise for health

Current Skills

Fitness testing techniques and measurement
Flexibility training methods and safety
Self-reflection and peer assessment skills

Next Steps

Creating personal fitness improvement plans
Advanced training methods for specific fitness components
Leadership skills in fitness activities

Milestone Indicators

Consistent pacing during endurance tests

Improved flexibility range of motion

Accurate self-assessment and goal setting

Key Teaching Points

Fitness testing is about personal improvement, not competition with others
Proper pacing prevents over-exertion and improves performance
Flexibility is equally important as cardiovascular fitness for overall health
Peer feedback should be constructive, specific, and encouraging
Self-reflection helps identify strengths and areas for improvement
Safety in stretching means gradual, controlled movements without force
Results are data points for tracking progress, not judgements of worth

Common Misconceptions

Faster is always better in fitness tests - actually, sustainable pacing leads to better results
Flexibility exercises should cause pain - gentle tension is appropriate, pain indicates going too far
Some people are just 'naturally unfit' - fitness can be improved by everyone with appropriate training
Fitness tests are competitions - they are personal assessment tools for tracking individual progress
You need to be flexible to do well in PE - flexibility can be developed and improved over time

SEN Adaptations

ADHD

Regular movement breaks, clear time boundaries, specific roles and responsibilities, positive reinforcement for focus

dyspraxia

Simplified movement patterns, extra demonstration time, allow longer to process instructions, provide physical support if needed

autism spectrum

Clear activity sequence displayed visually, quiet rest area available, consistent partner pairings, warning for activity transitions

visual impairment

Use verbal descriptions for all demonstrations, provide tactile markers for course boundaries, buddy system for navigation

hearing impairment

Visual demonstrations with clear written instructions, hand signals for timing, visual cues for activity changes

physical disability

Modified distances for shuttle runs, seated or supported versions of flexibility exercises, alternative measurement methods

Cross-Curricular Links

English

Using descriptive language for feedback, following complex instructions, discussing performance and goals

Maths

Measuring distances and recording data, calculating averages and improvements, using timers and counting

Science

Understanding cardiovascular system, muscle function, effects of exercise on body systems

PSHE

Setting personal goals, resilience during challenges, supporting others, understanding individual differences

Teacher Guidance

Positioning

Move between stations during circuit, central position during fitness tests for maximum visibility

Observation Focus

Monitor pacing during shuttle runs, technique during flexibility exercises, quality of peer interactions

Intervention Points

Step in if students over-exerting, provide technique corrections, facilitate positive peer feedback

Demonstration Notes

Model proper pacing during shuttle run introduction, demonstrate all flexibility exercises with emphasis on safety, show measurement techniques clearly

Verbal Cues

•'Steady pace - you can maintain this!'
•'Stretch to the point of mild tension, not pain'
•'Great encouragement - that's exactly what your partner needs to hear!'

Safety Considerations

Space & Surface Requirements

Space Requirements

Large indoor hall or outdoor area, minimum 30m x 20m for shuttle runs and circuits

Surface Check

Non-slip, even surface free from obstacles and hazards

Equipment Safety

Safety Checks

•Benches securely positioned for sit-and-reach test
•Cones placed with adequate spacing between lanes
•Measuring tapes checked for safety and accuracy

Risk Management

Key Risks

•Over-exertion during fitness testing
•Muscle strain from inappropriate stretching
•Collisions during relay activities
•Falls during circuit transitions

Risk Mitigation

•Clear pacing guidelines and monitoring during shuttle runs
•Emphasis on gradual, controlled stretching techniques
•Adequate spacing between activity areas
•Proper warm-up and cool-down procedures

Supervision & Emergency Procedures

Supervision Points

•Active monitoring of all fitness testing activities
•Position for visibility of circuit stations
•Watch for signs of over-exertion or distress

Emergency Procedures

Stop activity immediately if injury occurs, assess severity, provide appropriate first aid, contact emergency services if needed