Lesson 5 - Fitness Testing & Flexibility
Fitness Foundations & Performance
•Year 6
•Health Related Fitness
•Start Planning Better PE Lessons
Sign up free to access 3 complete units per month, unlimited activity library, and your personal locker.
What's included
- Complete activity instructions & timing
- Teaching tips & differentiation strategies
- Assessment guidance & success criteria
- Downloadable lessons & units
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
Mark shuttle run course and team positions
Alternative: Bean bags, markers, or tape lines
One per sit-and-reach station
Alternative: Rulers or metre sticks
Positioned for sit-and-reach test
Alternative: Steps or sturdy platforms
For timing circuit stations and shuttle run
Alternative: Smartphone timer or wall clock
Pre-prepared with student names and test columns
Alternative: Notebooks or clipboards
Upbeat music for motivation during circuits
Alternative: Smartphone or tablet with speaker
Clear instructions and diagrams for each exercise
Alternative: Whiteboard with instructions
Key Vocabulary
A fitness test involving running back and forth between two points
The range of movement possible at a joint
A flexibility test measuring lower back and hamstring flexibility
Moving through different exercise stations in sequence
Managing your energy and speed throughout an activity
How far a joint can move in different directions
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
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