Wake County Public Schools

Explanation of Welnet Fitness Measures

Welnet measures of 4 areas of Health-Related Fitness. The measured areas
include Cardio-Vascular Fitness, Flexibility, Muscular Endurance, and Muscular
Strength. Students participate in activities aligned with nationally recognized
assessments for each area.

Assessment 1 Cardio Vascular Fitness
Teacher chooses either the pacer or the mile run.
Assessment 2 Flexibility
Students complete the sit and reach assessment
Assessment 3 Muscular Strength/Endurance Part A
Teacher chooses either curl ups on a cadence or curl
ups in 60 seconds.
Assessment 4 Muscular Strength/Endurance Part B
Teacher chooses either pushups on a cadence or
pushups in 60 seconds.

Teachers will choose one assessment for students to complete in each of the 4
assessment areas.
A Healthy Fitness Zone has been identified for each assessment and can be used
as a guideline for desirable student scores. While the Healthy Fitness Zone
represents a desired score, it is important to recognize that all students should
focus on setting personal goals to improve their current score. The idea
behind the fitness test is to set goals for improvement, so any improvement
in scores is a good thing (whether its in the Healthy Fitness Zone or not).




Wake County Public Schools
Cardio-Vascular Fitness is measured by using the Pacer Assessment or the Mile
Run Assessment. Schools will select the most appropriate assessment for their
student group.

Pacer
This assessment requires that students run between two lines 20m apart in time to recorded
beeps. Students stand behind one line while facing the second, and begin running when
instructed by the recording. The pace at the beginning of the assessment is slow. Students
continue running between the two lines, turning when prompted by the recorded beeps. As the
test proceeds, the time between beeps decreases (so the beeps will be closer together). If the
line is reached before the beep sounds, the student must wait until the next beep sounds
before continuing. If the line is not reached before the beep sounds, the student is given a
warning and must continue to run to the line, then turn and try to catch up with the pace within
the next two beeps. The test is stopped if the subject does not reach the line for two
consecutive ends after a warning.
Cadence Audio Link http://www.youtube.com/watch?v=Y82jDHRrswc)


Mile Run
Students will run 1 mile (usually around a school track). They will be timed to see how long the
run takes and set goals for improvement.






Wake County Public Schools
Flexibility is measured by completing a left-legged sit-and-reach and a right-
legged sit-and-reach.

Sit and Reach

The student leaves his or her shoes on and sits down at the sit and reach box. One leg is fully
extended with the foot flat against the face of the box. The other knee is bent with the sole
of the foot flat on the floor. The instep is placed in line with, and 2 to 3 inches to the side of,
the straight knee. The arms are extended forward over the measuring scale with the hands
placed one on top of the other. With palms down, the student reaches directly forward
(keeping back straight and the head up) with both hands along the scale four times and holds
the position of the fourth reach for at least 1 second. After one side has been measured, the
student switches the position of the legs and reaches again. The student may allow the bent
knee to move to the side as the body moves forward if necessary, but the sole of the foot must
remain on the floor. When using or creating a sit and reach box for this activity, the level of
the extended leg foot is 9 inches from the beginning of the top reach board. If you do not have
a sit and reach box, it is acceptable to anchor a yard stick to bleachers or a mat with the stick
hanging 9 inches beyond where the students extended-leg foot is touching. Scores are
recording as number of inches from the beginning of the board or yard stick (i.e. a student who
reaches 8 inches would be one inch shy of where his/her foot is touching the box, bleachers, or
mat).












Wake County Public Schools
Muscular Strength/Endurance Assessment Part A is measured by completion of a curl-ups
assessment. Schools can choose to complete the 60 second curl ups test or curl-ups on a
cadence.

60 Second Curl-Ups
The student lies on a cushioned, clean surface with knees flexed and feet approximately 12
inches from their buttocks. A partner assists by holding the feet down to the ground. The arms
are held flat across the chest, with the hands placed on opposite shoulders. The subject raises
the trunk, keeping the arms in position, curling up to touch their elbows to their mid-thighs and
then lowers back to the floor so that the shoulder blades (upper back) touch the floor. The
maximum number of sit ups performed in one minute is recorded.


Curl-Ups on a Cadence

Student will need to be grouped in pairs. One student will be Partner A, the other will be
Partner B. Partner A will perform the curl-ups while partner B counts and watches for form
errors.
Partner A lies on his/her back on the mat, knees bent at an angle of approximately 140, feet
flat on the floor, legs slightly apart, arms straight and parallel to the trunk with palms of hands
resting on the mat. The fingers are stretched out and the head is in contact with the mat. Make
sure students have extended their feet as far as possible from the buttocks while still allowing
feet to remain flat on floor. The closer the feet are positioned in relation to the buttocks, the
more difficult the movement.
After partner A has assumed the correct position on the mat, partner B places a measuring
strip on the mat under partner As legs so that partner As fingertips are just resting on the
nearest edge of the measuring strip *(see below for measuring strip size specifications).
Partner B then kneels down at partner As head in a position to count curl-ups and watch for
form breaks. Partner B places a piece of paper under partner As head. The paper will assist
Partner B in judging if partner As head touches down on each repetition. Partner B should
watch for the paper to crinkle each time Partner A touches it with his or her head.


Wake County Public Schools
Before beginning the curl-up, it is a good practice for Partner B to pull on partner As hands to
en-sure that the shoulders are relaxed and in a normal resting position. If partner A is allowed
to hunch the shoulders before beginning the test, he or she may be able to get the fingertips to
the other side of the testing strip by merely moving the arms and shoulders up and down.
Keeping heels in contact with the mat, partner A curls up slowly, sliding fingers across the
measuring strip until fingertips reach the other side. Partner A then curls back down until his
or her head touches the piece of paper on the mat. Movement should be slow and gauged to the
specified cadence of about 20 curl-ups per minute (1 curl every 3 seconds). The teacher should
call a cadence or use a prerecorded cadence. Partner A continues without pausing until he or
she can no longer continue or has completed 75 curl-ups. Students then switch roles.


* For students under the age of 10, the measuring strip should be 3 inches in width. For
students 10 and older, the measuring strip should be 4 inches.

For Cadence audio, go to http://www.youtube.com/watch?v=YpOXIdZnXNM


















Wake County Public Schools
Muscular Strength/Endurance Assessment Part II is measured through the completion of a
push-ups assessment. The push-ups assessment is completed on a cadence.

Push Ups on a Cadence

Students lower body to a 90-degree elbow angle and push up. Each students body should be flat
from their heels to their shoulders (hips need to be directly in line with heels and shoulders,
not higher or lower). Set to a specified pace, or cadence, students complete as many
repetitions as possible. Student participants stop their test after the first push up they do not
complete in rhythm with the cadence.



For Cadence audio, go to http://www.youtube.com/watch?v=k33_2CHxnVw


Push Ups in one Minute
Students lower body to a 90-degree elbow angle and push up as many times as possible in 60
seconds or until failure, whichever comes first. Each students body should be flat from their
heels to their shoulders (hips need to be directly in line with heels and shoulders, not higher or
lower). Failure is defined as the inability to lower to 90 degrees, inability to keep hips in line
with heels and shoulders, or allowing any body part between hands and feet to touch the ground.