FITNESS AND CROSS

COUNTRY
Name: Hamza.s_______________
Class: _year 7___________
Age: __12______

HEART RATES
You can find your pulse in your neck or wrist using 2 fingers. To work this out you need to be able
to find your pulse (i.e. how many times your heart beats every minute).
Calculate your own Resting Heart Rate (R.H.R.)
Count for 15 seconds & multiply by 4.
My Resting Heart.Rate.

= _________20________ x 6
= ___120______ beats/minute

Calculate your Maximum Heart Rate (M.H.R.)

(Remember its dangerous to exercise at your Maximum Heart Rate for very long)
Maximum Heart Rate = 220- Age

My Maximum Heart Rate = 220- _12_____

= ____208______ beats/minute
Your target heart rate to gain maximum fitness benefits when exercising is 70% of your resting
heart rate.
Calculate your Target Heart Rate (T.H.R.)
My Target Heart Rate

= (MHR) ___208_____ x 70/100

= _____145.60_____ beats/minute

THE SIT UP & PUSH UP TEST

Sit ups- abdominal muscle strength and endurance is important for stability
and back support. The test measures strength and endurance of the
abdominals and hip-flexor muscles. How many sit ups can you perform in 1
minute?
Write your answer here: _____37__________
Push ups - the push up test measures upper body strength and endurance.
How many push ups can you perform in 1 minute?
Write your answer here:

_____37___________

NATIONAL TALENT IDENTIFICATION AND DEVELOPMENT

Warm Up
All athletes MUST complete the warm-up below before participating in any NTID testing

10 minutes of aerobic activity (eg. jogging, cycling etc).

Stretching of the major muscle groups.

Stretches below are the minimum requirement.

It is important to stretch slowly and gently.
Each stretch should be held for 10-20seconds.

UPPER BODY
Triceps

Biceps

Trapezius

Pectorals

Abdominal Obliques

LOWER BODY
Quadriceps Hamstrings

Hip Flexors

Adductors
(Groin)

Gluteus
(Buttocks)

Gastrocnemius

AIA KELLYVILLE 12 MINUTE RUN

Purpose: to measure aerobic fitness (the ability of the body to use oxygen to power it while
running).
Description: place markers at set intervals around the track to aid in measuring the completed
distance. Participants run for 12 minutes, and the distance covered is recorded (to the nearest
100 metres). Walking is allowed, though participants should be encouraged to push themselves
as hard as they can.
Recording:
Distance covered in 12 minutes (metres): ________20__________________
Compare your result with the tables below, and enter your rating:
excellent ______________________
MALES
Age (Years)

Excellent

Above
Average

Average

Below
Average

Poor

12

> 2000m

1700-2000m

1500-1699m

1300-1499m

< 1300m

13-14

> 2100m

1800-2100m

1600-1799m

1400-1599m

< 1400m

15-16

> 2200m

1900-2200m

1700-1899m

1500-1699m

< 1500m

17-19

> 2300m

2000-2300m

1800-1999m

1600-1799m

< 1600m

FEMALES
Age (Years)

Excellent

Above
Average

Average

Below
Average

Poor

12

> 1600m

1500-1600m

1200-1499m

1100-1199m

< 1100m

13-14

> 1700m

1600-1700m

1300-1599m

1200-1299m

< 1200m

15-16

> 1800m

1700-1800m

1400-1699m

1300-1399m

< 1300m

17-19

> 1900m

1800-1900m

1500-1799m

1400-1499m

< 1400m

AIA KELLYVILLE AGILITY TEST

Purpose: Agility is an important component of many team sports. This test is a simple measure
of your ability to accelerate, decelerate, change direction, and to accelerate again.
Description: The length of the course is 10 metres and the width is 5 metres. See picture below.

Subjects should lie on their front (head to the start line) and hands by their shoulders. On the
Go command the stopwatch is started, and the participant gets up as quickly as possible and
runs around the course in the direction indicated, without knocking the cones over, to the finish
line, at which the timing is stopped.
Recording:
Time taken to complete course: ________________16.5____________________
Compare your result with the tables below, and enter your rating:
________excellent_________________

AGILITY RUN RATINGS (SECONDS)

Rating

Males

Females

Excellent

< 18.0

<19.0

Good

18.1 - 19.5

19.1 - 21.0

Average

19.6 - 20.5

21.1 - 22.5

Fair

20.6 - 21.9

22.6 - 24.0

Poor

> 22.0

> 24.0

THE SUPER-DOOPER WORKOUT FOR TOTAL BODY

FITNESS
(ROTATION OF ACTIVITIES IS ACHIEVED AFTER RETURN OF SHUTTLE RUN
PARTICIPANTS)
Activity 1: Shuttle run
100-200m

Activity 2: Slow Push-ups

Activity 3: Wall-sit

Activity 7: Walking Lunge

Activity 6: Ski Jumps

Activity 4: Tricep dips

Activity 5: Plank

Activity 1: Shuttle Run

100-200m shuttle run between two markers. Finishing point is the starting point.

Activity 2: Slow push-ups

Place your hands shoulder-width apart on the floor, and straighten your legs behind you
so that your feet line up. If you havent done many push-ups, spread your feet wide
apart for better support. Otherwise, place them together. Focus your eyes on the floor,
but do not allow your head to bend forwardyour body must form a straight line from
your heels to your head. Tighten your abs, bend your elbows, and lower your body until
your chest is about one inch above the floor. Again, every part of your body must move
in unisondo not allow your butt to stick up in the air or your hips to sag as you move
downward. Press yourself back up.

Activity 3: Wall- Sit

Stand in front of a wall (about 2 feet in front of it) and lean against it. Slide down until
your knees are at about 90-degree angles (or an angle that is comfortable for you) and
hold, keeping the abs contracted, for 10-60 seconds. Come back to start and repeat.

Activity 4: Tricep Dips

Line up two flat exercise benches so they are parallel to each other
and 2-3 feet apart. Curl your fingers around edge of bench for support. Your hands
should be 5" apart. Lower your body slowly by bending your upper arms. Go as slow as
you possibly can and then slowly return to starting position. Return to starting position.
Inhale up, exhale down.

Activity 5: The Plank

Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor,
raising up onto toes and resting on the elbows. Keep your back flat, in a straight line
from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear
end from sticking up in the air. Hold for 20 to 60 seconds, lower and repeat.

Activity 6: Ski Jumps

Keeping your feet slightly wider than shoulder width apart, and staying in the squatted
position, jump 90 degrees from left to right, avoiding going around in circles. With each
jump, aim to take off immediately upon landing, with minimal uplift, focus on staying
in a tucked skiing position.

Activity 7: Walking Lunge

To begin a walking lunge stand upright with or without weights in your hands. Now
take a lunge forward while never letting your knee go 'over' your toe. Once at the
bottom of the lunge (not touching the floor), push off with the back foot and then

approach the standing position. Repeat with the other leg. Make sure to breath out on
the way up and breathe in on the actual lunge

MULTI-STAGE FITNESS TEST (BEEP TEST)

Purpose: To assess aerobic power. Aerobic power is the capacity of the body to keep up
continuous physical activity over an extended period of time. This requires efficient
functioning of the heart and lungs and can be increased through participation in activities
such as jogging, cycling and swimming. Athletes who require a high level of aerobic power
are hockey, soccer and football on-ball players and distance athletes such as road cyclists,
triathletes and rowers.
Method: Use the pre-recorded tape for this test and a flat surface with two litres 20 metres
apart. The students warm-up before the test may be jogging between the two lines of the
test course followed by some stretching. In the test, students should aim to keep up with the
beeper by reaching each line as the gradually shorter time between each beep is sounded.
An inability to maintain the pace for two successive runs results in student withdrawal from
the test. On withdrawal or completion, remember the level at which you finished, warm
down, then record your scores.
RATING TABLES (LEVEL / SHUTTLE)
MALES
Age (Years)

Excellent

Very Good

Good

Average

11

> 8.1

8.1 - 7.2

7.1 - 5.2

5.1

Below
Average
< 5.1

12

> 8.1

8.1 - 7.2

7.1 - 5.5

5.4

< 5.4

13

> 8.3

8.3 - 7.3

7.2 - 5.9

5.9

< 5.9

14

> 8.6

8.6 - 8.2

8.1 - 6.6

6.6

< 6.6

15

> 9.7

9.6 - 9.2

9.1 - 7.8

7.8

< 7.8

16

> 10.8

10.8 - 9.8

9.7 - 8.6

8.5

< 8.5

17

> 10.4

10.4 - 9.9

9.8 - 8.6

8.5

< 8.5

FEMALES
Age (Years)

Excellent

Very Good

Good

Average

11

> 5.7

5.7 - 5.1

4.9 - 3.6

3.5

Below
Average
< 3.5

12

> 6.2

6.2 - 5.4

5.3 - 4.1

4.1

< 4.1

13

> 6.4

6.4 - 4.8

4.7 - 4.4

4.3

< 4.3

14

> 6.8

6.8 - 6.2

6.1 - 5.2

5.1

< 5.1

15

> 7.1

7.1 - 6.2

6.1 - 5.4

5.3

< 5.3

16

> 7.2

7.2 - 6.3

6.2 - 5.6

5.5

< 5.5

17

> 8.0

8.0 - 6.3

6.2 - 5.6

5.5

< 5.5

SHUTTLE RUN (BEEP TEST) RECORD FORM

1. Cross off the shuttles numbers and level numbers as they are completed by your partner.
2. Circle the shuttle number where they finish.
3. Circle your corresponding fitness level from the rating tables.
Level

Shuttle Number

1 2 3 4 5 6 7

1 2 3 4 5 6 7 8

1 2 3 4 5 6 7 8

1 2 3 4 5 6 7 8 9

1 2 3 4 5 6 7 8 9

1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 11

1 2 3 4 5 6 7 8 9 10 11

10

1 2 3 4 5 6 7 8 9 10 11

11

1 2 3 4 5 6 7 8 9 10 11 12

12

1 2 3 4 5 6 7 8 9 10 11 12

13

1 2 3 4 5 6 7 8 9 10 11 12 13

14

1 2 3 4 5 6 7 8 9 10 11 12 13

15

1 2 3 4 5 6 7 8 9 10 11 12 13

16

1 2 3 4 5 6 7 8 9 10 11 12 13 14

17

1 2 3 4 5 6 7 8 9 10 11 12 13 14

18

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

19

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

20

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

21

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
Test # 1

Test # 2

Date:

Date:

Result:

Result:

Rating:

Rating:

Sport Search
TASK

PURPOSE

EQUIPMENT

PROCEDURE

HEIGHT

Height is important in
some sports

Tape Measure

Measure height in bare feet to

nearest 0.1 cm

SITTING
HEIGHT

Some sports are suited

to different body types

Tape Measure

Measure sitting height to

nearest 0.1 cm

BODY MASS

Some sports are suited

to either light and heavy
weights

Scales

Measure weight to nearest

0.5kg

ARM SPAN

Beneficial for throwing

and rowing

Tape Measure

Measure arm span to nearest

0.1 cm

CATCH

Tests co ordination

Tennis balls
targets

BASKETBALL
THROW

Tests upper body

strength

Basketball
Tape Measure

20 throws with preferred hand,

catch 10 with each hand. Score
1 point for each successful
throw and catch
Chest pass, sitting with
buttocks, back and head against
wall with legs straight.. Measure
to nearest 5cm

VERTICAL
JUMP

Tests leg power

Tape measure

Distance between standing

outstretched height and jump
height to nearest cm

STANDING
LONG JUMP

Tests leg power

Tape measure

Measure to heels to nearest cm

SIT AND
REACH

Tests back flexibility

Sit and reach box

Measure to nearest cm

AGILITY RUN

Tests ability to change

direction while moving

Stop watch
Witches hats

Run 10 times between 5 m

lines. Both feet must be over
line. Time with stopwatch

40 M SPRINT

Tests speed

Stop watch
Witches hats

Time 40 m sprint to nearest 0.1

sec

SHUTTLE RUN
(BEEP TEST)

Tests aerobic fitness for

endurance.

Shuttle Run CD
20 m flat, even surface
Score sheet

Complete Shuttle run. Record

last completed level and shuttle

10

NATIONAL TALENT ID AND DEVELOPMENT

Results Recording Sheet

Record your results on this sheet while completing the tests.

Personal Details:

Name: _________________

Age:

_______

School: _________________

State:

_______

Activity

Result

Standing Height
(Eg - 170.1cm)

Sitting Height
(Eg - 80.5cm)

Body Mass
(Eg - 65.7kg)

Arm Span
(Eg - 172.4cm)

Catch
(Eg - 18 catches)

Basketball Throw
(Eg - 6.7m)

Vertical Jump
(Eg - 32cm)

Standing Long Jump

(Eg - 2.8m)

Sit and Reach

(Eg - 12cm)

Agility Run
(Eg - 21.3 sec)

40m Sprint
(Eg - 6.82 sec)

20m Shuttle Run

(Beep test) (level 7 shuttle 5)

11

Rating

12

CROSS COUNTRY PRACTICE RECORD

Date

Number of Laps

Activity
(Run/walk)

Time

Self-evaluation of fitness/cross country unit.

Describe your overall fitness ___________________________________________________________
__________________________________________________________________________________
Did you show any improvement? _______________________________________________________
__________________________________________________________________________________
Why or why not any improvement? _____________________________________________________
__________________________________________________________________________________
How did your Sportsearch results compare with averages? _________________________________
__________________________________________________________________________________
How could you improve your fitness? ___________________________________________________
__________________________________________________________________________________

13