efficiency test

EFFICIENCY TESTTo evaluate physical fitness of students we chose

Christopher Zuchora’s Index of Physical Efficiency

Description of the test• The index consists of six trials. • These trials test: speed, jumping ability, flexibility, arm strength,

abdominal strength and endurance. • The results of each test will be converted into points according to the

standards in terms of age. • Each trial will be taken on a 6-point scale: minimum – 1 point, satisfactory

– 2 points, good – 3 points, very good – 4 points, high – 5 points, outstanding – 6 points.

• Total points represent the average fitness in the appropriate age category.• All trials will be explained and demonstrated.• Remember to do proper warming up for all groups of muscles first . • Start exercising at least one and a half hour after meal.• Write down the results and you can repeat it whenever you like (especially

after a period of regular physical activity) to compare your fitness efficiency.

• You can do it with your friends and family.

1. Speed

SPRINT IN PLACE • Run fast in place for 10 seconds, raising high your knees and clapping

under.• NOTE – number of claps (see the table: W – woman, M – man).

NOTEminimum

1 point

W – 12 clapsM – 15 claps

NOTEsatisfactory

2 points


NOTEgood

3 points

W - 20 clapsM - 25 claps

NOTEvery good4 points


NOTEhigh

5 points


NOTEoutstanding

6 points


2. Jumping abilityLONG JUMP WITHOUT RUN • Stand in front of a line – bend your knees. Jump forward from your standing

place, measure the result with your feet . Round the result down- less than half a foot, round the result up- more than half a foot.

• NOTE - number of feet (see the table) - count from your heel.

NOTEminimum

1 point

5 feets

NOTEsatisfactory

2 points

6 feets

NOTEgood

3 points

7 feets


8 feets

NOTEhigh

5 points

9 feets

NOTEoutstanding

6 points

10 feets

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3. Arm strengthHANG ON HORIZONTAL BAR • Grab the bar to hang freely, without touching the floor with your legs.

Do following exercises with increasing level of difficulty (see the table).• NOTE – depends of level (see the table: W – woman, M - man).W - hang on straight

hands and hold for 3 sec.

minimum1 point

W - as before and hold for 10 sec.

satisfactory2 points

W - hang on one hand only and hold

for 3 sec.

good3 points

W – as before and hold for 10 sec.

very good4 points

W – hang, pull yourself using both

hands so that at least part of head is higher

than the bar, hold for 3 sec.

high5 points

W – as before, hold for 10 sec.

outstanding6 points

M - hang on straight hands and hold

for 10 sec.

minimum1 point

M - as before on one hand only and hold

for 10 sec.


M – hang, pull yourself using both

hands so that at least part of head is higher

than the bar, hold for 3 sec.

good3 points

M - as before, hold for 10 sec.

very good4 points

M- hang, pull yourself using both

hands, release slowly one hand and hold in

this position for 10 sec.

high5 points

M - as before and hold in this position

on right hand for 10 sec. , change

hand and hold on left hand for 10 sec.

outstanding6 points

Arm strength - women

4. Flexibility

BEND FORWARD• Stand straight, lean your trunk forward in one continous movement,

you can not bend your knees.• NOTE – depends on the level of difficulty (see the table).

Catch your ankle with both hands

minimum1 point

Touch your toes with fingers of both hands


Touch the ground with fingers of both

hands

good3 points

Touch the ground with all your fingers of both hands

very good4 points

Touch the ground with your

hands

high5 points

Put head to your knees

outstanding6 points

5. Endurance

LONG – DISTANCE RACE • Run as long as you can without stopping.• NOTE – depends on the distance (see the table: W – woman, M - man).

W - 200 mM - 400 m

minimum1 point

W – 400 mM – 800 m


W – 800 mM – 1500 m

good3 points

W – 1200 mM – 2000 m

very good4 points

W – 1500 mM – 2500 m

high5 points

W – 2000 mM – 3000 m

outstanding6 points

6. Abdominal muscle strength

„HORIZONTAL SCISSORS”• Lie on your back (keep your hands as you like), raise your legs above the

floor, do „horizontal scissors” as long as you manage • NOTE – depends on time (see the table: W – woman, M - man) W – 10 sec.M - 20 sec.

minimum1 point

W - 30 sec.M - 1 minute


W - 1 minuteM - 2 minutes

good3 points

W - 1.5 minuteM - 3 minutes

very good4 points

W - 2 minutesM - 4 minutes

high5 points


outstanding6 points

Table with pointsTRIAL

NOTE

minimum 1 point

NOTEsatisfactory

2 points

NOTEgood

3 points


NOTEhigh

5 points

NOTEoutstanding

6 points

1. Speed







2. Jumping ability

5 feet 6 feet 7 feet 8 feet 9 feet 10 feet

3. Arm strength

W – hang on straight hands

and holdfor 3 sec.

M – hang on straight hands

and holdfor 10 sec.

W – as before,hold for 10 sec.

M – as beforeon one hand only

and holdfor 10 sec.

W – hang on one hand only

and hold for 3 sec.

M - hang, pull yourself using both

hands so that at least part of the head is higher

than the bar,hold for 3 sec.

W – as before,hold for 10 sec.

M - as before, hold for 10 sec.

W – hang, pull yourself using both

hands so that at least part of the head is

higher than the bar,hold for 3 sec.M- hang,pull

yourself using both hands,

release slowly one hand and hold in this

position for 10 sec.

W – as before, hold for 10 sec.

M - as before and hold in this position

on right hand for 10 sec. , change hand and hold on

left hand for 10 sec.

4. Flexibility

Catch your ankle with both hands

Touch your toes with fingers of

both hands

Touch the ground with fingers of both hands

Touch the ground with all your fingers

of both hands

Touch the ground with your hands

Put head to your knees

5. Endurance

W - 200 mM - 400 m

W – 400 mM – 800 m

W – 800 mM – 1500 m

W – 1200 mM – 2000 m

W – 1500 mM – 2500 m

W – 2000 mM – 3000 m

6.Abdominal muscle

strength

W – 10 sec.M - 20 sec.

W - 30 sec.M - 1 minute

W - 1 minuteM - 2 minutes

W - 1.5 minuteM - 3 minutes



Standards in terms of age

The sum of points obtained in all performed exercises presents the picture of physical fitness for the respective age categories.

AGE (years) NOTE

Minimum Satisfactory Good Very good High Outstanding6 5 8 11 14 17 207 6 9 12 15 18 228 6 10 13 17 21 25

9-10 6 11 15 19 23 2711-12 6 11 16 20 35 2913-15 6 12 17 22 27 3116-18 6 12 18 23 28 3319-25 6 12 18 24 30 3526-35 6 12 18 23 28 3336-45 6 12 17 22 27 3146-55 6 11 16 20 25 2955-60 6 11 15 19 23 2761-65 6 10 13 17 21 2566-70 6 9 12 15 18 22

71 and older 5 8 11 14 17 20

Individual results

Date

Results in points

NOTESpeed Jumping Arm strength Flexibility Endurance

Abdominal muscle strength

Sum of points

THANK YOU FOR WATCHING

This project is realized thanks to the European Commission funding

under the " Lifelong Learning Programme".

Content of this publication is entirely the responsibility of the author.

The European Commission is not responsible

for the use of the data contained herein.

efficiency test

Sports

points w hang

total points

feets note

point w

note number

w woman

number of claps

arm strength hang