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New
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Year 10
OCR

A practical exploration of speed, power, strength and flexibility fitness tests

I can apply protocols of specific fitness tests that measure speed, power, strength and flexibility, and compare results to normative data.

icon-background-square
New
New
Year 10
OCR

A practical exploration of speed, power, strength and flexibility fitness tests

I can apply protocols of specific fitness tests that measure speed, power, strength and flexibility, and compare results to normative data.

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Lesson details

Key learning points

  1. Fitness tests are measured or recorded using various units.
  2. Power can be measured either by the vertical or standing jump test.
  3. The 1 rep max test measures strength.
  4. Testing procedures encompass how each test is conducted, including organisation of facilities and equipment.

Keywords

  • Speed - the ability to move quickly across the ground or move limbs rapidly through movements

  • Strength - the maximum force a muscle/group of muscles can apply against a resistance

  • Power - the ability to exert a maximal force in as short a time as possible

  • Flexibility - the range of movement around a joint

Common misconception

Raising the knees in the sit and reach test.

When performing the sit and reach test, the knees should be flat along the floor to give an accurate reading of flexibility.


To help you plan your year 10 physical education lesson on: A practical exploration of speed, power, strength and flexibility fitness tests, download all teaching resources for free and adapt to suit your pupils' needs...

You may wish to go through these slides in a lesson before or after completing the test, so there is enough time to complete all the fitness tests in this lesson.
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Teacher tip
equipment-required

Equipment

Sit and reach box, stack of cones, stopwatches or timing gates, vertical jump board, chalk, tape measure, hand grip dynamometer, barbell and weights.

content-guidance

Content guidance

  • Risk assessment required - physical activity
supervision-level

Supervision

Adult supervision required

copyright

Licence

This content is © Oak National Academy Limited (2025), licensed on Open Government Licence version 3.0 except where otherwise stated. See Oak's terms & conditions (Collection 2).

Lesson video

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6 Questions

Q1.
Identify the correct definition of speed.
the range of movement around a joint
the ability to exert a maximal force in as short a time as possible
the maximum force a muscle/group of muscles can apply against a resistance
Correct answer: the ability to move quickly across the ground or move limbs rapidly
Q2.
The fitness test that measures flexibility is the sit and test.
Correct Answer: reach
Q3.
Which athlete would require the most power?
Correct answer: a long jumper
a cricketer catching a ball
an archer shooting an arrow
a snowboarder turning
Q4.
Which athlete would require the least flexibility?
a hurdler moving over the hurdles
Correct answer: a marathon runner completing a race
a gymnast performing the splits
a footballer taking a throw-in
Q5.
Match the definitions to the correct component of fitness.
Correct Answer:speed,the ability to move quickly across the ground or move limbs rapidly
tick

the ability to move quickly across the ground or move limbs rapidly

Correct Answer:strength,maximum force a muscle/group of muscles can apply against a resistance
tick

maximum force a muscle/group of muscles can apply against a resistance

Correct Answer:power,speed x strength
tick

speed x strength

Correct Answer:flexibility,the range of movement around a joint
tick

the range of movement around a joint

Q6.
Match the fitness test to the correct component of fitness.
Correct Answer:speed,30m sprint test
tick

30m sprint test

Correct Answer:strength,1 rep max test
tick

1 rep max test

Correct Answer:power,vertical jump test
tick

vertical jump test

Correct Answer:flexibility,sit and reach test
tick

sit and reach test

6 Questions

Q1.
What is the distance of the fitness test, in metres, that measures speed?
10m
20m
Correct answer: 30m
100m
Q2.
Strength is measured by the grip strength test.
Correct Answer: dynamometer
Q3.
When conducting the sit and reach test, how should the knees be placed?
Correct answer: flat on the floor
bent upwards
sat crosslegged
out to the side
Q4.
How could you make the 30m sprint test more reliable?
complete with someone else at the same time
Correct answer: use timing gates instead of stopwatches
complete it outside
Correct answer: repeat three times and take an average
Q5.
Elvis is a 15 year old male. He scores 1.99m in the standing jump test. Using the table of normative data, rate Elvis' power.
An image in a quiz
poor
below average
Correct answer: average
above average
Q6.
Amy is a 15 year old female. She scores 36kg in the grip strength dynamometer test. Using the table of normative data, rate Amy's strength.
An image in a quiz
Correct Answer: above average