The evaluation that I use is found in the book “Kid Fitness: A Complete Shape-up Program from Birth through High School” by Kenneth Cooper, M.D.,M.P.H. I chose it since it touched on the age groups for 3 out of my 4 children. There are always other assessments that you can find that might fit your needs better.
This assessment includes a 1-mile run/walk, sit and reach, sit-ups, pull-ups, and a flexed arm hang. It can also include percent body fat, but I am not including this in the program since it is usually difficult to measure without practice. Another alternative would be for you to check your child’s BMI (Body Mass Index). This isn’t as accurate of a predictor of health as body composition, but in general it is a good guide. To check your child’s BMI just follow the link: BMI Calculator
1-Mile Run/Walk
The object of this test is to find see what your child’s aerobic fitness level is like. It is a timed walk or run on a flat 1-mile course. It is best to encourage your child to do the test at a steady pace instead of sprinting and then walking.
Sit and Reach
The assessment tests flexibility. The easiest way to do this test is to find a cardboard box about 12 inches tall. Turn it upside down so that the bottom is up. Tape a yardstick to the box at the 9 inch mark (the first 9 inches should be hanging over the edge of the box). Have your child take off their shoes and then practice stretching by touching their toes. Have the child sit with their legs straight and their feet flat against the side of the box with their heels on the ground. With one hand on top of the other and arms stretched out in front of you, stretch comfortably over the yard stick. Reach forward slowly along the yard stick, noting to the nearest half inch where the tips of the fingers touch. The score of your child will be the number they touched on their 4th try.
Sit-ups
Abdominal strength is the purpose of this test. This should be a modified sit-up with the child’s arms crossed in front of them with their hands grasping their opposite shoulders. Someone should be holding their feet during the test. A full sit-up is counted when they bring their body up until their elbows touch their thighs. Using a stopwatch count how many they can do in 1 minute.
Pull-ups/Flexed Arm Hang
Pull- ups and flexed arm hangs help evaluate a child’s upper body strength. If a child is unable to do a pull-up you can have them do the flexed arm hang. For the pull-up you have them hang on a bar with their palms facing away from the body with their feet off of the floor and their body NOT swinging. In a smooth motion they must pull their body up until their chin is above the bar and then gently lower themselves back down until their arms are all the way extended again. See how many they can do without letting go and dropping to the ground. Remember no swinging or kicking to help them gain momentum. If a pull-up is not possible, then try the flexed arm hang. With help, get the child to the position of grasping the bar with the palms out and chin above the bar, elbows bent. Then time the number of seconds that the child can hang there (without swinging) before their chin touches the bar or drops below the bar.
Test your children before starting the program so that you will have a baseline to use as a guide in measuring their improvement. The following are the standards that are presented in Dr. Cooper’s book as indicators of a good level of health:
