Comenius project Slideshare

1. EFFICIENCY TEST
To evaluate physical fitness of students we chose
Christopher Zuchora’s Index
of Physical Efficiency

2. 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.

3. 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).
NOTE
minimum
1 point
W – 12 claps
M – 15 claps
NOTE
satisfactory
2 points
W – 16 claps
M – 20 claps
NOTE
good
3 points
W - 20 claps
M - 25 claps
NOTE
very good
4 points
W - 25 claps
M - 30 claps
NOTE
high
5 points
W - 30 claps
M - 35 claps
NOTE
outstanding
6 points
W - 35 claps
M - 40 claps

4. 2. Jumping ability
LONG 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.
NOTE
minimum
1 point
5 feets
NOTE
satisfactory
2 points
6 feets
NOTE
good
3 points
7 feets
NOTE
very good
4 points
8 feets
NOTE
high
5 points
9 feets
NOTE
outstanding
6 points
10 feets

5. 3. Arm strength
HANG 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.
minimum
1 point
W - as before and
hold for 10 sec.
satisfactory
2 points
W - hang on one hand
only and hold
for 3 sec.
good
3 points
W – as before and
hold for 10 sec.
very good
4 points
W – hang, pull
yourself using both
hands so that at least
part of head is higher
than the bar,
hold for 3 sec.
high
5 points
W – as before, hold
for 10 sec.
outstanding
6 points
M - hang on straight
hands and hold
for 10 sec.
minimum
1 point
M - as before on one
hand only and hold
for 10 sec.
satisfactory
2 points
M – hang, pull
yourself using both
hands so that at least
part of head is higher
than the bar,
hold for 3 sec.
good
3 points
M - as before, hold
for 10 sec.
very good
4 points
M- hang, pull
yourself using both
hands, release slowly
one hand and hold in
this position
for 10 sec.
high
5 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.
outstanding
6 points

6. Arm strength - women

7. 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
minimum
1 point
Touch your toes with
fingers of both hands
satisfactory
2 points
Touch the ground
with fingers of both
hands
good
3 points
Touch the ground with all
your fingers of both hands
very good
4 points
Touch the
ground with your
hands
high
5 points
Put head
to your knees
outstanding
6 points

8. 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 m
M - 400 m
minimum
1 point
W – 400 m
M – 800 m
satisfactory
2 points
W – 800 m
M – 1500 m
good
3 points
W – 1200 m
M – 2000 m
very good
4 points
W – 1500 m
M – 2500 m
high
5 points
W – 2000 m
M – 3000 m
outstanding
6 points

9. 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.
minimum
1 point
W - 30 sec.
M - 1 minute
satisfactory
2 points
W - 1 minute
M - 2 minutes
good
3 points
W - 1.5 minute
M - 3 minutes
very good
4 points
W - 2 minutes
M - 4 minutes
high
5 points
W - 3 minutes
M - 6 minutes
outstanding
6 points

10. Table with points
TRIAL NOTE
minimum
1 point
NOTE
satisfactory
2 points
NOTE
good
3 points
NOTE
very good
4 points
NOTE
high
5 points
NOTE
outstanding
6 points
1. Speed W – 12 claps
M – 15 claps
W – 16 claps
M – 20 claps
W - 20 claps
M - 25 claps
W - 25 claps
M - 30 claps
W - 30 claps
M - 35 claps
W - 35 claps
M - 40 claps
2. Jumping
ability
5 feet 6 feet 7 feet 8 feet 9 feet 10 feet
3. Arm
strength
W – hang on
straight hands
and hold
for 3 sec.
M – hang on
straight hands
and hold
for 10 sec.
W – as before,
hold for 10 sec.
M – as before
on one hand only
and hold
for 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 m
M - 400 m
W – 400 m
M – 800 m
W – 800 m
M – 1500 m
W – 1200 m
M – 2000 m
W – 1500 m
M – 2500 m
W – 2000 m
M – 3000 m
6.Abdominal
muscle
strength
W – 10 sec.
M - 20 sec.
W - 30 sec.
M - 1 minute
W - 1 minute
M - 2 minutes
W - 1.5 minute
M - 3 minutes
W - 2 minutes
M - 4 minutes
W - 3 minutes
M - 6 minutes

11. 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 Outstanding
6 5 8 11 14 17 20
7 6 9 12 15 18 22
8 6 10 13 17 21 25
9-10 6 11 15 19 23 27
11-12 6 11 16 20 35 29
13-15 6 12 17 22 27 31
16-18 6 12 18 23 28 33
19-25 6 12 18 24 30 35
26-35 6 12 18 23 28 33
36-45 6 12 17 22 27 31
46-55 6 11 16 20 25 29
55-60 6 11 15 19 23 27
61-65 6 10 13 17 21 25
66-70 6 9 12 15 18 22
71 and older 5 8 11 14 17 20

12. Individual results
Date
Results in points
NOTE
Speed Jumping Arm strength Flexibility Endurance
Abdominal
muscle
strength
Sum of
points

13. 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.