How to do the Push Up Test |Fitnessgram in PE|

Summary

The video provides a detailed guide on how to perform a push-up test to measure upper body muscular endurance. It explains the test's procedure, focusing on proper form and common mistakes to avoid. The test targets muscles in the shoulders, arms, back, and chest, and is stopped after two mistakes. Viewers are encouraged to count their push-ups correctly, note their mistakes, and use the results to set future fitness goals. After completing the test, participants should sit quietly and wait for their teacher to collect scores.

Takeaways

• 💪 The push-up test measures muscular endurance for the upper body, focusing on muscles like shoulders, arms, back, and chest.
• 📝 A partner will help count your push-ups and track mistakes during the test.
• 🔢 You are allowed up to two mistakes; once you make two, the test ends.
• 📏 The correct form requires touching a cone with your chest on the black line.
• ✋ Mistakes are marked with a number on the ground to signal how many you've made.
• 🛑 If you make your second mistake on a rep, subtract one from your score as that push-up doesn’t count.
• 🤝 As a partner, your role is to help spot mistakes, not to eliminate the test taker.
• 🕹️ Before the test starts, rest one knee on the ground to avoid using energy too early.
• 🏋️‍♀️ The goal of the test is to gauge your strength and set future personal goals for improvement.
• 🧘 After finishing the test, sit quietly and wait for everyone to complete their turn before switching places.

Q & A

What is the purpose of the push-up test mentioned in the video?

The push-up test is designed to measure upper body muscular endurance, showing how long muscles like the shoulders, arms, back, and chest can work together to perform push-ups repeatedly without stopping.

Which muscles are involved in the push-up test?

The muscles involved in the push-up test include the shoulders, arms, back, and chest.

What does the term 'muscular endurance' mean in the context of the push-up test?

Muscular endurance refers to how long your muscles can repeatedly perform an activity, such as push-ups, without getting tired.

How is a correct push-up performed according to the video?

A correct push-up is performed by going down until your chest taps the cone (or marker) placed on the black line and then pushing back up. Each completed down-and-up motion counts as one push-up.

What happens if you make a mistake during the push-up test?

If you make a mistake, the person counting for you will put a marker on the ground. After two mistakes, your test is over, and you should stop.

How is your push-up score calculated if you make mistakes?

Your score is one less than the number of push-ups completed when you make your second mistake. For example, if you make your second mistake on push-up 8, your score is 7.

What is the role of the person counting during the test?

The counter helps the test taker by counting the correct push-ups and identifying mistakes without trying to get them out. Their role is to assist in keeping track of mistakes and the final score.

Why is it important to start in a ready position with one knee on the ground before the test begins?

Starting with one knee on the ground prevents you from using strength and getting tired before the test begins, conserving energy for the actual push-ups.

What should you do if you know you have already made two mistakes during the test?

If you are aware that you have made two mistakes, you should stop the test immediately, as the test ends after two mistakes.

What should students do after completing their push-up test?

After completing the push-up test, students should sit quietly and wait for everyone to finish. The teacher will collect the scores, and then students will switch places with their partners.