Baseline Fitness Assessment
Pupils arrive at school with detailed academic assessments of past performance, but until recently there has often been little or no assessment of health and fitness, or athletic potential.
The Concept2 Indoor Rower provides a safe and reliable way to measure health and fitness of pupils, and has the added benefit of being a means to measure athletic performance and potential if required. Recorded results can be used to provide evidence of your health and fitness monitoring programme for OFSTED.
Testing can be undertaken at the start of the school year, or when a pupil enters the school for the first time, to measure strength and endurance in a series of simple, safe and easy to administer tests.
Recorded results can then be used as a baseline, against which progress can be measured, needs assessed and any appropriate action taken whether remedial or performance based.Indoor Sport Services recommends that baseline testing using the Indoor Rower is generally appropriate for pupils in years 5 and above. You will be aware that children develop at different rates and therefore while these tests are straightforward and safe under normal conditions, and for children of almost all abilities, you must use your own judgement in individual cases as to whether testing is appropriate for any given child and how to best incorporate it into your school.
Please note: As with all exercise, please ensure that pupils are properly warmed up and in good health before embarking on any tests.
Despite evidence of earlier maturation rates, it is imperative that pre-pubescent pupils, and girls in particular, are not put under undue physical stress.
Fitness Testing Formats
The Maximum Power Test
This test involves rowing seven strokes.
Damper setting: 3
Row the first 2 strokes at moderate intensity to get the fan spinning, then row 5 more strokes at maximum power and speed. The aim is to achieve the fastest possible split time (lowest time/500m or maximum Watts output) for one stroke.
HINT: The best score could be on any of the 5 strokes and does not have to be the final one.
Ensure that pupils' technique is sound before undertaking the max power test because good technique will get the best score and prevent injury.
The 20sec Anaerobic Test
This test involves covering the farthest distance in a 20 second dash.
Damper setting: 3
Set the monitor for a 20-second race and row flat out. The aim is to go as far as possible within the 20 seconds. Record the distance in metres covered during the test.
HINT: Rowing with full slide and good technique will help you achieve a greater distance rowed. Short strokes are less effective on this test.
The Timed Aerobic Test
This test is a timed assessment. For pupils in years 5-11 the duration of the test is set and increases with age (see table below). Years 12 & 13 can attempt to row over 2000m.
Damper setting: 3
Set the monitor time as indicated below for the appropriate age group. The aim is to cover as much distance in the given time as possible. Pupils should row flat out, full slide as fast as they can. Record the distance covered.
HINT: Pupils need to learn to pace themselves to get the best out of this test. An initial spurt followed by a fade is not desirable. Encourage a sustainable rate and pace.
| Years | Test duration to set on monitor |
|---|---|
| 5, 6 & 7 | 2 mins |
| 8 | 3 mins |
| 9 | 4 mins |
| 10 | 5 mins |
| 11 | 6 mins |
| 12 & 13 | 2000 metres |
The O'Neill Aerobic Test
This is a 4-minute assessment for Yr 9 and above which provides a good indication of aerobic fitness. Results can be compared against tables found in the Training section.
Damper setting: 3
Set the monitor for a 4-minute race. The aim is to row flat out at full slide and cover the maximum distance in the time allowed. Recording results allows you to track progress over time.