Gup grade fitness test exercises...

ATMA Fitness Assessments

Before any grading, you will be required to pass a fitness assessment and a written knowledge test. The following videos are a simple reminder of the exercises you'll be asked to perform.

Continuous roundhouse kicks/Shuttle runs/Speed kicks/Push ups/Plank

Remember, we're looking at a cumulative score, based on your age and grade - see the table below to see what your target is...and aim above it!

Take a look in the Student Resources section for the Knowledge Test requirements and worksheets for children.

Oooh, look - I've added the target sheet.....!

Continuous roundhouse, max 2 minutes - technique explained

This video shows correct technique - but the test is done fast and light. Plenty of points to be had here. Remember, once the first leg has failed, you can't go back to it - so push as many as you can. You'll be given a one minute marker, so you can change legs if you haven't already!

Continuous roundhouse, fast and light - max 2 minutes

So now we're sure what he means! Fast and light...

9m shuttle runs - 1 minute

Simple. Run hell for leather for one minute...

Speed kicks - 30 seconds

Plenty of points to be had here. Keep pad at their knee level - really!

Push ups - to 1 minute or fail

Military style - elbows in. Any actions with elbows out, won't be counted. Assisted version - with knees down - 3 reps are worth one full rep, so if you push out 30, that will only count as 10.

Plank - to fail or 2 minutes maximum

Maximum 120 points to be had here! Ensure correct form is maintained.