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MSS Fitness Test 2022!

April 27, 2022 | Zachary Licato

The students have been hard at work preparing for their MSS Fitness Test at the end of May. In preparation for this, the physical education classes worked on their aerobic conditioning, which has been a part of their curriculum since the beginning of the school year. The students kicked off the school year with a mile long run every other Tuesday.  They have continued to do varied timed runs throughout the year to work on endurance and overall fitness.

In just a few short weeks, our students will partake in the MSS Fitness Test! It focuses on teaching people to make fitness a part of their everyday lives. They will go through a series of challenging events that consist of:

  • Pushups
  • Planks
  • Sit ups
  • One mile timed run
  • Shoulder stretch

The students are working on their form and posture while performing these exercises. This will take place over a few physical education classes. The standards for the MSS Fitness Test are based on national guidelines for their particular age groups. 

As you can see, our students are hard at work! There is a lot to be learned and developed as we move towards the home stretch and I am elated to watch the progress they have made and continue to make each class. Surely, physical fitness is a skill that is developed over time but judging by their commitment and the strides that I have seen thus far, I am confident that we will all finish off the school year on a positive note.

Here are some of the topics and guidance that we have talked about in class:

  • Ensure you are well nourished on the day of testing.
  • Where possible, consume a high carbohydrate diet in the 24 hours prior to the testing sessions (such as pasta, potatoes, cereals, toast, fruit etc.)
  • Ensure you are fully hydrated, particularly in hot conditions. Drink regularly in the days leading up to the test, particularly in the 12 hours prior to testing.
  • Cool down appropriately. Do not sit or lie down immediately following maximal exercise. Following completion of testing, moderate-to light aerobic activity (jog or walk) for 5 minutes followed by some light stretching of both the upper and lower body.

Do your best! You are all ready and well prepared. All you can do is try your best.

Zachary Licato

Teacher, Physical Education and Health; Learning Support (7th Grade)

Mr. Licato is a proud lifelong resident of Hudson County. In addition to teaching Physical Education at Mustard Seed, he also coaches the Weehawken High School varsity baseball team, the Weehawken HS varsity football team and the Weehawken HS girls’ varsity basketball team.

During his time as a high school student, he played varsity football, baseball, and basketball, lettering in all three sports.

Mr. Licato grew up in an artistic family: his mother is a writer, and his father is the Artistic Director of Hudson Theatre Works, a professional theatre company located in Weehawken.

His greatest passions are coaching and teaching, but he also enjoys reading, listening to music, exploring the wide cultural food palate of local restaurants, and traveling with his wife, Gina.

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