fitness tests

• yo-yo intermittent recovery test

  • Run at increasing speeds between markers 20m apart
  • Recovery for 10 secs between runs
  • Repeat until exhaustion

  *periods of rest simulate intermittent exercise
• cooper 12-minute run test

  • 12-mins of sustained high intensity running close to the athletes LIP
  • Aim is to cover as much distance as possible

  *not maximal which makes it ideal for unfit people as they can go at their own pace
• 2.4km run test

  • Run a 2.4km course in the shortest time possible
• rockport 1.6km walking test

  • Walk a 1.6km course in the shortest time possible
  • Heart rate is measured immediately after finishing
• harvard step-test

  Participant steps up and down the platform at a rate of 30 steps per minute (every 2 secs) for 5 mins or until they cannot maintain the stepping rate for 15 secs
• VO2 max. Astrand-Rhyming cycle ergometer test

  • Participants pedal on a cycle ergometer at a constant workload for 7 mins
  • Heart rate is measured every minute
• VO2 max. treadmill test

  • Participant is required to walk/run/jog on a treadmill until exhaustion
  • Test begins with a paced walk and will gradually increase in speed and/or incline every 3 mins until exhaustion

  *maximal test

  *directly measures aerobic power
• Semo agility test (field sports)

  • Cones are placed in rectangle of 3.6m x 5.7m
  • Participant side steps for 3.6m around another cone for 3.6m and sprints forward
  • Repeat until participant reaches the starting point to finish
• Illinois agility test (short sharp change in direction)

  • Cones are placed in a rectangle of 10m x 5m with a four cone slalom in the middle
  • On ‘go’ the athlete gets up and runs forward 10m to run around a cone, the back 10m, then runs up and back through a slalom course of four cones
  • Finally the athlete runs another 10m and back past the finishing cone, at which the timing is stopped
• 5-0-5 agility test (court sports)

  • Set up markers 10m and 15m from starting line
  • The participant springs from the starting line through the 10m marker towards the 15 marker where they turn on the line and run back through the 10m marker
  • Time is recorded from where the participant first runs through the 10m marker
  • Stop when they return through that marker
• Phosphate recovery test (intermittent sports)

  • Repeated 7 second sprints across a course with 23 secs recovery after each sprint
  • Athlete attempts to move past as many cones (1-10) as possible
  • Score is measured on their ability to maintain performance across all sprints
• 30-second Wingate test (shorter test of maximal effort)

  • Stationary exercise bike
  • Pedal as fast as possible
  • Against predetermined resistance
  • For 30 secs
• Repco peak power test

  • Cycle ergometer
  • On ‘go’ signal, participant stands on the pedals and accelerates to maximum power and maintain that for 10 secs
  • Complete 2 trials with at least a 3-min rest between trials
• BMI

  • Doesn’t take into account muscle
  • Only estimation
  • Participant is weighed + height is measured
  • Equation: BMI = weight (kg) x height^2 (m^2)
• Skinfolds measurement

  • Invasive
  • May be culturally inappropriate
  • Tester pinches skin from different standard anatomical sites around the body
  • Appliances: callipers to take measurements
• Trunk flexion (sit-and-reach) test

  • Sit on the floor with legs stretched out and knees on the ground
  • Palms face downwards and hands together, subject reaches forward along the measuring line as far as possible
• Trunk rotation test

  • Participant stands with back facing the wall about an arm’s length away from the wall
  • Participant must twist to their right and touch the wall behind them as far from the midway line as possible
• Groin flexibility test

  • Participant sits on the floor with legs together, knees bent and feet flat on the floor
  • Let knees drop sideways as far as possible keeping the feet together
  • Measure the distance from the heels to the groin
• Shoulder and wrist elevation test

  • Participant lies on the floor with their arms fully extended overhead
  • They grasp one ruler with their hands shoulder-width apart and raise the ruler as high as possible while keeping their chin on the floor
• Trunk and neck extension test

  • Participant lays prone on the floor with their hands clasped at the side of their head
  • Participant must try to lift the upper body off the floor using the muscles of the back as much as possible
• Ankle extension/dorsiflexion test

  • Participant stands facing a wall with their feet flat on the ground and toes touching the wall
  • With the chest touching the wall the participant slowly slides their feet back from the wall as far as possible
• Shoulder rotation test

  • Participant holds a stick in front of the body with both hands wide apart and palms facing downwards
  • Maintaining the hand grip on the object, lift it over the head to behind the back
  • Repeat the test, moving hands closer together each time until the movement cannot be completed
• 60-second push-up test

  • Do as many pushups as possible until exhaustion or 60 secs is reached
• 30-second sit-up test

  • Do as many sit ups as possible or 30 secs is reached
  • Lie on mat with knees flexed and arms placed across their chest
• Curl-up (crunch) test

  Test requires participants to complete as many curl ups as possible at a rate of 20 per min (up to a max. Of 60) over a 3 min period
• Pull-up/modified pull-up test

  • Participant pulls with their arms to raise their chest to the bar, then they return to the starting position
  • Participant repeats the action as many times as possible (until exhaustion)
• Flexed arm hang test

  • Participant grasps the overhead bar using an overhand grip (palms facing away from body) with the hands shoulder width apart
  • On the command ‘go’ timingstarts
  • Participant should attempt to hold this position for as long as possible
• 1-RM (bench press, back squat, leg press)

  *make specific to the RM test selected

  • Measure maximal weight a participant can lift with one repetition
  • Participant attempts to complete successful repetitions with gradual increases in weight
  • Test continues until the participant cannot successfully lift the weight
• Grip strength dynamometer

  Participant (in a standing position) holds the dynamometer above their body and lowers it to their side while squeezing vigorously exerting their maximum force
• Push-pull dynamometer

  • Participant holds the dynamometer with both hands in front of their chest
  • They then pull the handles outwards and apart with as much force as possible
  • After rest the participant then pushes the handles inwards and together with as much force as possible
• Seven-stage abdominal strength test

  *safer for people with poor health

  • Participant lies on their back, with their knees bent and feet flat on the floor
  • They attempt to perform one complete situp for each level in the prescribed manner
  • Each level increases in difficulty
• Seated basketball throw

  • Sit against a wall and chest pass the ball as far as possible while keeping the back against the wall
• Standing long jump

  Subject stands stationary behind a line and then jumps forward from two feet as far as they can
• Vertical jump

  Athlete starts standing with both feet on the ground

  Must leap vertically as high as possible using both arms and legs to assist in projecting the body upwards as high as possible
• Margaria-Kalamen stair sprint test

  • Athlete stands ready at the starting line 6m from the first step
  • On ‘go’, the athlete sprints to and up the flight of steps, taking 3 steps at a time, attempting to go up the steps as fast as possible
  • Time to get from 3rd to 9th step is recorded
• 20m sprint test

  Sprint full speed for 20m
• 35m sprint test

  Sprint full speed for 35m
• 50m sprint test

  Sprint full speed for 50m