fitness testing

• agility

  • illinois agility test
  • equipment- 8 cones, measuring tape, stopwatch
  • performer starts face down on the floor
  • you are then timed in seconds to run around the cones
  • this test allows a performer to see how good their agility is meaning they can see if they make improvements
• balance

  • stork balance test
  • equipment- stopwatch
  • you start balanced on two flat feel with hands on hips
  • one leg is lifted and you raise to the heel on your planted leg
  • you balance on 1 leg until you lose balance or move your foot off your leg
  • time is recorded in minutes/ seconds
• cardiovascular endurance

  • multi stage fitness test
  • equipment- cones, tape measure (20m), cd, tape
  • you have to run over a distance of 20m in time with the bleeps
  • the time between the bleeps gets shorter as the level increases
  • the individual keeps running until they cannot keep up with the timing og the bleeps
  • score is recorded as the level and bleep eg, level 8, bleep 4
  • the score can give a prediction of an individuals maximum amount of oxygen consumed per minute
• coordination

  • wall toss test
  • equipment- tennis ball, tape measure, cone or marker, stopwatch
  • tennis ball starts in 1 hand, you are stood 2m away from the wall
  • you have 30 seconds to throw the ball with one hand and catch it in the other as many times as you can
• muscular endurance

  • sit up bleep test
  • equipment- partner, cd, recording, gym mat
  • individual lies on the mat in a sit up position, partner supports ankles
  • participants sits up on the bleep and down on the bleep ( staying in time)
  • the test is maximal and mesures how many sit ups you can do intime with the bleeps
  • it is progressive- the bleeps get faster
  • your score is how many situps you complete
• flexibility

  • sit and reach test
  • equipment- sit and reach box, slider
  • individual sits on the floor with straight legs, with shoes removed and feet flat against the sit and reach board
  • slider is set to 14cm and inline with participants toes
  • individual reaches forward and pushes slider as far as possible
  • score is recorded in cm
• power/ explosive strength

  • vertical jump test
  • equipment- wall, ruler (2m)
  • feet flat, stand and push the wall ruler with the fingertips as high as possible this provides the zero point
  • apply chalk to fingertips
  • form a stabding position, individual jumps as high as possible marking the ruler with chalk
  • observer records the height jumped in cm
• reaction time

  • ruler drop test
  • equipment- meter ruler
  • one person holds the meter ruler at the zero point (vertically)
  • the individual being tested places their thumb and index finger of their dominant hand around the ruler (without touching it) at 50cm
  • without warning the ruler is released
  • the individual must react to the ruler being dropped and catch it as fast as they can
  • score is recorded in cm (how far from 50cm the individual caught the ruler)
• maximal strength

  • one rep max test
  • equipment- appropriate weights/ resistance machine, usually a barbell or bench press machine
  • lift a weight once using the correct technique
  • if completed attempt a heavier weight until the heaviest weight the individual can possibly lift is discovered
  • if a weight cannot be lifted, a lighter weight should be used to calculate the maximum weight that can be lifted
• strength

  • hand grip dynamometer
  • equipment- hand grip dynamometer
  • the dynamometer should be held in the individuals dominant hand. The arm should be at 90 degrees with the elbow against the body
  • grip may need to be adjusted to size
  • squeeze with maximal effort and record score
  • repeat 3 times and record best score
• speed

  • 30m sprint test
  • equipment- 2 cones 30m apart, tape measure, stopwatch
  • use a flying start
  • the individual is timed running 30m as fast as they can
  • score is measured in seconds