FITNESS TESTS

• ILLINOIS AGILITY TEST


  objective:

  • to measure agility

  equipment:

  • stop watch
  • cones
  • metre stick
• method of Illinois agility test

  1. choose a non-slip surface and set up the course
  2. lie down on your front with your head towards the starting line and your hands by your shoulders
  3. when the assistance says 'GO' and starts the stopwatch, get up as quickly as possible and run around the course in the direction shown
  4. the assistant should stop the stopwatch as soon as you cross the finish line and record the number of seconds it took to complete the course
  5. compare the results to national averages
• what is the test for measuring agility?

  Illinois agility test
• STORK BALANCE TEST


  objective:

  • to measure your balance
  • to measure your ankle strength

  equipment:

  • stopwatch
• method of Stork balance test


  1. start by standing on both feet with your hands on your hips
  2. lift one leg and place the toes of you raised foot against the knee of your standing leg
  3. raise the heel of your standing leg so that your are standing on your tiptoes
  4. balance for as long as possible without letting either the heel touch the ground or the other foot move away from the knee
  5. the assistant should measure and record the total time in seconds that the balanced is maintained
  6. compare the results to national averages
• what is the test for measuring balance?

  Stork balance test
• MULTI STAGE FITNESS TEST


  objective:

  • to measure cardiovascular endurance

  equipment:

  • marker cones
  • recording
• method of multi stage fitness test


  1. set out a pair of markers or cones 20 metres apart.
  2. the assistant will start the recording
  3. run from one cone to the other before the next bleep
  4. if you reach the marker before the bleep, wait until the next bleep before continuing to run
  5. the time between bleeps will get shorter each minute, (need to run faster)
  6. if you don't reach the marker before the bleep there will be a warning, (fail again you will stop and record the level you last completed properly)
  7. compare the results to national averages
• what is the test for cardiovascular endurance?

  Multi stage fitness
• WALL TOSS TEST


  objective:

  • to find your reaction time + co-ordination

  equipment:

  • tape measure
  • ball
  • stop watch
• method of wall toss test


  1. use the chalk or marking tape to make a line on the floor two metres from the wall
  2. stand behind the mark and face the wall
  3. throw the ball against the wall with your left hand using an underarm action and catch it with your right hand
  4. throw the ball against the wall again with your right hand (still underarm) and catch it with your left hand
  5. continue with these actions counting the successful catches for 30 seconds
  6. compare the results to national averages
• what is the test for measuring co-ordination?

  wall toss test
• SIT AND REACH TEST


  objective:

  • to measure flexibility

  equipment:

  • sit and reach table
  • ruler
• method of sit and reach test


  1. Place the measuring tape, 0 cm level with your feet
  2. Put the soles of your feet, shoulder with apart, against the box/table.
  3. Make sure your knees are held flat against the floor.
  4. Reach towards your feet, and reach as far as possible
  5. After three practices, the fourth is held for over two seconds.
  6. The distance your fingers touch on the measuring tape or the sit and reach table is your score. If you don't make it to your toes then you will get a negative score
  7. Compare results with national averages.
• what is the test to measure flexibility?

  sit and reach test
• SIT-UP BLEEP TEST


  objectives:

  • to measure muscular endurance

  equipment:

  • mat
  • recording
• method of sit-up bleep test


  1. Start by lying down on the exercise mat or a firm comfortable surface in a sit-up position
  2. The assistant will start the recording when ready
  3. Perform a series of sit-ups in time to the bleeps.
  4. To perform a sit-up correctly you must squeeze your abdominal muscles, push your lower back flat and raise your upper body keeping your lower back on the floor.
  5. The test is over when you can no longer keep up with the bleeps or not using the correct technique.
  6. Compare results with national averages.
• what is the method for measuring muscular endurance?

  sit-up bleep test
• VERTICAL JUMP TEST


  objectives:

  • to find your power and explosive strength

  equipment:

  • ruler
• method of vertical jump test


  1. Add chalk to your fingertips to help you record your standing reach height and your jump height.
  2. stand side on to a wall
  3. keep your feet flat on the ground and reach as high as possible to touch the wall with the hand closet to the wall - your standing reach height
  4. stand away from the wall and jump as high as possible using both arms and legs to help project your body upwards - your jump height
  5. you have 3 attemps
  6. this should be measured in cm
  7. compare with national averages
• what is the method for measuring power and explosive strength?

  vertical jump test
• RULER DROP TEST


  objectives:

  • to measure reaction time

  equipment:

  • ruler
  • assistance
• method of ruler drop test


  1. the assistant holds the ruler between the outstretched index finger and thumb of your dominant hand
  2. the top of your thumb should be level with the 0 centimetre line of the ruler
  3. when you are ready the assistant should drop the ruler and you should catch it as soon as possible
  4. record the distance the ruler dropped from the 0 centimetre line to the top of your thumb
  5. compare results with national averages
• what is the test to measure reaction time?

  ruler drop test
• ONE REP MAX TEST


  objectives:

  • to find maximal strength

  equipment

  • weights
  • bar
  • bench
• method of one rep max test


  1. choose a realistic weight to lift
  2. lift the weight once using the correct technique
  3. after a rest of at least several minutes increase the weight and lift once again
  4. continue increasing the weight and doing one lift until you can no longer lift the weight using the correct technique
  5. the final weight you can lift is your one rep max and should be measured in kilograms
  6. divide your 1 rep max by your body weight
  7. compare results with national averages
• what is the test for measuring maximal strength?

  one rep max
• 30 METRE SPRINT TEST


  objectives:

  • to find speed

  equipment:

  • cones / markers
• method of 30 metre sprint test


  1. set out a pair of cones 30 metres apart
  2. start from a stationary posistion (one foot in front of the other) behind the starting line and hold for at least 2 seconds not moving
  3. run as fast as you can to the finish line while the assistant times you
  4. you have two attempts and the best is recorded in seconds (1 d.p)
  5. compare results with national averages
• what is the test for measuring speed?

  30 metre sprint test
• HANDGRIP DYNAMOMETER TEST


  objectives:

  • measure grip strength

  equipment:

  • grip dynamometer
• method of handgrip dynamometer test


  1. use a grip dynamometer
  2. record the maximum reading from 3 attempts using your dominant hand with a one minute recovery time in between
  3. measure in kilograms
  4. compare with national averages
• what test is used to measure strength?

  handgrip dynamometer