fitness testing

• reasons for fitness testing

  • identify strengths and weaknesses
  • to inform your training requirements
  • to show a starting level of fitness
  • to compare against others
  • to motivate and set goals
  • to provide variety in a training program
• agility-illinois test

  • equipment: 8 cones, a measuring tape and a stopwatch
  • cones should be arranged in a 10m x 5m rectangle with 4 cones down the middle
  • involves running around the cones as fast as possible
• balance-stork stand

  • the person starts balanced on two flat feet
  • hands are placed on the hips
  • one leg is lifted so it touches the knee of the planted leg
  • person must balance for as long as possible
• cardiovascular endurance-bleep test

  • cones are 20m apart
  • time between bleeps gets shorter as the level increases
• coordination-wall toss

  • tennis ball starts in one hand
  • both feet together 2m from the wall
  • the person throws the ball against the wall and catches it with the opposite hand
• flexibility-sit and reach

  • the person sits on the floor with their legs straight
  • the person reaches and pushes the slider as far as possible
• muscular endurance-abdominal curl conditioning test

  • the participant sits up on the bleep while their partner supports their ankles
  • bleeps get faster over time
• limitations of fitness testing

  • not sport specific
  • do not replicate competitive environments
  • not always reliable