Fitness testing

• Fitness Testing


  Helps identify strengths and weaknesses
• Fitness Testing

  1. Choose the right test for the specific components of fitness you're interested in

  2. Use the data to analyse your fitness level and plan a personal training programme

  3. Carry out fitness tests throughout your training programme to monitor progress and set new goals

  4. Compare your results with national averages
• Grip dynamometer test


  Measures muscular strength
• Cooper 12-minute run/walk test


  Measures cardiovascular endurance
• Multi-stage fitness test (MSFT)


  Measures cardiovascular endurance
• Multi-stage fitness test (MSFT)


  1. Run shuttles between two lines 20 metres apart, starting on the first bleep

  2. Your foot must be on or over the next line when the next bleep sounds

  3. The time between bleeps gets shorter as you go through the difficulty levels

  4. If you miss 3 bleeps in a row, the last number of shuttles completed are noted as your final score

  5. The higher the level and number of shuttles completed, the better your cardiovascular endurance
• Headphones maybe wwmwed for misuse
• Fitness Testing

  You mu t wolved-fore you st staff k tto su
• These Tests

  Are for Muscular Strength and Endurance
• GRIP STRENGTH DYNAMOMETER TEST

  1. Equipment needed: a dynamometer

  2. You grip as hard as you can for about foods and record your reading in kilogrome

  3. Usually, you do this three fee and take your best scors-the bighs the score, the stronger your grip
• SIT-UP AND PRESS-UP TESTS-MUSCULAR ENDURANCE

  1. Equipment needed: atopwatch and a non-slip surface

  2. You just do as many sit-upe or press-ups you can in a minute

  3. Your result is tumber of sit-ups or press-ups-the higher the number, the batter your endurance

  4. Sit-ups test your abdominal muscles' endurance, pe-ups test your upper body's endurance
• 30 m SPRINT TEST-SPEED

  1. Equipment needed: stopwatch, tape measure and cones

  2. Run the 30 m go fast as you san and record your time in seconds. The shorter the time, the quicker you are

  3. The sprint fest can be done over different distances. eg. 50 m is often used
• ILLINOIS AGILITY RUN TEST-AGILITY

  1. Equipmand needed: stopwatch, cones and a tape measure

  2. Get out a course using cones.

  3. Start lying face down at the start cone . When a start whistle blows, run around the course as fast as you can

  4. The course is set up so you have to constantly change direction. The shorter the time (in seconds) It takes you to complete the course, the more agile you are
• THE STORK STAND TEST

  1. Equipment needed: stopwatch

  2. Stand on your best leg with your other foot touching your knee and your hands on your hips

  3. Raise your heel to stand on your toes and time how long you can hold the position for in seconds

  4. The test finishes if your heel touches the ground, or your other foot or hands move. You usually take the best of three times in seconds-the longer your fime, the batter your balance
• One repetition max

  Equipment needed: gym weight equipment.

  1)

  The aim here is to find the heaviest weight you can lift safely using a particular muscle group. The heavier this weight, the stronger the muscle group.

  2)

  Start with a weight you know you can lift. Once you successfully lift it, rest for a few minutes before trying something heavier.

  3)

  Increase the weight you attempt in small steps until you reach a weight with which you can't complete a single lift.

  The last weight you managed to successfully lift is your one repetition maximum (or your one rep max).