Testing aerobic endurance

• B2 The Multi Stage Fitness Test Protocol


  Complete a warm up.

  Mark out cones 20 meters apart.

  Participants must run and arrive at the end line on or before the beep before running back to the opposing line.

  Continue to do this until exhaustion or they cannot keep up with the beeps.
• The Multi Stage Fitness Test Equipment


  CD player/ Speaker

  • A sheet to record test results

  • Cones

  • Tape measure

  • An assistant
• The Multi Stage Fitness Test Validity:


  • If the sports performer stops before they are too tired to carry on, the result will not be valid
• The Multi Stage Fitness Test Practility


  • Large groups can perform this test all at once for minimal costs. • The test continues to maximum effort unlike many other tests of endurance capacity
• B2 Yo -Yo Test Protocol

  • Like the bleep test (but SLOWER and with a 40m recovery period)

  • Complete a warmup.

  • Mark out cones 20 meters apart.

  • Participants must run and arrive at the end line on or before the beep before running back to the opposing line.

  • Participants continue to do this until exhaustion, or they cannot keep up with the beeps.
• Yo -Yo Test Equipment:


  • CD player/ Speaker

  • A sheet to record test results

  • Cones

  • Tape measure

  • An assistant
• One Minute Press Up Test Protocol

  Complete a warm up.

  • The participant lies on the mat with their hand shoulder width apart and fully extend their arms.

  • The press up action needs to be continuous with no rests.

  • The number of press ups completed in 1 minute is recorded.

  • Female athletes can use the modified press up position (bent knee position with a straight back)
• One Minute Press Up Test Equipment:

  Stop Watch

  • Mat to complete the test on.

  • Assistant to time 1 minute and count the number of press ups.
• One Minute Press Up Test Reliability

  Poor technique from the athlete can affect the number of reps (score) the athlete achieved.
• One Minute Press Up Test Practicality

  Simple to set up and lots of athletes can take part at the same time.
• One Minute Sit Up Test Protocol

  • Complete a warm up.

  • The athlete assumes the sit up position.

  • Raise yourself up to a 90 degrees position and return to the floor.

  • Perform as many as possible in 1 minute.

  • Record the number of repetitions completed
• One Minute Sit Up Test Equipment:


  • Stop watch

  • Mat

  • Assistant
• One Minute Sit Up Test Validity:


  • The test only measures muscular endurance of the abdominals; therefore, it is not a valid measurement of overall muscular endurance.
• One Minute Sit Up Test Reliability:


  • Poor technique from the athlete can affect the number of reps (score) the athlete achieved.
• One Minute Sit Up Test Practicality:


  • Simple to set up and lots of athletes can take part at the same time.
• Timed Plank Test Test Protocol:

  • The upper body should be supported off the ground by the elbows and forearms.

  • Legs straight with the weight taken by the toes.

  • The hips are lifted off the floor creating a straight line from head to toe.
• Timed Plank Test Equipment:


  • Stop watch • Mat • Assistant
• Timed Plank Test Validity:

  • A valid test for athletes wanting to test their core muscular endurance but not a valid test for athletes wanting to test muscular endurance of the legs
• Timed Plank Test Reliability


  Poor technique from the athlete can affect the score achieved.