Fitness Testing

• ILLINOIS AGILITY TEST

  • Agility
  • Equipment - 8 cones, measuring tape, stopwatch

  PROTOCOL

  • 10m x 5m
  • 4 cones down middle
  • Performer starts face down on floor and runs around cones as fast as possible
  • Maximal test
  • Timed in seconds
• STORK BALANCE TEST

  • Balance
  • Equipment - stopwatch

  PROTOCOL

  • Individual starts on two flat feet and hands on hip
  • One leg lifted and individual balances for as long as possible
  • Maximal test
  • Timed in minutes/seconds
• MULTISTAGE FITNESS TEST

  • Cardiovascular endurance
  • Equipment - cones, 20cm tape measure, CD

  PROTOCOL

  • Individual runs 20m in time with bleeps
  • Time gets shorter as level increases
  • Maximal and progressive
  • Measured in level and bleeps
• 30M SPEED TEST

  • Speed
  • Equipment - 2 cones 30m apart, tape measure, stopwatch

  PROTOCOL

  • Standing start
  • Individual is timed running 30m as fast as possible
  • Maximal test
  • Measured in seconds
• Reasons:

  T - to inform on what needs to be trained

  E - evaluate strengths and weaknesses

  S - set goals

  T - tedium - to provide variety
• Limitations:

  • Not sport specific
  • Do not replicate movements of activities
  • Do not replicate conditions of sport
  • may have questionable reliability
• SIT UP BLEEP TEST:

  • Muscular endurance
  • Equipment - gym mat

  PROTOCOL:

  • Individual lies on mat in sit up position
  • Ankles supported
  • Partner sits up and down on bleep
  • Measured in how many sit ups
• VERTICAL JUMP TEST:

  • Power/explosive strength
  • Equipement - wall ruler

  PROTOCOL:

  • Feet flant, stand and push wall ruler with fingertips as high as possible
  • Provides "zero point"
  • Individual jumps as high as possible, mark ruler with chalk
  • Measure by height jumped in cm
• RULER DROP TEST:

  • Reaction time
  • Equipment - metre ruler

  PROTOCOL:

  • One person holds ruler at zero point vertically
  • Individual being tested places thumb and index finger of dominant hand of dominanat hand around 50cm ruler
  • Ruler released without warning
  • Must catch as fast as possible
  • Measured in cm - how far from 50cm
• ONE REP MAX:

  • Maximal strength
  • Equipment - appropriate weights, bar/bench press

  PROTOCOL:

  • Lift weight with correct technique
  • If completed, attempt heavier weight until heaviest weight able to be lifted is discovered
  • Recorded in KG
• HANDGRIP DYNAMOMETER:

  • strength
  • Equipment - handgrip dynamometer

  PROTOCOL:

  • Dynamometer held in dominant hand
  • Squeeze with maximal effort
  • Repeat three times and record best score
  • Hold at 90 degrees with elbow against body
  • Recorded in KG
• SIT AND REACH:

  • Flexibility
  • Equipment - sit and reach box, slider

  PROTOCOL:

  • Individual sits on floor with legs straight and ffet flat against board
  • Slider set at 14cm
  • Individual reaches forward and pushes slider as fast as possible
  • Measured in cm
• WALL TOSS:

  • Coordination
  • Equipment - ball, flat wall, stopwatch

  PROTOCOL:

  • Both feet together - 2m from wall
  • Has 30 seconds to throw ball against wall and catch in opposite hand
  • Allowed 2 failed attempts
  • Measured in how many completed in 30 seconds