Components of Fitness Testing

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Cardio Vascular Endurance

The beep test involves running continuously between two points that are 20 meters apart. These runs are synchronised with a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the athlete to increase velocity over the course of the beep test, until it is impossible to keep in sync with the recording.  Once test is completed compare with a standardised table.

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Muscular Endurance

Begin the test lying with your knees bent at 90° and your hands laced behind your neck. One full repetition includes sitting up at the waist to the point where your elbows can easily travel beyond or make contact with your knees and then returning so that the back of your shoulders touch the floor.  Complete the test until you can no longer keep in time to hte bleeps.  When finished compare with a standardised table.

Note: You should use an apparatus or have a friend anchor your feet with their hands.

Note (2): Test results may be invalidated if form is altered.

Note (3): You should practice the motion a couple times before completing the test.

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Strength

Perform the test from a standing position with your elbow bent at 90-degrees to the side of, but not against, your body. Grab the dynamometer with a neutral grip, with your thumb pointing up. Take a deep breath. As you breathe out, squeeze the dynamometer as hard as you can for around 10 to 15 seconds. Record the highest value reached. Perform at least three trials for each hand. The highest value obtained for each hand is your score.

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Flexibility

Both knees are held flat against the floor by the tester. With hands on top of each other and palms facing down, the subject reaches forward along the measuring line as far as possible. After three practice reaches, the fourth reach is held for at least two seconds while the distance is recorded. Movement should not be jerky, and the fingertips should remain level and the legs flat.

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Body Composition

  • Measurements should be made on the right side of the body
  • Caliper should be placed 1-2 cm away from the thumb and finger
    • perpendicular to the skin fold
    • halfway between the crest and the base of the fold
  • Release the caliper lever so its spring tension is exerted on the skinfold
  • Maintained pinch while reading caliper
  • Read dial on caliper

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