Fitness Testing

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Multistage Fitness Test

  • 20m Length Course
  • Four Cones
  • CD and CD Player
  • They run to a cone and return only on the beep. The time between the beeps gradually lessens.
  • If an athlete fails to reach the cone on the beep twice in a row they are out.
  • It tests cardiovascular endurance.
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Illinois Agility Run

  • Large Surface 
  • 8 Cones
  • Whistle
  • Stopwatch
  • Performer begins lying face down on the floor at the starting point.
  • On the whistle, the performer jumps up to their feet and makes their way around the course.
  • A stopwatch should be used to time how long this takes.
  • It tests agility.
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Standing Stork Test

  • Stopwatch
  • Performer stands upright with their hands on their hips.
  • One leg is lifted and the toes of that foot are placed on the knee of the other leg.
  • When directed to do so, the performer raises the heel of their standing foot and stands on their toes.
  • At the same time the stopwatch is started.
  • The performer balances for as long as possible without putting their heel on the ground or moving the other foot.
  • It tests balance.
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Alternate Hand Ball Throw

  • Smooth wall
  • 2m Measure
  • Tennis Ball
  • Stopwatch
  • 2m distance is measured from the wall.
  • Performer stands there and holds a tennis ball in their dominant hand and throws it against the wall.
  • The performer catches the ball in their other hand.
  • They repeat this for 30 seconds.
  • Count how many are performed without dropping the ball.
  • It tests hand-eye coordination.
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Sit And Reach Test

  • Sit And Reach Block
  • Sit straight legged with feet touching the start of the measuring block.
  • Reach forward and place hands on the block to be measured.
  • Do this THREE times and take the average score.
  • It tests flexibility.
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Abdominal Curl Conditioning Test

  • Partner
  • CD Of Test
  • Gym Mat
  • Lie on mat in a sit up position, partner supports ankles.
  •  Participant sits up on the bleep and down on the bleep.
  • The test is maximal.
  • It is also progressive.
  • The score is how many sit ups you complete.
  • It tests muscular endurance.
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The Vertical Jump Test

  • A Wall
  • Measuring Tape
  • Chalk
  • Stand sideways to the wall.
  • While standing with feet flat the performer reaches with their arm nearest the wall.
  • The height where the stretched fingers reach is marked.
  • Standing slightly away from the wall, the performer chalks their fingers then jumps vertically.
  • They touch the wall at the highest point.
  • The distance between the two chalk marks is measured.
  • Do THREE attempts and take the average.
  • It tests power.
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One Rep Max Test

  • Appropiate Weight
  • Lift a weight once using the correct technique.
  • If completed, attempt a heavier weight until the heaviest weight the individual can possibly lift.
  • If a weight can't be lifted, a lighter weight should be used to calculate the maximum weight that can be lifted.
  • Take your 1 rep max weight for the bench or leg press and divide it by your body weight.
  • It tests strength.
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Ruler \drop

  • 1m Ruler
  • An Assistant
  • Assistant holds the ruler with their arm outstretched.
  • The ruler is held between the outstretched thumb and finger of the assistants dominant hand.
  • The performer's thumb should be level with the 0 on the ruler.
  • The assistant should instruct the performer to catch the ruler as soon as it's released.
  • The assistant records the distance between the bottom of the ruler and the top of the performer's thumb.
  • It tests reaction time.
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30m Sprint Test

  • 30m Tape
  • Two Cones
  • Stopwatch
  • 30m straight is measured out.
  • Performer sets off as quickly as possible from a standing start - at the same time the stopwatch starts.
  • The performer sprints to the finish line as quickly as possible.
  • The time is recorded.
  • It tests speed.
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Handgrip Dynamometer Test

  • Handgrip Dynamometer
  • The dynamometer should be held in the individual's dominant hand. Their arm should be at 90 degrees with the elbow agaisnt the body.
  • Grip may need to be adjusted to size.
  • Squeeze with the maximum effort and record the score.
  • It tests strength.
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