Fitness Testing
0.0 / 5
- Created by: Ruthie0309
- Created on: 07-03-18 20:39
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.
1 of 11
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.
2 of 11
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.
3 of 11
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.
4 of 11
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.
5 of 11
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.
6 of 11
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.
7 of 11
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.
8 of 11
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.
9 of 11
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.
10 of 11
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.
11 of 11
Related discussions on The Student Room
- Training »
- Bleep test encouragement »
- Raf »
- Worried I’m not cut out for the job »
- gain weight and build msucle »
- Technology students -anyone want some systems testing PT work experience? »
- RAF & RN - Considering a change of career in my forties... »
- NPLQ (lifeguarding) »
- RAF Halton - Phase 1 Training (Week 1-10) Breakdown »
- 2021/22 Detective Constable Met Police Grad Scheme »
Similar Physical Education resources:
0.0 / 5
0.0 / 5
0.0 / 5
2.0 / 5 based on 1 rating
4.0 / 5 based on 4 ratings
3.0 / 5 based on 1 rating
0.0 / 5
Comments
No comments have yet been made