Fitness Test Protocols 4.0 / 5 based on 2 ratings ? Physical EducationFitness & trainingGCSEEdexcel Created by: Lucy SCreated on: 08-04-13 17:20 Cooper's 12-Minute Run Test Use cones to mark a set distance (e.g. 400m). Run as far as you can in 12 minutes. Calculate the distance you cover. The further you can run, the fitter you are. Compare your result to a rating chart. 1 of 12 Harvard Step Test Step up and down on to a specific height box/bench. Continue for 5 minutes (1 step every 2 seconds). When finished, take your heart rate (HR) immediately - write it down. Take your HR again 2 & 3 minutes after completion of the test. Compare your result to a rating chart. 2 of 12 Treadmill Test Run for as long as you can on a treadmill. Increase speed & incline by a set amount every 3 minutes. Record length of time you manage to keep going. Compare your result to a rating chart. 3 of 12 Hand Grip Test Use a grip dynamometer. Adjust the grip to fit your hand. Keep you arm beside & at a right angle to body. Squeeze the handle as hard as you can. Compare your result to a rating chart. 4 of 12 Sit and Reach Test Use a sit and reach box. Sit with legs straight & soles of feet flat against box. With palms face down on box top, stretch & reach as far as possible. Record distnace reached. Compare your result to a rating chart. 5 of 12 Illinois Agility Run Set up the course as shown. Lie face down on the floor by the first cone. On 'GO', run around the course as fast as possible. Record the time taken. Compare your result to a rating chart. 6 of 12 30-Metre Sprint Measure & mark out 30 metres in a straight line. Place 1 cone at the start & 1 at the end. On 'GO', run as fast as you can. Record the time taken. Compare your result to a rating chart. 7 of 12 Sargent Jump Test Stand side on to a wall, feet flat on the floor. Mark the highest point where the tops of your fingers can reach with the arm closest to the wall. Holding to a piece of chalk in the hand closest to the wall, jump as high as you can (upwards). Mark the wall at the top of the jump. Measure the difference between the 1st & 2nd chalk marks. Compare your result to a rating chart. 8 of 12 Standing Broad Jump Stand still with toes behind a line. Jump forwards as far as you can, using a 2 footed take-off. Measure the distance from the start line to the landing point. Compare your results to the rating chart. 9 of 12 3 Ball Juggle Use 3 tennis balls. Juggle them for as long as possible without dropping them or stopping. Time how long you can keep going for. Compare your result to a rating chart. 10 of 12 Ruler Drop Test An assistant holds a ruler. Stand with your hand open around the ruler at 0cm. The assitant drops the ruler. Catch & hold the ruler between thumb and finger, as soon as you can. Record how far the ruler dropped (in centimetres). Compare your result to a ratings chart. 11 of 12 Standing Stork Test Place your hands on your hips. Place your non-balancing foot against the other knee. Raise your heel from the ground so you are balancing on your toes (timing starts when heel lifts). Time how long you can hold the balance. Compare your results to a rating chart. 12 of 12
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