Fitness Test Protocols

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  • Created by: Lucy S
  • Created 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.
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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.
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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.
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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.
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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.
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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.


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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.
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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.
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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.
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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.
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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.
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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.
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