Fitness testing

For test results to be accurate we must ensure that the test is valid. This means that the test needs to measure what it's suppose to.

If we conduct a test to measure co-ordination but it doesn't really measure co-ordination, it measures agility then this test is not valid.

For tests to be reliable the results given must be consistent (the same or very similar results given over 2 or 3 tests).

12 minute cooper run

The performer runs as far a distance as possible in 12 minutes. The aerobic capacity can then be checked using norm tables.

One minute maximums

The performer completes as many repetitions of a particular exercise as possible in one minute.

• Press-ups
• Sit-ups
• Squat thrusts

Grip dynamometer

Squeeze the grips together to measure your strength.

Vertical jump

• Measure your stretched height and make a mark
• Jump as high as possible and make another mark
• Measure the difference between the two marks

Sit and reach

• Place your feet against the bench
• Keep your legs straight
• Reach forward as far as possible
• Hold for 3 seconds
• Record your result

Illinois agility test

Lie face down at the start. On the command 'go', jump up and complete the course as quickly as possible. Record your time.

30m dash

• On a 30m marked out running surface, sprint as fast as possible between the marked lines
• The sprint must be accurately measured from the start to the finish line
• Record the time and work out your speed in m/s

Ruler drop test

• Get your partner to hold the ruler standing above you
• Place your preferred arm out straight with your fingers open
• Catch the ruler as soon as it drops
• Record the point at which you caught it

Balance beam test

Walk across a 10cm wide beam

Balance beam test

Walk across a 10cm wide beam.

Alternative hand wall throw

• Stand 2m from a wall
• Throw the ball with the right hand and catch with the left
• Then do the reverse
• Record the number of successful catches in 30 seconds

Skinfold caliper

Take a pinch of skin and read the measurements of:

• Waist
• Front upper arm
• Rear upper arm
• The back below the shoulder blance
• The medial calf