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).
Testing cardiovascular endurance
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.
Testing muscular endurance
One minute maximums
The performer completes as many repetitions of a particular exercise as possible in one minute.
- Squat thrusts
Squeeze the grips together to measure your strength.
- 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.
- 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
Testing reaction time
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
Testing body composition
Take a pinch of skin and read the measurements of:
- Front upper arm
- Rear upper arm
- The back below the shoulder blance
- The medial calf