Fitness Protocols

Question 1

The bleep test

Answer 1

Equipment- indoor area atleast 22 metres in length, test CD and player or app, an administrator per person, recording sheets

Test info- accesses aerobic fitness and may be used for a vo2 max, A warmup must be performed
Performers should run continuously between lines 20m apart, if line is not reached must complete that lap and returned to required within 2 laps or you have finished the test.

Question 2

Sit up test

Answer 2

Equipment- non slip mat
Test info- assesses muscular strength and endurance
Test protocol- complete a warmup,
Start position: lying face up with knees bent at 90 degrees, feet touching ground, raise back of mat when palms cover kneecaps that is one rep.

Question 3

Press up test

Answer 3

Equipment: non slip mat
Test info: assesses muscular strength or endurance.
Test protocol: perform a warmup, starting position face downwards with hands positioned comfortably at or just outside shoulder width, to begin with rigid body and legs flex elbows to 90 degrees, extend arms to complete press up

Question 4

Sit and reach

Answer 4

Equipment: sit and reach box including roller with line set at 15cm
Test info: flexibility is assessed
Protocol: complete a warmup, removes shoes sit down and place feet flat against box, helper must hold persons legs down and then stretch from the hips.

Question 5

Illinois agility test

Answer 5

Equipment: flat non slip surface, measuring tape, sticky tape to mark start and finish or cones, 8 marking cones at least 50 cm tall, stopwatch
Test info: assesses speed and agility, anaerobic fitness and muscular speed.
Protocol: complete warmup, course length is 10 m and width is 5m the centre lined cones should be spaced 3.3 m apart, start face down with head on start line.

Question 6

Grip test

Answer 6

Equipment: handgrip dynamometer
Info: assesses isometric strength
Protocols: complete a warmup, performer must have forearm hanging by side and squeeze

Question 7

Standing broad jump

Answer 7

Equipment: calibrate landing mat, measuring tape
Info: assesses explosive strength of the legs and muscular power.
Protocol: complete warmup, allow space to fall forwards, stand at 1 or 2m takeoff line with feet shoulder width apart, land with feet together and then fall forward