Fitness Testing Flashcards
What is the final step to fitness testing?
Record results and compare to a rating chart
What is the Hand grip Dynamometer test?
- Keep your arm beside you at a right angle to your body
- Grip as hard as you can for five seconds and record your reading
What is the One rep max test?
- Warm up
- Lift the maximum weight you can in one attempt
What is the Sit up Bleep test?
- Lie on a mat, knees bent, feet on the floor, your hands across your chest on shoulders
- Start the audio recording
- Sit up until you can no longer continue
What is the Wall Toss test?
- Stand 2m away from the wall
- Throw a tennis ball underarm against the wall
- Throw with right hand and catch with left hand; alternate hands
What is the Ruler drop test?
- Stand with your hand open around the ruler, with 0cm mark between thumb and forefinger
- The assistant holds and drops the ruler
- Catch the ruler as quick as possible
What is the Sit and Reach test?
- Sit with your legs straight and the soles of your feet flat against the box
- With palms face down one hand on top of the other, stretch and reach as far as possible
What is the Vertical Jump Test?
- Stand side onto the wall, feet flat on the floor
- Mark the highest point that the tips of your fingertips can reach
- Holding a piece of chalk jump as high as you can
- Mark on the wall the top of your jump
- Measure the distance between your first and second
What is the 30m Sprint test?
- Measure and mark out 30m in a straight line
- Place one cone at the start and one at the end
- On ‘go’ run as fast as you can
What is the Illinois Agility test?
- Set up the course
- Lie face down on the floor, by the first cone
- On ‘Go’ run around the course as fast as you can
What is the Stork Test?
- Place hands on your hips and foot on your knee
- Raise your heel from the ground so you are balancing on your toes
- Time starts when you lift your heel
What is the Multi-stage fitness test?
- Measure out 20 metres
- Place cones to mark the distance
- Start the audio recording the run from one cone to the other until you cannot continue
What are the reasons for Fitness testing?
To identify strengths and weaknesses
Monitor progress
To identify training requirements
Show Baseline fitness levels
To motivate and provide goals
Compare results to norms of group
Identify whether training is successful
What are the reasons for Fitness testing?
To identify strengths and weaknesses
Monitor progress
To identify training requirements
Show Baseline fitness levels
To motivate and provide goals
Compare results to norms of group
Identify whether training is successful
What are the limitations of fitness testing?
Not sport specific
Movement for test does not replicate sport scenario
Tests do not have competitive conditions
Some tests aren’t reliable
Tests must be carried out using correct procedures to increase validity
