Fitness Testing

Question 1

Describe the Illinois agility test

Answer 1

• Cones arranged in a 10mx5m rectangle with 4 down the middle.
• Start lying down and run through the course around the cones as fast as possible.

Question 2

What are the advantages and disadvantages of fitness tests?

Answer 2

Advantages:
- Can be easy to set up.
- Can be easy to do.
- Can be done almost anywhere.
- Can be done inside or outside.
- Little equipment.

Disadvantages:
- Need an assistant.
- Maybe a lack of motivation.
- The test may not be done strictly and some wrong measurements.
- Specialist equipment.

Question 3

Describe the vertical jump test

Answer 3

• Push the wall ruler up as far as possible with finger tips with straight arms and flat feet.
• Apply chalk to your fingertips.
• Jump as high as possible.

Question 4

Describe the 30m sprint test

Answer 4

• One cone at the start line and another 30m away which is the finish.
• 3 point start.
• Time is running from start to finish as fast as possible.
• Start when the timer says go and stop when they pass the finish line.

Question 5

Describe the Stork balance test

Answer 5

• Foot on the side of the planted leg.
• Hands on the hip.
• When the criteria is met the timer starts and stops when the criteria isn’t met.

Question 6

Describe the wall toss/ Anderson ball catch test.

Answer 6

• Stand 2m away from a wall.
• Throw the ball off the wall and catch it on the other hand.
• 30s and 2 attempts.

Question 7

Describe the sit and reach test

Answer 7

• Sit on the floor with legs straight.
• No shoes and feet flat against the box.
• Put the slider at 14cm and then reach as far as possible.

Question 8

Describe the hand grip dynamo meter test

Answer 8

• Turn it on and set it to 0.
• Put it in your dominant hand and squeeze with maximum effort.
• 3 attempts.

Question 9

Describe the sit-up bleep test

Answer 9

• Start lying down on your back.
• Go up on bleep and down on bleep.
• Progressively gets harder.

Question 10

Describe the multi stage fitness test

Answer 10

• Cones 20m apart.
• Run to cone within the bleep and to the other within the next bleep.

Question 11

Describe the ruler drop test

Answer 11

• Someone holds the ruler at 0 point.
• The participant places the thumb and index finger at 50cm.
• It is dropped without warning.
• 3 attempts.