Fitness Testing Flashcards
12 minute cooper run/swim
This test focuses on cardiovascular fitness. How to do the test: use a 200m area, marked every 10m. 2. Run as far as possible in 12 minutes. 3. Record the distance covered to the nearest 10 metres.
One minute press up test
This test focuses on muscular endurance. 1. Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position. 2. Bend your elbows at 90 degrees but don’t touch the ground. 3. Repeat these as many times as you can in 1 minute.
Sargent jump
This test focuses on power. 1. Make sure you have chalk or a partner to be able to measure how high you can jump. 2. Bend your knees and jump as high as possible. 3. Measure how high you jumped and this is your score.
Illinois agility test
This test focuses on agility. 1. This test is 10 metres long and in total is 60 metres. 2. You start lying down on your front. You then sprint and weave in and out of the cones. 3. Make sure it is the correct route. 4. Measure your time taken in seconds this is your agility rating.
Harvard step test
This test focuses on cardiovascular fitness. 1. Step up on to a standard gym bench once very 2 seconds for 5 minutes. 2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test , take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.
One minute sit up test
This test focuses on muscular endurance. 1 Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head. 2 Your partner can hold your feet to the ground. 3 Start each sit-up with your back on the floor. 4 Raise yourself to the 90-degree position and then return to the floor. 5 Your partner counts how many sit-ups have been completed in 1 minute.
Sit and reach test
This test focuses on flexibility. 1 Remove your shoes.
2 Place feet flat against the bench or sit and reach box and straighten your legs fully .
3 Keep legs straight throughout.
4 Reach forward as far as possible.
5 Hold for 3 seconds.
6 Measure in cm how far you reached.
Hand grip test
This focuses on strength. 1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer.
30 metre sprint test
This test focuses on speed. 1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds.
