Fitness Testing Protocols Flashcards
Equipment for multi-stage fitness test (Beep Test)
Indoor area at least 22 metres in length.
Beep test cd or cd player or app.
One administrator.
Recording sheets.
Test information on beep test
Test assesses aerobic fitness and may be used to obtain an estimate of a performer’s VO2 max. It’s a maximal test and performers cannot dictate the pace and must drop out when they cannot keep up.
Test protocol for beep test
Administrators must explain the test procedure and demonstrate the correct technique for two laps using the test audio. Performers should complete warm up.
Performers must stand behind start line and must run between two 20m lines (1 length = 1 lap).
Beeps will increase every minute.
If line is not reached before beep performer must return to the required pace within two laps.
Test information for sit-up test
Assesses local muscular strength and endurance in the abdominal muscles.
Test protocol for sit-up test
Administrators must explain procedure, demonstrate and show correct technique. Performers should complete a warm-up.
Start position: lying face up with knees at 90 degrees. Feet touching the ground not being held, arms, palms and fingers fully extended on thighs.
Raise back off mat, keep chin off chest, keep hips and shoulders aligned and palms forward as to cover kneecaps.
Incorrect ones are not counted and test ends when performer is unable to continue.
Test information for press-up test
Assesses local muscular strength and endurance in the upper body
Test protocol for press-up test
Performers should complete warm up as administrator demonstrates the test.
Starting position: face downwards with hands positioned at or just outside shoulder width, arms extended, ankles, hips and shoulders aligned.
With rigid body and legs, flex elbows to 90 degrees. Extend arms to complete one press-up.
Incorrect ones do not count and test ends when performer is unable to continue.
Test information for sit and reach test
Assesses flexibility of the legs and lower back
Test protocol for sit and reach test
Performers should complete warm up while administrators demonstrate test.
Ensure box is placed against a wall.
Performer must removed shoes, sit down and fully extend their legs and place feet flat against the box.
Helper must hold the performer’s knees to stop them bending during test.
Performer bends waist and reaches as far forward as possible sliding hands to push ruler forward.
Hold for two seconds and test should be completed twice.
Test information for grip strength test
Assesses the maximum isometric strength of the hand and forearm.
Test protocol for grip strength test
Performers should complete warm up as administrators demonstrate test.
Ensure the dynamometer is functioning correctly and is set to zero and that performer’s hand is not damp or sweaty.
Performer must align the dynamometer their forearm, hanging at their side, facing away from their leg, with no wrist bend.
Performer must squeeze dynamometer as hard as possible without touching any part of body.
Two attempts are allowed for each hand.
Test information for standing broad jump
Assesses the explosive strength of the legs
Test protocol for standing broad jump
Performers should complete warm-up as administrators demonstrate the test.
Ensure mat is securely positioned on non-slippery surface.
Allow adequate space for falling forward after jumping.
Stand at the 1m or 2m take-off line with toes just behind line.
Bend both knees, swing both arms backwards and then forward to take off.
Land with feet together and then fall forwards.
Score is measured from the take-off line to the back of the heel landing nearest to line.
Second attempt is taken.
Test information for agility test
Assesses speed and agility i.e. ability to turn in different directions at speed.
Test protocol for agility test
Performers should complete warm up as administrator demonstrates the test.
Course length is 10m and the width is 5m.
Eight 50cm high cones must mark start, finish, two turning points and th centre line route.
Centre line cones should be 3.3m apart.
Start position is face down with head on start line and hands beside shoulders. Test is done when one foot is grounded over finish line.
