Fitness Tests

Question 1

12 minute cooper run - cardiovascular fitness

Answer 1

Run constantly for 12mins round a 200m area every 10m and record your distance covered over those 12mins

Question 2

Harvard step test - cardiovascular fitness

Answer 2

Step onto a gym bench once every 2 seconds for 5 minutes uaing a metranome then take your pulse 3 times for 60 seconds and record the difference in each

Question 3

One minute sit-up test - muscular endurance

Answer 3

Lay on a mat with knees bent and arms folded and raise yourself to 90° constantly and record how many sit ups you can do in 1min

Question 4

Sit and reach test - flexibility

Answer 4

Sit down and stretch out your legs before placing your feet flat on the box, then reach without bending your legs and hold for 3 seconds

Question 5

Hand grip test - strength

Answer 5

With your strongest hand squeeze the measurer for 3 seconds then get a friend to record the dynamometer

Question 6

One minute press up test - muscular endurance

Answer 6

Lie on the ground with your hands by your shoulders then straighten your arms, bend your elbows so they are at a 90° angle then lower your body and press back up then count how many you can do in 1min

Question 7

30m sprint test - speed

Answer 7

Mark out 30m then run from the start to finish and time how fast you can do it

Question 8

Vertical jump test - power

Answer 8

Reach up as far as you can and measure - then bend your knees and jump, touching at the highest point possible then measure. Measure the distance between the two measurments and record your final score

Question 9

Illinois agility test - agility

Answer 9

Start laying down on your front then run and weave in and out of the cones then ince you have completed running through the course record how long it took