Fitness tests Flashcards
Reasons for carrying out fitness tests
Identify strengths and weaknesses in a performance
Inform your training requirements
Show a starting level of fitness
To monitor improvement
To see the success of a training program
Compare against norms of the group/national averages
To motivate and set goals
To provide a variety in the training program
Agility test
Illinois agility test
Describe the Illinois agility test
Equipment, eight cones, a measuring tape and a stopwatch
Cones to be arranged in a 10 m x 5 m, rectangle with four cones down the middle
Performance starts face down on the floor
Running around the current as fast as possible
Time in seconds
Balance
Stork stand test
Describe the stork stand test
Individual starts balance on to flat feet
Hands on hips
One leg is lifted so that the toes of the lifted like touch the inside of the name of the planted leg
Individual raised to heal the planted leg stopwatch start
Balances on this, like for as long as possible
Recorded in minutes and seconds
Cardiovascular endurance test
Multistage fitness test
Describe the multistage fitness test
Run over a distance of 20 m
It’s progressive gets harder
The individual runs 20 m in time with bleeps
The bleeps get shorter as a levels increase
The individual keeps running until they cannot keep up with the bleeps
The score is recorded as a level and bleep, for example, level eight, bleep, four
Coordination test
Wall toss test
Describe the wall toss test
Tennis ball starts on one hand
Both feet together, 2 m from the wall
Command of go time starts 30 seconds
The individual throws a ball against the wall and catches of all the opposite hand
Two attempts allowed
Count how many catches in 30 seconds
Flexibility test
Sit and reach test
Describe the sit and reach test
The individual sit down on the floor with leg straight
Choose removed feature be flat against a sit and reach board
The slider is set to 14 cm to be in line with toes
Individual reaches Ford and pushes a slider as far as possible
Score is recorded in centimetres
Muscular endurance test
Abdominal curl conditioning test
(sit-up bleep test)
Describe the abdominal curl conditioning test
The individual ally is on the mat in a set up position, while partner support ankles
The participants it up on the bleep and down on the bleep staying in time
How many sit ups can you do a time the bleeps?
Progressive bleeps get faster
Scores is how many situps you complete
Power and explosive strength
Vertical jump test
Describe the vertical jump test
Flat feet stand and push the wall ruler with the fingertips as high as possible
Provides individual zero point
Mark this
From a Sun, in musician, the individual jump as high as possible, marking the ruler with the chalk on the fingertips
The observer records, the height jumped in centimetres
