fitness tests

Question 1

outline the protocol for Illinois agility run

Answer 1

• athlete warms up for 10 minutes
• course set out in a 10m x 5m rectangle with cones split down the middle of the 5m line 3.3m apart
• run the set course as fast as possible
• athlete lies face down on the floor at the “start” cone
• timer gives the “GO” command and starts the stop watch
• timer stops the stopwatch and records the time when athlete passes the “Finish” cone

Question 2

outline the protocol for the RAST test (2018)

Answer 2

• weight the participant prior to the test
• set up cones 35m apart
• participant begins a maximal sprint on the “Go” command
• has a 10 second rest period between each sprint
• 6 sprints completed in total
• time for each sprint is recorded

Question 3

outline the protocol for the wingate test (2019)

Answer 3

• weigh the athlete
• assistant calculates and records the flywheel resistance required (75g/kg)
• athlete starts on the “Go” command and the timer starts the stopwatch
• after 3 seconds the resistance is added and athlete continues to medal as fast as possible for 30 seconds
• after 30 seconds assistant records the flywheel revolutions for each 5 second interval

Question 4

outline the protocol for Cunningham and Faulkner (2023)

Answer 4

• the test is completed on a treadmill
• treadmill is set to 20% incline and at 12.9km/h
• the time in seconds is the score
• timer starts when athlete is running unsupported
• timer stopped when they grab the hand rails (complete till exhaustion)

Question 5

outline the protocol for the Multistage fitness test (Bleep test) (2022)

Answer 5

• run in time to the recorded beeps
• lines are set 20m apart
• there are 23 levels to the test
• if you arrive before the beep you wait at the line for it
• failure to reach the end on 2/3 intervals you are withdrawn from the test
• progressively increase in speed
• continuous running (no recovery time)

Question 6

outline the protocol for the Yo-Yo test (2021)

Answer 6

• led by an audio player
• run to the other end before the beep
• 5/10 second recovery period
• during recovery jog around cone and back to the start line
• cones set 20m apart with additional 2.5/5m for recovery zone
• score is total distance covered

Question 7

outline the protocol for the Margaria Kalaman

Answer 7

• weight the athlete
• 12 steps each 17.5cm high
• 6m run up to the first step
• markers set on steps 3, 6 and 9
• sprints up the steps 3 at a time - contacting steps 3, 6 and 9
• timer starts when athlete contacts step 3 and ends when contacts step 9

Question 8

outline the protocol for 1RM (bench press)

Answer 8

• perform 1RM with proper technique
• if successful rest for 2-4 minutes then add 5-10% weight and attempt another
• if failure reduce weight by 2.5% and reattempt
• keep increasing or decreasing weight until a maximal lift is performed
  *starting weight should be selected so maximal can be done within 5 attempts

Question 9

outline the protocol for the Harvard step test

Answer 9

• step 50.8cm high
• athlete steps up and down at a rate of 30 steps per minute
• continue for 5 minutes or until rate cant be maintained for 15 seconds
• sit down on test completion
• take HR for 30 seconds in recovery at 1 min, 2 min, 3 min

Question 10

outline the protocol for th