Fitness tests

Question 1

What is the fitness test for measuring Agility

Answer 1

The illinois agility test

Question 2

Explain the protocol (how test is organised and carried out) for the illinois agility test

Answer 2

1. Equipment: 8 cones, measuring tape, stop watch
2. Cones arranged in a 10m x 5m rectangle with 4 cones down the middle
3. Performer starts face-down on floor
4. Test involves running round the cones as fast as possible (it is a maximal test)
5. Timed in seconds
6. Can be compared to national averages

Question 3

What component of fitness is the ‘stork stand’ test testing

Answer 3

Balance

Question 4

Explain the protocol for the ‘stork stand’ test

Answer 4

1. Equipment: stop-watch
2. Individual starts balanced on two flat feet
3. Hands are placed at the hips
4. One leg is lifted so that the toes of the lifted leg touch the insie of the knee of the planted leg
5. The timekeeper tells the individual to raise the heel on the planted leg (and the stop-watch should start)
6. The individual balances on one leg for as long as possible until they lose balance
7. Time is recorded in minutes/seconds
8. Test can be repeated and scores are compared to ratings

Question 5

What is the fitness test for co-ordination?

Answer 5

Wall toss test (Anderson ball catch test)

Question 6

Describe the protocol for the wall toss test

Answer 6

1. Equipment: a tennis ball, a flat wall, a stp-watch, an observer (timekeeper and scorer)
2. Tennis ball starts in one hand
3. Both feet together, 2m from wall
4. Upon command of ‘go’ the time starts - 30 seconds
5. Individual throws the ball against the wall and catches the ball with the opposite hand
6. This is repeated as many times as possible - counting 1,2,3, etc
7. Two attempts are allowed. If the ball is dropped, the time continues.
8. Compare score to ratings

Question 7

What component of fitness is the vertical jump test testing?

Answer 7

Power/explosive strength (anaerobic power)

Question 8

Describe the protocol for the vertical jump test

Answer 8

1. Equipment: wall ruler (2m long)
2. With flat feet, stand and push the wall ruler with fingertips as high as possible. This provides the individual’s ‘zero point’
3. Apply chalk to the fingertips
4. From a standing position, individual jumps as high as possible, marking the ruler with chalk
5. Observer records height of jump in cm
6. Score compared to ratings

Question 9

What test is used to measure reaction time?

Answer 9

Ruler drop test

Question 10

Explain the protocol for the ruler drop test

Answer 10

1. Equipment: a metre rule
2. One person holds the metre ruler at the zero point (vertically)
3. The individual being tested places their thumb and index finger of their dominant hand around the ruler (not touching it) at thw 50cm mark
4. Without warning, the ruler is released
5. The individual being tested must react to the drop and catch the ruler as fast as they can (with the thumb and index finger)
6. Score is recorded in cm - how far from 50cm the individual caught the ruler. Individual may have three attempts

Question 11

What is the fitness test for speed?

Answer 11

30m speed test

Question 12

Describe the protocol for the 30m speed test

Answer 12

1. Equipment: 2 cones 30m apart, tape measure, stop-watch
2. Use a flying start
3. Individual is timed running 30m as fast as they can
4. Score compared to ratings

Question 13

What component of fitness is the multi-stage fitness test testing?

Answer 13

Cardio-vascular endurance (aerobic power)

Question 14

Explain the protocol for the multi-stage fitness test

Answer 14

1. Equipment: cones, tape measure (20m or more), tape/CD with test, sheet to record score
2. It is run over a distance of 20m - cones/lines 20m apart
3. It is progressive - progressively gets harder
4. Individual runs 20m in time with ‘bleeps’
5. Time between bleeps gets shorter as the level progresses
6. Individual keeps running until they can’t keep up with the bleeps (maximal test). If they don’t get to the line in time, the individual is usually given one or two more attempts to ‘catch up’ with the timing of the bleeps
7. Score is recorded as a level and bleep and compared to ratings.

Question 15

What is the fitness test for measuring muscular endurance?

Answer 15

Sit-up bleep test - abdominal curl conditioning test

Question 16

Describe the protocol for the sit-up bleep test

Answer 16

1. Equipment: partners for each participant, CD of test, gym mat
2. Individual lies on the mat in a sit-up position, while partner supports ankles
3. Participant sits up on the bleep and down on the bleep (staying in time)
4. The test is maximal - how many sit-ups you can do in time with the bleeps
5. It is also progressive - bleeps get faster
6. Score is how many sit-ups you complete. Scores compared to national averages

Question 17

What component of fitness is the sit and reach test testing?

Answer 17

Flexibility

Question 18

Describe the protocol for the sit and reach test

Answer 18

1. Equipment: sit and reach box, slider
2. Individual adopts sitting position on the floor with straight legs
3. Shoes should be removed and feet flat against the sit and reach board
4. The slider should be set to 14cm to be in line with the toes
5. Individual reaches forward and pushes slider as far as possible
6. Score is recorded in cm and compared to ratings

Question 19

What is the fitness test for Maximal strength?

Answer 19

One rep max test

Question 20

Describe the protocol for the one rep max test

Answer 20

1. Equipment: appropriate weights/resistance machine - usually a bar-bell or bench press machine
2. Lift a weight once, using correct technique
3. If completed, attempt a heavier weight until the heaviest weight individual can lift is discovered (one correctly completed repetition)
4. If a weight cannot be lifted, a lighter weight should be used to calculate the maximum weight that can be lifted
5. Take your one rep max weight and divide it by your body weight to give your score
6. Compare score to ratings

Question 21

What component of fitness is the handgrip dynamometer test testing?

Answer 21

Strength

Question 22

What is the protocol for the handgrip dynamometer test?

Answer 22

1. Equipment: handgrip dynamometer
2. The dynamometer should be held in individual’s dominant hand
3. Arm should be held at 90 degrees with the elbow against the body. Grip may need to be adjusted to size
4. Squeeze with maximum effort and record score
5. Repeat three times and record best score
6. Compare score to ratings

Question 23

Why would the illinois agility test be appropriate for a tennis player?

Answer 23

Tennis playesr need good agility to change direction at speed and follow the ball after their opponent has hit it. It is therefore worth testing to gauge how developed their agility is.

Question 24

How appropriate is the illinois agility test for a 100m sprinter?

Answer 24

It is not appropriate as 100m runners will not need to change direction as they complete their race in a straight lane. This test would not help them improve any part of their 100m sprint.

Question 25

What sportsperson would the ‘stork stand’ test be appropriate for and why?

Answer 25

A gymnast as they need to hold static balances throughout routines on floor and beam. The test would help them evaluate how good their static balance is and what needs imrpoving.