Fitness Tests

Question 1

One minute sit up test

Answer 1

This test focuses on muscular strength
The number achieved

Lie on a mat with your knees bent feet flat on the floor arms folded across your chest pr behind your head
Your partner can hold your feet to the ground
Start each sit up on the floor
Raise yourself to the 90-degrees position and then return to the floor
Your partner counts how many sit-ups you’ve done in 1 minute

Question 2

12-minute cooper run

Answer 2

This fitness test focuses on the component of cardiovascular fitness
As well as distance achieved

Use a 200 m area marked every 10 m
Run as far as possible in 12 minutes
Record the distance covered to the nearest 10 meters

Question 3

Harvard step test

Answer 3

This fitness test focuses on cardiovascular fitness
The number achieved

Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test , take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness.

Question 4

Sit and reach

Answer 4

This fitness test focuses on flexibility
And the distance achieved

Remove your shoes. 
Place feet flat against the bench or sit and reach box and straighten your legs fully . 
Keep legs straight throughout. 
Reach forward as far as possible. 
Hold for 3 seconds. 
Measure in cm how far you reached.

Question 5

Hand grip test

Answer 5

The component of fitness this test focuses on is strength

With your strongest hand, squeeze the grips together to measure your strength.
Hold the grip for 3 seconds.
Get your partner to read the score off the dynamometer.

Question 6

One minute press up test

Answer 6

This test focuses on the muscular endurance component of fitness

Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
Straighten your arms again to the start position.
Complete as many press-ups as you can in 1 minute, with your partner counting.

Question 7

30 metre sprint test

Answer 7

This fitness test focuses in speed
And the time achieved

Mark out 30 m.
From a standing start, sprint from the start line to the finish line.
Your partner should record the time in seconds.

Question 8

Vertical jump/sergeant jump test

Answer 8

This fitness test focuses on the power component of fitness
And the height achieved

Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
Now bend your knees and jump as high as possible – touching the wall again at the highest point .
Measure the distance between the marks on the wall – this is your score.

Question 9

Illinois agility test

Answer 9

This fitness test focuses on the agility component of fitness
And time achieved

This test is 10 metres long and in total you will run 60 metres.
You start lying down on your front. You then sprint and weave in and out of the cones.
Use the diagram below to make sure you are following the correct route.
The time taken, measured in seconds, is your agility rating.