Fitness Tests Flashcards
Name all of the fitness tests
Multistage fitness test, standing stork, press up, sit up, 30m sprint, standing broad jump, sit and reach, ruler drop, wall throw, verticals jump, Cooper 12, Illinois run, hand grip dynamometer, rep max
Multistage fitness test
Involves shuttle runs of a distance of 20m
Participant must try and keep up with a sound
Time between sounds gets shorter and shorter as the levels get higher
Once the participant can no longer keep up with the sound they must drop out
Standing stork
Stand with feet shoulder width apart hands on hips
Sole of the right foot should be placed onto the inside of the right knee
Timer shouts start and participant should stand on top toes of the left leg
If hands move away from the hips, the right foot moves away from the knee or heel touches the floor the timer stops the clock
Press up test
Lie on a mat arms fully extended shoulder width apart
Lower body until arms are at 90*/ elbows on the the floor
Return to start position
Complete as many press-ups as possible in one minute and write down your score
Females can use a modified position
Sit up test
Participant must perform as many sit ups as possible whilst keeping up with a sound
Once the participant can no longer keep to the sound their score should be written down
30m sprint
Subjects complete a 30m distance
Participant should have a flying start (they are already going at full speed when they start the sprint)
Time taken from beginning to end
Standing broad jump test
Stand behind the line with feet slightly apart
Two footed take off and two footed landing
Swing arms and bend knees before driving forwards
Measure from take off point to nearest contact point
Sit and reach test
Sit on the floor with legs outstretched straight
Reach forward as far as possible while keeping your legs straight knees on the ground
Ruler drop test
Done in pairs
Tester outs ruler against the wall and drops it from eye level
Subject ties to stop the ruler against the wall with their thumb
Wall throw test
Stand 2 m away from the wall
Throw ball at the wall underarm and catch with the opposite hand
You try and complete as many catches as possible in 39 seconds
Verticle jump test
While standing reach up and make a mark on the wall
The performer then jumps up and touches the wall making a mark at the highest point of the jump
The distance between the two jumps is measured
Cooper 12
The performer runs around the sports field as many times as possible in 12 minutes
Illinois run test
Start on your front with your head next to the start cone
When the timer says go stand up and run the the course of cones following the correct route
Should be timed using a stopwatch
Hand grip dynamometer
The handle is squeezed as hard as possible with one hand this gives a reading for strength of hand grip
