Fitness Tests

Question 1

12 min cooper run

Answer 1

1 Use a 200 m area, marked every 10 m.*
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres.
Rate your score using the normative data below.
*Count lengths for swim test and check normative data elsewhere. Uses cardio vascular fitness

Question 2

Harvard step test

Answer 2

The test protocol (how to conduct the test)
1 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 3

One min sit up test

Answer 3

Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head.
2 Your partner can hold your feet to the ground.
3 Start each sit-up with your back on the floor.
4 Raise yourself to the 90-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute.

Question 4

Sit and reach test

Answer 4

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

Question 5

Grip test

Answer 5

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

Question 6

One min press up test

Answer 6

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

Question 7

30 m sprint test

Answer 7

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

Question 8

Vertical jump

Answer 8

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

Question 9

lllinos agility test

Answer 9

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