Fitness Tests TASK: Make notes on this PowerPoint in your book. Write Homework (Preparation) in the top left hand corner. You will need to find definitions for any key terms used and write these in the back of your book.

Fitness Tests Fitness tests are used to measure someone’s levels of fitness. There are different tests to measure the different components of fitness. Usually, you perform fitness tests at the start of a training programme (to measure starting levels of fitness) and then at the end of the training programme (to see if there have been any improvements) You need to know the names of the different tests and the component they are used to measure. You also need to also have a basic understanding of how they work.

1. 2. 12min Cooper Run Multistage Fitness Test What does it measure: Cardiovascular Fitness How does it work: Run continuously for 12 minutes, usually around a circular area/track, trying to cover as much distance as possible. Why is it used: The further the distance covered the higher the athletes levels of cardiovascular fitness. 2. Multistage Fitness Test What does it measure: Cardiovascular Fitness How does it work: Sometimes known as the bleep test. It involves shuttle runs (20m in distance) that get progressively more difficult (the time between beeps gets shorter). Why is it used: Once a person cannot keep up with the bleeps, they are said to have reached their optimum level (their level of cardiovascular fitness)

3. 4. The Press-up Test Grip Strength Dynamometer Test What does it measure: Muscular Endurance How does it work: Athletes complete as many full press-ups as possible. There is no time limit but athletes must maintain correct technique. Why is it used: The more press-up completed, the greater the level of muscular endurance in the athletes’ arm and chest muscles. 4. Grip Strength Dynamometer Test What does it measure: Muscular Strength How does it work: The athlete grips a hand dynamometer and this measures the force generated by the performers hand. Why is it used: The more force generated, the higher the athletes levels of muscular strength.

One Repetition Maximum Test (1RM) 5. One Repetition Maximum Test (1RM) What does it measure: Muscular Strength How does it work: The athlete performs one repetition of a weight exercise. The most commonly used exercise is the bench press. Why is it used: The heavier the weight lifted for one repetition, the greater the muscular strength of that athlete is. 6. Sit & Reach Test What does it measure: Flexibility How does it work: The athlete sits on the floor with legs outstretched and straight. They reach as far forward onto the box and measure their score. Why is it used: The test measures the flexibility of the lower back muscles and hamstrings.

7. 8. Illinois Agility Test Stork Stand Test What does it measure: Agility How does it work: Athlete has to run round a course in the fastest time possible. The course involves lots of twists and turns. Why is it used: The course is always the same – with cones at the same distances. The time taken to get round is measured and the fastest the athlete is the higher their agility levels. 8. Stork Stand Test What does it measure: Balance How does it work: Athlete has to stand on tip-toes (on one leg) with the other foot placed on the knee of the standing leg. Hands are placed on hips. Why is it used: The longer the athlete remains still, the higher their levels of static balance.

9. 10. Wall Throw Test Vertical Jump Test What does it measure: Co-ordination How does it work: The athlete has to stand 2 metres away from a wall. They have to then throw, underarm, a tennis ball against the wall with one hand and then catch it with the other hand. This counts as one repetition. Why is it used: The test lasts for 30 seconds and the more catches recorded, the higher the levels of hand-eye co-ordination. 10. Vertical Jump Test What does it measure: Power How does it work: The athletes stands next to a wall and places their nearest hand as high as possible (mark this point with chalk). They then jump and touch the wall at the highest point possible (mark this point with chalk) Why is it used: The difference between the two marks in centimetres will give a vertical jump rating. The higher the amount of centimetres, the more power the athlete has in their legs.

11. 12. Standing Jump Test Ruler Drop Test What does it measure: Power How does it work: The athlete stands at a line. They then perform one jump, taking-off and landing on two feet Why is it used: The distance from the line to the back of the athletes heel is measured. The further the distance, the more power they have in their legs. 12. Ruler Drop Test What does it measure: Reaction Time How does it work: A helper holds a 1m long ruler above the athletes hand (with the 0cm mark in line with the athletes fingers). The helper drops the ruler and the performer has to catch it. Why is it used: The quicker the athlete catches the ruler the better the reaction time.

13. 30-metre Sprint Test What does it measure: Speed How does it work: From a standing start, the athlete runs a 30m sprint. Why is it used: The faster the athlete completes the test, the better their speed.