1. Name of Test: Sit and Reach
Flexibility
Name of Test: Sit and Reach
Instructions
Sit with your heels placed against the edge, keep your legs flat on the floor.
Place one hand on top of the other and reach slowly forward.
Your fingertips should be in contact with the box at all times.
Reach forward as far as you can with both hands.
Hold for 3 seconds.
Get you partner to record your measurements.
Perform the test 3 tests to ensure reliability.

2. Name of Test: Multi Stage Fitness Test
Aerobic Endurance
Name of Test: Multi Stage Fitness Test
Instructions
Mark out a distance of 20 m with some cones.
Line up on the start line and on the start beep’s run to the other line 20m away.
You must reach the line on or before the next beep.
Do no get ahead of the beep.
Continue to run to each line until you can no longer keep up with the beeps.
Have a partner make sure you reach the line at each end to ensure you don’t stop short.

3. Name of Test: Press Up Tests
Muscular Endurance
Name of Test: Press Up Tests
Instructions
Position yourself on a mat, with your hands shoulder width apart and arms fully extended.
Lower your body until your elbows are bent at 90 degrees.
Return to the starting position with your arms fully extended.
Record the total number of complete press up’s done in 1 minute.
Females may perform a modified press up with their knees on the floor.

4. Name of Test: Vertical Jump Test
Power
Name of Test: Vertical Jump Test
Instructions
Stand with your dominant side against the wall, with your feet together and reach up as high as you can to record your standing reach height.
Only one dip of the legs is allowed.
Jump as high as you can and touch the board at your highest spot. Your partner will watch and mark.
Perform 3 tests and take the average.
There is no need to rest between jumps.