Fitness Testing

Question 1

Strength - hand grip dynamoter

Answer 1

. Grip with dominant hand
. Apply maximum while arm is straight in front of the body
. Repeat 3 times

Question 2

Strength - one rep max

Answer 2

. Select the body part which u want to be tested
. Lift a weight that is more than training weights
. Have adequate rest in between sets
. Rest for 5 - 10 minutes

Question 3

Cardiovascular endurance -multi stage fitness test

Answer 3

. Mark out 20 m course
. Participants must arrive at end line on the beep or wait for the beep before running back
. Participants must run until total exhaustion prevents completion of two to three shuttles

Question 4

Flexibility - sit and reach

Answer 4

. Put the legs stretched fully out in front of you
. Keep knees locked and reach forward ( without lunging )
. Stretch and hold position for 2 seconds while Some one else measures

Question 5

Speed - 30 metre sprint test

Answer 5

. Mark out 30 m distance on an Evan , firm surface
. Participants can take a flying start
. Ensure accurate timing bye using 2 timers

Question 6

Reaction time - ruler drop test

Answer 6

1. Hold a 30 cm ruler
2. Non participant drop the ruler with no warning to the other

Question 7

Balance - standing stork test

Answer 7

Participant places their hand on hips and one foot on inside knee of the opposite leg
Participant raises their heel and holds the balance for as long as possible
The score is taken as the total time the participant held the balance successfully

Question 8

Power - vertical jump test

Answer 8

Participant stands sideways onto wall and measures height with an up-stretched arm
Participant jumps as high as possible and marks wall at peak of the jump on three occasions
The average distance between the standing and jumping height is taken as the score