Fitness testing

Question 1

One min sit up test

Answer 1

Focuses on muscular strength
Number achieved
Rating achieved

How to conduct the test
Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head- your partner can hold your feet to the ground- start each sit up with your back on the floor.- raise yourself to the 90 degree position and then return to the floor- your partner counts how many sit ups you have completed in 1 minute.

Question 2

Sit and reach test

Answer 2

Flexibility
The distance achieved
The rating achieved

Protocol
Remove your shoes-place feet flat against the bench or sit and reach box and straighten your legs fully- keep legs throughout- reach forward as far as possible- hold for 3 seconds- measure in cm how far you reached

Question 3

Hand grip test

Answer 3

Strength
The number achieved
the rating achieved

Protocol
With your hand squeeze the grips together to measure your strength- hold grip for 3 seconds-get your partner to read the score off the dynamometer.

Question 4

One minute press up test

Answer 4

Endurance
The number achieved.
The rating achieved

Protocol

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 5

30 metre sprint test.

Answer 5

Speed
time achieved.
The rating achieved.
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 6

Vertical jump/Sargent jump

Answer 6

Power
The height achieved.
The rating achieved

Protocol
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 7

Illinois agility test

Answer 7

Agility
The time achieved.
The rating achieved.

Protocol
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.