Fitness Testing Flashcards
(10 cards)
12 minute cooper run/swim test
Running continuously for 12 minutes using a 200m area and getting marked every 10m. This tests your cardiovascular fitness
One-minute press up test
Complete as many press ups as you can in 1 minute with the correct technique. This tests your muscular endurance
Sargent jump test
Reach as high as you can up the wall then bend you knees and jump as high as possible. Then measure the distance between the 2 measurements and this is your score. This tests your power
Illinois agility test
The test is 10m long and in total you run 60m. You start lying down on your front. You then sprint and go in and out of the cones. Make sure your running the correct route.
The time taken in seconds is your score. This tests your agility
30m sprint test
From a standing start, sprint 30m and record this time in seconds. This tests your speed
Hand-grip test
With your strongest hand squeeze the grips for 3 seconds. This measures your strength
Sit and reach test
Take your shoes off and place your feet flat against the bench. Reach forward as far as possible. Hold for 3 seconds and measure your cm in how far you reach. This tests your flexibility
1 minute sit up test
Do sit ups with the correct technique for 1 minute. Back on the floor and raise yourself to 90 degree position the return to the floor This tests your muscular endurance
Harvard step test
Step up onto a gym bench every 2 seconds for 5 minutes using a metronome. Test your pulse after 1, 2 and 3 minutes and use a calculator. Time of testing in seconds x 100 / total pulse counts x 2
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