Recognised Fitness Tests (copy)

Rockport 1.6km (1 mile) Walking Test (Aerobic Power)

Start your stopwatch and immediately start walking as fast as you can. Make every effort to push yourself, but avoid jogging. At the end of the 1.6lm (1 mile), stop your stopwatch and record your time. Take and record your heart rate immediately.

5-0-5 Agility Test (agility)

The 505 agility test is a test that involves an athlete sprinting forwards to a line 15m ahead, turning 180 degrees and sprinting back 5m. Record how long it takes the participant to complete the course.

30 Second Wingate Test (anaerobic power)

The Wingate typically involves 30 seconds of maximal exercise on either an arm-crank or leg- cycle (bike) ergometer. The original test weight used for the Wingate test is 7.5% of the participant’s body mass, or 0.075 kg per kg of body weight

60-Second Push-Up Test (muscular endurance)

Whilst maintain proper push up form do as many push up in 60 seconds

30-Second Sit-Up Test (muscular endurance)

Lie on the mat with the knees bent at right angles, with the feet flat on the. The fingers are to be interlocked behind the head. On the command 'Go', raise the chest so that the upper body is vertical, then return to the floor. Continue for 30 seconds and count the total number of sit-ups performed.

Standing Long Jump (muscular power)

The participant stands behind a line with their feet shoulder width apart. The participant bends their knees and swings their arms back and forth jumping as far forward as possible and landing on both feet. The score is the distance from the starting line to the point where the participant’s heel lands closest to the line.

Basketball Throw (muscular power)

With back flush against the wall and legs fully extended, hold ball at chest height. With arms only (back should stay against wall) push the ball out in front as far as you can. Repeat three times with sufficient recovery (at least l minute) and record best score (distance).

1-RM (Rep Max) (muscular strength)

To lift as much as you can for one repetition only. This can be as a bench press, back squat or leg press)

Grip Strength Dynamometer (muscular strength)

The participant (in a standing position) holds the dynamometer above their body and lowers it to their side while squeezing vigorously (for approximately 5–10 seconds), exerting their maximum force. Ensure the dial of the dynamometer faces away from the participant’s body.