PE - Components of fitness tests - Unit 2 health, fitness and training

The test and the test protocols for the components of fitness

What is the test for flexibility?

Sit and reach test

What is the test for balance?

Standing stork test

What is the test for power?

Standing broad jump/ vertical jump

What is the test for speed?

30 meter sprint

What is the test for co-ordination?

Anderson wall toss test

What is the test for reaction time?

Ruler drop test

What is the test for agility?

Illinois agility test

What is the test for muscular endurance

Abdominal curls conditioning

What is the test for cardiovascular endurance?

Beep test/12-minute cooper run

What is the test for strength?

Hand grip dynamiter test

What is the protocol for the standing stork test?

• Removes your shoes and get a stopwatch

• Place one foot above or on your knee

• The other foot and is on the ground must be on your toes

• place your hands on your hips

• time yourself for as long as your can

• stop the time when your heal touches the ground or when your hop or when you fall over

• you can repeat 3 times and take your best result

What is the protocol for the Anderson wall toss test?

• You will need a stop watch, a flat wall and a tennis ball.

• Stand 2 meters from the wall

• Catches must alternate and one hand only

• You have 30s to make as many catches as you can

• measure by the number of catches

• Repeat 3 times and take best result

What is the protocol for the Reaction time?

• You will need a ruler and a partner

• One person will hold the ruler up by the highest end

• You place your hander just under the ruler

• Without warning the person will drop the ruler and you will catch the ruler

• Where ever your fingers land thats your measurement

• Repeat 3 times and take the best result

What is the protocol for the illinois agility test?

• Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart.

• Participants should lie on their front (head to the start line) and hands by their shoulders

• on the whistel/beep, the stopwatch is started, and the athlete gets up as quickly as possible and runs forwards 10 meters to run around a cone, then back 10 meters, then runs up and back through a slalom course of four cones.

• Finally, the athlete runs another 10 meters up and back past the finishing cone. stop the stopwatch when you have finished

• repeat 3 times and take your best score

What is the protocol for the hand grip dynamiter test?

• you will need a hand-held dynamometer

• Hold your arm with your elbow bent at a 90-degree angle.

• Squeeze the dynamometer as hard as possible.

• Repeat 3 times and take best result

What is the protocol for the sit and reach test?

• sit down and place your feet flat against the measuring box

• place a ruler at the end of the box closest to you

• slide ruler over as your stretch

• repeat 3 times and take average measurement

What is the protocol for the 30m sprint

• mark the 30 meter distance

• participants takes a rolling start so that they are running at full speed as they hit the start line

• ensure accurate timing by using two timers

• Repeat 3 times and take best result

What is the protocol for the standing broad jump?

• lay out a tape measure

• start at 0cm

• jump with your two feet and land with both of your feet without falling backwards (if you place your hand behind you when you fall, take measurement from your hands)

• measure form the back of the heal

• jump 3 times and take your best result

What is the protocol for the Abdominal curl conditioning

• measured in number of sit ups completed

• must stay in time with the beeps on the tape, partner counts

• like the beep test

What is the protocol for the beep test?

• Set one cone at the start and another 20 meters in front of that cone.

• on the beep start running

• you have to reach the line before the beep

• Miss the line 3 times and your out

What is the protocol for the 12-minute cooper run

• Run for 12 minutes and see how far you can run

What is the protocol for the vertical jump?

• Chalk hand and reach to make a move a mark at highest strech

• jump as high as you can and make chalk mark on the wall (no run up)

• measure distance difference between marks

• repeat 3 times take best score