Fitness Tests - Procedures

procedure for multi-stage fitness test

1) measure out 20m distance

2) spread along cones at the start and finish line

3) the time between bleeps gets shorter as the level increases

4) the individual keeps running until they cannot keep up with the bleeps —> if you don’t get to the line within the next bleep you are out (you get a warning first)

5) the score is recorded as a level and bleep

procedure of hand grip dynanometer

1) the dynanometer should be held in the individuals dominant hand and set to zero

2) grip may need to be adjusted to size

3) the participant lifts their arm straight up against their ear then squeezes while rotating their hand down towards the ground

4) then repeat 3 times on both arms and record best score

procedure of one rep max

1) lift a weight once using the correct technique

2) if completed, attempt a heavier weight, 10% increase until the heaviest weight the individual can possibly lift once is discovered

3) achieve maximum weight in 5 attempts

4) 10 mins recovery between attempts

5) divide weight lifted by body weight and compare to normative data

procedure of press up test

1) lie on the mat, hands shoulder-width apart, and fully extend the arms

2) lower the body until elbows reach 90 degrees, keeping back flat

3) return to start position until arms are fully extended

4) make the action continuously without rest

5) complete as many as possible and record result

6) this can be completed as a modified press up for women —> bent knee position straight line from knees to top of the head

procedure of sit up test

1) individual lies on the mat in sit-up position

2) the participant sits up and down on the bleep (staying in time)

3) the participant does as many sit ups they can within the bleeps

4) record how many sit-ups you complete

procedure for 30m sprint

1) the sprint should take place on a flat non-slippery surface to prevent injury

2) using a flying start

3) the individual is timed running 30m as fast as they can

4) the score in seconds is compared to ratings

procedure for vertical jump test

1) participant starts with flat feet, standing position and pushes the chalk with their fingertips as high as possible to mark a line on the wall (with fully extended arm) —> this gives participants ‘zero point’

2) from a standing position, the individual jumps as high as possible marking the wall with chalk as they jump

3) the observer records the height jumper in cm, compared with the ‘zero point’

procedure for standing jump test

1) stand behind the chosen line with feet slightly apart

2) tab-footed take-off is used —> with a swinging arm motion and knees bent attempt to jump as far as possible —> landing on two feet

3) the jump is measured from take-off line, to the closest point of contact on the floor

4) repeat 3 times and record best result

procedure of sit and reach test

1) get a sit and reach box

2) take your shoes off

3) sit down and put your feet flat against the box —> making sure your legs are flat

4) get someone to stand behind the box so that it doesn’t move

5) stretch your arms and upper body over the measuring lines —> which are on top of the box —> holding the position for at least 3 secs —> then get your assessor to take the measurement

6) the measurement is the distance beyond your toes —> so when taking your measurement you subtract 15 as that is the measurement where your feet are placed

procedure for Illinois test

1) the cones should be arranged in a 10m x 5m rectangle with 4 cones down the middle

2) the participant starts face down on the floor

3) the test involves running around the cones as fast as possible (maximal test)

4) it is timed in secs, and compared with averages

procedure for stork stand

1) individual starts balanced on two flat feet

2) then individual places their hand on hips

3) one leg is lifted and placed with their foot on the inside of the knee of the planted leg

4) the assessor tells the individual to raise the heel of their planted leg and starts the stopwatch

5) the individual balances for as long as they can —> if the individual moves their leg which is placed on the balanced leg they are no longer balanced

6) repeat three times and record the best result

procedure for wall throw test

1) using a measuring tape —> measure 2m distance from the wall

2) lay out cones along the 2m distance —> so that the participant stays behind the line

3) the participant throws the tennis ball against the wall for 30 secs while alternating hands

4) if they drop the ball —> they continue and the time doesn’t stop

5) participant has 2 attempts and record best result

procedure for ruler drop test

1) one person holds the metre ruler at the zero point (vertically)

2) the individual being tested —> places their thumb and index finger of their dominant hand around the ruler (without touching it ) at 50cm

3) without warning the ruler is released

4) the individual being tested must react to the drop and catch the ruler as fast as they can —> with thumb and index finger

5) the score recorded is in cm —> how far from 50cm did the individual catch the ruler

6) the individual has 3 attempts