Yr 10 - Fitness Tests

What is the procedure, equipment, unit and component needed in the sit and reach test?

Measure: flexibility

Equipment:

• sit and reach box

Unit: cm

Procedure:

1. Remove shoes

2. sit on the floor with leg stretched out ahead

3. place soles of feet against the box

4. both knees should be locked and pressed flat on the ground

5. with palms facing downwards, and hands on top of each other the subject reaches forward along the measuring line as far as possible

6. the hands must stay at the same level and no jerky movements

7. complete some practice reaches

8. subject reaches out and holds position for at least 1-2 seconds while distance is recorded

What is the procedure, equipment, unit and component needed in the sit up bleep test?

Measure: muscular endurance

Unit: reps

Equipment:

• audio & cd player

• gym mat

Procedure:

1. follow the detailed instruction on how to perform the test which is in the booklet and recording

2. participants are required to perform as many sit ups as possible, keeping in time with the audio recording

3. the test is over when the subject is ot able to perform the sit up in time with the correct technique

What is the procedure, equipment and component needed in the handgrip dynamometer test?

Measure: muscular strength

Equipment:

• handgrip dynamometer

Unit: kg

Procedure:

1. subject holds the dynamometer in the hand to be tested

2. arm at right angles and elbow by the side of the body

3. handle of dynamometer is adjusted if required

4. when ready subject squeezes the dynamometer with maximum isometric effort (no other body movement is allowed)

What is the procedure, equipment and component needed in the one rep max test?

Measure: muscular strength

Equipment:

• free weights (barbells, dumbells)

Unit: kg

Procedure:

1. participant completes a warm up

2. choose a weight that is achievable

3. complete one full and correct lift of that weight

4. after a rest of at least several minutes, increase the weight and try again

What is the procedure, equipment and component needed in the Multistage fitness test?

Measure: Cardiovascular endurance

Equipment:

• Flat non slip surface

• marking cones

• audio & audio player

• 20m measuring tape

Unit: Reps/level

Procedure:

1. Set up marking cones 20m apart

2. participants stand behind one of the lines facing the second line

3. they begin running between the 2 lines when instructed by the audio

4. they turn when signalled by the recorded beeps

5. subject is out if they do not reach the line before the 2 consecutive beeps

What is the procedure, equipment and component needed in the wall toss test?

Measure: Coordination

Equipment:

• tennis ball or baseball

• smooth and solid wall

• stopwatch

• marking cone and measuring tape

Unit: Reps

Procedure:

1. line is placed on the ground a certain distance from the wall (usually 2 meters)

2. person stands behind the line and faces the wall

3. ball is thrown from one in an underarm action against the wall and attempted to be caught with the opposite hand

4. ball is thrown against the wall and caught with the initial hand

5. test can continue for a nominated number of attempts or set time period (for example 30 seconds)

What is the procedure, equipment and component needed in the Illinois agility test?

Measure: Agility

Equipment:

• flat non slipping surface

• marking cones

• stopwatch

• measuring tape

• timing gates (optional)

Unit: seconds

Procedure:

1. set up the source using measuring tape and marking cones

2. participants lie on their front (head to the start line) and hands by their shoulders

3. on the “go” command the stopwatch is started

4. athlete gets up as quickly as possible and runs forward 10m to run around the cone, then back 10m, then runs up and back through a slalom course of 4 cones

5. athlete runs around 10m up and back the finishing cone, at which the timing is stopped

What is the procedure, equipment and component needed in the stock stand test?

Measure: balance

Equipment:

• non slipping surface

• stopwatch

Unit: seconds

Procedure:

1. remove shoes and place the hands on the hips

2. position the non-supporting foot against the inside knee of the supporting leg

3. subject is given one minute to practice the balance

4. subject raises the heel to balance on the ball of the foot

5. stopwatch is started as the heel is raised from the floor

6. stop watch is stopped if the hands come off the hips, supporting foot’s heel moves + touches floor or non-supporting foot looses contact with the knee

What is the procedure, equipment and component needed in the vertical jump test?

Measure: Power

Equipment:

• vertec

Unit: cm

Procedure:

1. athlete stands to the side of the vertec and arm closest to the stick reaches up fully

2. keeping feet flat on the ground, the point of the fingertips is marked or recorded (standing reach height)

3. athlete leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards

4. athlete touches the highest vane (highest point of jump)

5. difference in distance between SRH and HPH is the score

What is the procedure, equipment and component needed in the 30 metre sprint test?

Measure: speed

Equipment:

• marking cones

• stopwatch

• flat non slip surface

• measuring tape

• timing gates (optional)

Unit: Seconds

Procedure:

1. warm up including practice starts and accelerations

2. start from a stationary position, with one foot in front of the other

3. the front foot must be on or behind the starting line

4. starting position should be held for 2 seconds prior to starting and no mocking movement allowed

5. subject runs a maximum sprint over 30m with the time recorded

What is the procedure, equipment and component needed in the ruler drop test?

Measure: reaction time

Equipment:

• 1-meter ruler

Unit: cm

Procedure:

1. person to be tested stands or sits near the edge of a table

2. rests their elbow on the table so that their wrist extends over the side

3. assessor holds the ruler vertically in the air between the participants thumb and index finger, but not touching

4. align the zero mark with the participants finger

5. participant indicates that they are ready

6. without warning, release the ruler and let it drop - subject must catch it as quickly as possible as soon as they see it fall

7. record the distance the ruler fell