Recognised Fitness Tests

Multi-stage fitness test (beep test) (aerobic power)

It requires the athlete to perform continuous 20m shuttle runs, whereby the individual must reach the opposite end of the 20m grid before the next beep sounds. The time between recorded beep decreases each minute, forcing the individuals to increase their running speed.

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.

Illinois Agility Test (agility)

Set up the course as shown below. The participant lies on their stomach with their hands beside their chest and their forehead on the starting line. On the start command, the participant jumps up and completes the course as quickly as possible. One foot must touch the end line. Record how long it takes the participant to complete the course.

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

20-Metre Sprint Test (speed)

On ‘go’, start stopwatch and participant sprints 20 metres. Record time on completion of 20m sprint.

35-Metre Sprint Test (speed)

On ‘go’, start stopwatch and participant sprints 35 metres. Record time on completion of 35m sprint.

Body Mass Index (body composition)

Body Mass Index is a simple calculation using a person's height and weight. The formula is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in metres squared.

Waist Circumference (body composition)

Waist circumference should be measured at the midpoint between the lower margin of the ribcage and the top of the iliac crest (hips) using a stretch-resistant tape measure.

Groin Flexibility Test (flexibility)

Sit on the floor with your knees bent, and your feet flat on the floor and legs together. Let your knees drop down to the ground as far as possible, keeping your feet together. Hold on to your ankles with both hands, and pull them as close to your body as possible. Measure the distance from your heels to your groin.

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.