Fitness Tests

What does the Sit Up Test measure?

Muscular endurance.

How is the Sit Up Test performed?

Perform as many sit-ups as possible in 60 seconds with correct form (back touches floor each rep).

How is the Sit Up Test scored?

Maximum number of correctly performed sit-ups in 60 seconds.

What does the Push Up/Press Up Test measure?

Muscular endurance.

How is the Push Up/Press Up Test performed?

Perform continuous push-ups lowering to 90° elbow angle, no rest, until unable to continue.

How is the Push Up/Press Up Test scored?

Maximum number of correctly completed push-ups in 60 seconds.

What does the 35 Metre Sprint Test measure?

Speed.

How is the 35 Metre Sprint Test performed?

Start from stationary position, hold for 2 seconds, sprint 35 metres at maximum effort through the finish line.

How is the 35 Metre Sprint Test scored?

Time taken to complete 35 metres.

What does the Stork Balance Stand Test measure?

Balance.

How is the Stork Balance Stand Test performed?

Stand on one foot with heel raised, other foot pressed against knee, hands on hips until balance is lost.

How is the Stork Balance Stand Test scored?

Time held in correct position.

What does the Standing Long Jump Test measure?

Power.

How is the Standing Long Jump Test performed?

Stand behind line, bend knees, jump forward as far as possible; measure from back heel to start line.

How is the Standing Long Jump Test scored?

Best distance jumped out of two attempts.

What does the Speed Bounce Test measure?

Muscular endurance, coordination, and speed.

How is the Speed Bounce Test performed?

Jump side-to-side across a line with both feet together continuously for 1 minute.

How is the Speed Bounce Test scored?

Number of successful bounces in 1 minute.

What does the Plank Test measure?

Muscular endurance, balance, and strength.

How is the Plank Test performed?

Maintain plank position with straight back for as long as possible.

How is the Plank Test scored?

Time held in correct position.

What does the Illinois Agility Test measure?

Agility (ability to change direction quickly).

How is the Illinois Agility Test performed?

Start lying face down, on "Go" get up and run through cone course in the correct direction as fast as possible.

How is the Illinois Agility Test scored?

Time taken to complete the course.

What does the Sit and Reach Test measure?

Flexibility (lower back and hamstrings).

How is the Sit and Reach Test performed?

Sit with legs straight, feet flat against box, reach forward along measuring line with hands together and hold.

How is the Sit and Reach Test scored?

Distance reached along measuring line (cm).

What does the Alternate Hand Wall Toss Test measure?

Coordination (hand-eye).

How is the Alternate Hand Wall Toss Test performed?

Stand 2m from wall, throw ball with one hand, catch with opposite hand, repeat alternately for 30 seconds.

How is the Alternate Hand Wall Toss Test scored?

Number of successful catches in 30 seconds.

What does the Hand Grip Dynamometer Test measure?

Strength (grip strength).

How is the Hand Grip Dynamometer Test performed?

Hold dynamometer with elbow at 90°, squeeze with maximum effort for 5 seconds.

How is the Hand Grip Dynamometer Test scored?

Maximum force recorded by the dynamometer.