FITNESS TESTING
(HOW TO MEASURE YOUR FITNESS LEVEL)
SKILL RELATED
AEROBIC FITNESS GENERAL FITNESS
FITNESS
HARVARD STEP Dynamic strength power
TEST (sargeant Jump)
speed (30 m sprint) speed & agility
(10 x 5 m shuttle run)
Sprint lane 5 m long x 1.5 m wide as
cycle quickly as you can making sure both
ergonometer feet cross line each time. Your time is
your score.
agility
(illinois agility test)
Abdominal curl
test
Lie on back arms crossed
across chest, knees bent.
Up & back down is 1.
Perform as many as you can
The cooper test in 30 secs. Result is your reaction time
Measured track, stop watch. score. (ruler drop test)
Run round track as far as Somebody holds a ruler between your
you can in 12 mins. The thumb & forefinger, at 0cm. It is then
more laps you do the fitter dropped, you have to catch it as quickly
you are. muscular stamina as possible. The lower the number you
(chins test) catch at, the quicker your reactions.
Multi-stage Static balance
fitness test (flamingo balance)
(Bleep test)
flexibility
(Sit & reach test)
Sit & reach box. Sit with feet Coordination
flat against box without (Juggling)
shoes. Slowly reach forward Attempt to juggle 3 tennis balls
& push bar forwards keeping continuously.Your score is the number of
legs straight. Distance is completed cycle made without
your score. dropping the balls.