1.1 Ability of the heart and lungs to supply oxygen to the working
muscles and to be used efficiently for a long period of time
1.2 12 Minute Cooper Run/Multi-stage Fitness Test
1.2.1 12 Minute Cooper Run: Mark out a course with a known distance and run
around it for 12 minutes whilst counting how many laps completed. Then
work out distance run.
1.2.2 Multi-stage Fitness Test: Mark out a 20m section with two cones then play tape. Reach
the end cone before the next bleep sounds. If they miss 3 bleeps then they stop and
record the level they reached.
2 Muscular Endurance
2.1 Ability of muscles to work for a long
period of time without fatigue
2.2 NCF Abdominal Curl Test
2.2.1 Play CD and folow instructions on disc as an
assistant counts the number of correct
3 Muscular Strength
3.1 Ability of muscles to exert a maximum
force on a object
3.2 Hand Grip Dynamometer Test
3.2.1 Set dynamometer to zero and hold in hand with a straight arm then adjust the
grip. Squeeze as hard as you can and record the data given. Repeat 3 times and
take the best result.
4.1 The range of movement at or
around a joint.
4.2 Sit and Reach Test
4.2.1 Remove shoes and place feet on the edge of the sit and reach box making sure knees are flat on the floor.
Then lean forward and reach as far as you can go and record it. If it is past zero then you're in positive
numbers but anything less is negative.
5.1 Ability to maintain a centre of mass
5.2 Stork Stand Test
5.2.1 Stand with hands on hip, one foot underneath above the thigh and the
assistant starts the stopwatch when the athlete's heel is lifted from the
ground. When it touches the floor again, the assistant stops the watch and
records down the time. Repeat this 3 times and find an average.
6.1 The time it takes to move a
body part from A to B
6.2 Flying 30m Test
6.2.1 Set out a section of 10m followed by a 30m section then another 10m section. Get an assistant standing at the
end of the first and second section. The athlete builds up momentum in the first section the runs as fast as he can
as he reaches the second section as the assistants start the timer. The second assistant stops the stopwatch as
the athlete reaches the end of that section and records the time down.
7.1 Sargent Jump Test
7.1.1 The athlete stands beside a wall and makes a
mark on it with a straight arm and chalk. Then the
athlete jumps from standing and makes a second
mark when they've reached their highest point.
They then measure the change in height, repeat 3
times and the find the average.
7.2 The ability to combine speed and strength
8.1 Alternate Hand Throw Test
8.1.1 Stand 2m from a wall and have the ball in one of your hands. Then
throw the ball at the wall, then catch it in the opposite hand. Repeat
this for 30 seconds, whilst an assistant records the number of times
8.2 The ability to use two or more body parts together to create an
9 Body Composition
9.1 The percentage of fat to bone
to muscle in your body
9.2 Skinfold Caliper Test
9.2.1 Get some skinfold calipers and set to zero, then
pinch the excess skin in various parts of your body.
Record these down and find an average at each
10.1 Ability to change direction and speed whilst under control
10.2 Illinois Agility Test
10.2.1 Set out a course like the one to the left. The
athlete starts in the press-up position and an
assistant starts the timer. The athlete as to run
around the course and the assistant then records
the time taken.
11 Reaction Time
11.1 Time taken to react to a stimulus
11.2 Ruler Drop Test
11.2.1 An assistant holds a ruler just above your thumb and forefinger so it's at the zero line.
The assistant drops the ruler at any time and records the number where the athlete grabs
the ruler at (top of hand). Repeat this three times and find an average.