Fitness Tests Fitness tests are used to measure someone’s levels of fitness. There are different tests to measure the different components of fitness. Usually, you perform fitness tests at the start of a training programme (to measure starting levels of fitness) and then at the end of the training programme (to see if there have been any improvements) You need to know the names of the different tests, the component they are used to measure and the reason why that test is the one used. Before doing any fitness test, you must complete a Physical Activity Readiness Questionnaire (PAR-Q) A PAR-Q is used to reduce the risk of injury and fatigue by finding out about: Personal information (age, weight, height etc.) Existing health conditions Previous/current injuries Current levels of activity and fitness Fitness Tests (GCSE PE: Unit 1.1.4)

1. 12min Cooper Run What does it measure: Cardiovascular Fitness How does it work: Run continuously for 12 minutes, usually around a circular area/track, trying to cover as much distance as possible. Why is it used: The further the distance covered the higher the athletes levels of cardiovascular fitness. Fitness Tests (GCSE PE: Unit 1.1.4)

2. Harvard Step Test What does it measure: Cardiovascular Fitness (& Muscular Endurance) How does it work: Athlete steps up onto a bench once every two seconds for a period of 5 minutes (150 steps). Why is it used: The athlete then measures their pulse three times (at one minute intervals) after the test to determine their fitness. The lower their heart rate values, the higher their cardiovascular fitness. It also tests muscular endurance in the legs because the same muscles are being used repeatedly for 5 minutes.

Hand Grip Strength Test 3. Hand Grip Strength Test What does it measure: Muscular Strength How does it work: The athlete grips a hand dynamometer and this measures the force generated by the performers hand. Why is it used: The more force generated, the higher the athletes levels of muscular strength. Fitness Tests (GCSE PE: Unit 1.1.4)

4. Sit & Reach Test What does it measure: Flexibility How does it work: Athlete sits, with legs straight, and feet pressed against the measuring block. They then reach forward and place their hands on the block to be measured. Why is it used: The further they reach, the higher their levels of flexibility.

5. Illinois Agility Run What does it measure: Agility How does it work: Athlete has o run round a course in the fastest time possible. The course involves lots of twists and turns and is the same every time. Why is it used: The further they reach, the higher their levels of flexibility. Fitness Tests (GCSE PE: Unit 1.1.4)

6. Standing Stork Test What does it measure: Balance How does it work: Athlete has to stand on tip-toes (on one leg) with the other foot placed on the knee of the standing leg. Hands are placed on hips. Why is it used: The longer the athlete remains still, the higher their levels of static balance. Fitness Tests (GCSE PE: Unit 1.1.4)

7. Three Ball Juggle What does it measure: Co-ordination How does it work: Juggling with three balls, every time you catch a ball it counts as a repetition. Why is it used: Tests hand-eye co-ordination (as we are catching). The more repetitions performed without dropping a ball, the better the athletes hand-eye co-ordination. Fitness Tests (GCSE PE: Unit 1.1.4)

8. Sergeant Jump Test What does it measure: Power How does it work: The athletes stands next to a wall and places their nearest hand as high as possible (mark this point with chalk). They then jump and touch the wall at the highest point possible (mark this point with chalk) Why is it used: The difference between the two marks in centimetres will give a vertical jump rating. The higher the amount of centimetres, the more power the athlete has in their legs. Fitness Tests (GCSE PE: Unit 1.1.4)

9. Standing Broad Jump What does it measure: Power How does it work: The athlete stands at a line. They then performing one jump, taking-off and landing on two feet. Why is it used: The distance from the line to the back of the athletes heel is measured. The further the distance, the more power they have in their legs. Fitness Tests (GCSE PE: Unit 1.1.4)

10. Ruler Drop Test What does it measure: Reaction Time How does it work: A helper holds a 1m long ruler above the athletes hand (with the 0cm mark in line with the athletes fingers). The helper drops the ruler and the performer has to catch it. Why is it used: The quicker the athlete catches the ruler the better the reaction time. Fitness Tests (GCSE PE: Unit 1.1.4)

11. 30-metre Sprint What does it measure: Speed How does it work: From a standing start, the athlete runs a 30m sprint. Why is it used: The faster the athlete completes the test, the better their speed. Fitness Tests (GCSE PE: Unit 1.1.4)