Speed testing Fitness testing for Year 10 What equipment will you use? What are the pre-test procedures? What are the instructions? How do you record / measure the results? How do you compare results? What are the advantages / disadvantages of each test?

Fitness testing methods Flexibility (Sit & Reach test) Strength (Grip Dynamometer) Aerobic Endurance (Various tests) Speed: 35m sprint Speed and agility (Illinois agility run) Anaerobic power (Vertical jump test) Muscular endurance(1 minute tests) Body composition (Various tests)

35m sprint Need stopwatches that can measure to one- tenth of a second Line-up on start line Begin sprinting on command Sprint through 35m line No more than 2/3 attempts in 1 day Fastest time recorded

35m sprint Score Male Female Excellent <4.80 <5.30 Good 4.80-5.09 5.30-5.59 Average 5.10-5.29 5.60-5.89 Fair 5.30-5.60 5.90-6.20 Poor 5.60+ 6.20+

Advantages and Disadvantages Low cost Easily compare to normative data Disadvantages Testing large groups will be time consuming Need stopwatch

Illinois agility run test Measured in secs Set out course: 10m long x 5m width Centre cones are 3.3 m apart Lie on front – Head at start line Run to top cone – Down- in and out middle cones – Repeat in and out cones – Top line – Bottom - Complete

Illinois agility run Score Male Female Excellent <15.2 <17.0 Good 15.2-16.1 17.0 – 17.9 Average 16.2 – 18.1 18.0 – 21.7 Fair 18.2 – 19.3 21.8 - 23.0 Poor >19.3 >23.0

Advantages and Disadvantages Easy to carry out Easily compare to normative data Disadvantages Footwear and surface can affect score Need stopwatch and cones Accuracy of timing