1. Why Test your Fitness?
Identifies Strengths and weaknesses of an athlete
Helps to plan a training programme
Predicts an athletes potential
Motivates the performer / helps to set goals

2. What is a PAR-Q? Use the iPad to research a PAR-Q
What sort of questions are asked
Why is it important to know this?

3. Test Protocol
This is the correct procedure that must be followed in a test to ensure it is valid and reliable.

4. Validity and Reliability
Does the test measure what it claims?
Does it test the right muscle groups?
Are the test results accurate?
Would you get the same score the test was repeated?

5. Cooper’s Run – 12 minutes Tests CARDIOVASCULAR FITNESS
Run continuously for 12 minutes
Record the distance covered
The test calculates your VO2 max which is your aerobic capacity

6. Hand Grip Dynamometer Test of MUSCULAR STRENGTH
Start with arm straight in air above your head
Hold dynamometer in your hand and squeeze as tightly as possible moving hand all the way down to your side
Take reading
Record the best of three readings

7. Sit and Reach Test Test of FLEXIBILITY
Using the box, reach as far as you can keeping your legs straight
Read your score (might be a minus figure!)

8. Harvard Step Test
This measures Cardiovascular fitness and muscular endurance
Step on and off a bench every 2 seconds for 5 minutes. Take your pulse at 1,2,3 minutes into recovery.
Fitter you are, the quicker you can recover

9. Illinois Agility Test This measures agility
Participants are required to run around and change direction on numerous occasions. The run is timed and the aim is to complete it as quickly as possible.

10. Standing Stork Test Test of BALANCE
Lift one leg, and put your foot on the knee of the other leg
Hands on your hips
Lift your heel off the ground
Time how long you can hold this position
Test for both legs

11. Standing Broad Jump Test measures POWER
Keep both feet behind the line of the mat.
Two footed jump to record how far you can jump
Score the best of three attempts

12. Sergeant Jump Tests leg POWER Chalk your finger tips
Stand against the wall with arms straight above your head, mark the wall
Bend knees and jump as high as you can and make a mark above the original chalk mark
Measure the distance between the two marks
Score best of three attempts

13. Ruler Drop Test Test of REACTION TIME Partner holds metre ruler at 0cm
Place thumb and forefinger of your preferred hand at the 50cm mark
Partner decides when to release the ruler
Catch the ruler between thumb and forefinger as quickly as possible
Measure distance takes to catch the ruler

14. 30 metre Sprint This tests Speed Mark out a 30 metre distance.
When signalled to start, run as fast as you can.
A partner needs to record your time.

15. Alternate Hand Wall Toss
Stand two paces back from the wall
Using a tennis ball throw against the wall throwing with one hand and catching with the other
Count how many times you catch the ball in 30 seconds

16. Multistage Fitness Test
This tests your Cardiovascular Fitness and VO2 Max
The test is maximal
Run 20 metre distance continually and keep in time with the bleeps.

17. Abdominal Curl Test This tests Muscular Endurance
Sit up technique and stay in time with the Bleeps