What are the 7 physical fitness tests?

Testing health-related components of fitness Strength - Hand grip dynamometer. Strength – One rep max test. Cardiovascular endurance - Multi-stage fitness test. Cardiovascular endurance – Twelve minute Cooper run or swim. Flexibility - Sit and reach test. Speed - 30 metre sprint test. More items...

bbc.co.uk - Fitness tests for different components of fitness - Eduqas - BBC Bitesize

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Fitness tests for different components of fitness

Fitness testing is a central and essential feature of all fitness training and will be used before training begins, during the training programme and again at the end of the training programme. The importance of fitness testing See also the goal setting guide. Methods and protocols of fitness testing Here are some of the most popular methods of testing each component of fitness with a short description of the protocol for each. Testing health-related components of fitness Strength - Hand grip dynamometer Grip with dominant hand

Apply maximum force while arm is straight in front of the body

Repeat three times while non-participant records the maximum force reading Strength – One rep max test Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press

Lift a weight that is more than the training weight

Rest for 5 – 10 minutes then select a heavier weight

Repeat the process until a weight is selected that can only be lifted successfully for one rep Usually measured in kilograms Cardiovascular endurance - Multi-stage fitness test Mark out a 20 m course Participants must arrive at end line on the beep or wait for the beep before running back Participants must run until total exhaustion prevents completion of two to three shuttles Cardiovascular endurance – Twelve minute Cooper run or swim Measure the specific distance around a pitch or track (could be distance in the swimming pool)

Participants run or swim as far as possible in the twelve minutes

The exact distance covered is recorded and compared to normative scores Flexibility - Sit and reach test Remove shoes and position sit and reach box against the wall Keep knees completely locked and reach forward with one hand on top of the other Stretch and hold position for two seconds while non-participant records score Speed - 30 metre sprint test Mark out a 30 metre distance on an even, firm surface Participant takes a rolling start so that they are running at full speed as they hit the start line

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Ensure accurate timing by using two timers Muscular endurance - 60 second press-up test On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds

Elbows moving from the locked, straight position to 90 degrees of flexion

Non-participant counts the completed actions and judges that all actions are full Muscular endurance - 60 second sit-up bleep test On a cushioned surface the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full Measured in complete number of sit-ups performed Body composition – skin fold callipers This test is done using skin-fold callipers. Skinfolds are taken from four body sites: triceps – the skinfold is taken on the back of the arm between the shoulder and the elbow biceps – the skinfold is taken on the front of the arm between the shoulder and bottom of the upper arm subscapular – the skinfold is taken 2cm below the lowest point of the shoulder blade suprailiac - the skinfold is taken just above the hip bone Testing skill-related components of fitness Agility - Illinois agility test Mark out the course to the exact measurements required

Participant starts in a face-down lying position at the start line

Ensure accuracy of timing with two timers at the finish line Coordination – Alternate hand wall toss test Participant stands exactly two metres from a smooth-surfaced wall Participant throws the ball with one hand and catches with the other and repeats Non-participant counts number of successful catches in 30 seconds Reaction time - Ruler drop test Hold a 30 cm ruler above the open hand of the participant The 0 cm mark must be directly between the thumb and index finger

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Non-participant drops the ruler with no warning and participant catches

The score is taken from where the top of the thumb hits the ruler after three tests provides an average Balance - Standing stork test Participant places their hand on hips and one foot on inside knee of the opposite leg Participant raises their heel and holds the balance for as long as possible The score is taken as the total time the participant held the balance successfully Power - Vertical jump test Participant stands sideways onto wall and measures height with an up-stretched arm Participant jumps as high as possible and marks wall at peak of the jump on three occasions The average distance between the standing and jumping height is taken as the score Health screening Screening is a way of finding out if people are at risk prior to an exercise programme. Screening can take the forms of questionnaires to find out calorie input and expenditure as well as general health and lifestyle to physical tests such as measuring heart rate and blood pressure. Validity and reliability With all of these tests it is essential to judge both the validity and reliability of the process. Validity refers to the test measuring what is claimed to measure. It is difficult to justify whether the handgrip dynamometer test measures whole body strength rather than just arm strength. Likewise, the multi-stage fitness test is a more appropriate test for distance runners compared to swimmers or cyclists. Reliability requires that the test should produce similar results each time the test is taken unless there has been a significant change in the fitness level of the participant. It is essential that fitness tests be completed with the scientific rigour found in experimental practices, especially with regard to the accuracy of timing and measurement.

bbc.co.uk - Fitness tests for different components of fitness - Eduqas - BBC Bitesize

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