The 0 cm mark must be directly between the thumb and index finger.Hold a 30 cm ruler above the open hand of the participant.Non-participant counts number of successful catches in 30 seconds.Participant throws the ball with one hand and catches with the other and repeats.Participant stands exactly two metres from a smooth-surfaced wall.Ensure accuracy of timing with two timers at the finish lineĬoordination – Alternate hand wall toss test.Participant starts in a face-down lying position at the start line.Mark out the course to the exact measurements required.The Illinois agility test comprises a weaving running course, marked by cones, which has to be completed in the shortest possible time Testing skill-related components of fitness suprailiac - the skinfold is taken just above the hip bone.subscapular – the skinfold is taken 2cm below the lowest point of the shoulder blade.biceps – the skinfold is taken on the front of the arm between the shoulder and bottom of the upper arm.triceps – the skinfold is taken on the back of the arm between the shoulder and the elbow.Skinfolds are taken from four body sites: This test is done using skin-fold callipers.Measured in complete number of sit-ups performed.
CARDIOVASCULAR ENDURANCE TEST FULL
Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full. 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. 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. 
Muscular endurance - 60 second sit-up bleep test Non-participant counts the completed actions and judges that all actions are full.Elbows moving from the locked, straight position to 90 degrees of flexion.On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds.Muscular endurance - 60 second press-up test Ensure accurate timing by using two timers.Participant takes a rolling start so that they are running at full speed as they hit the start line.
Mark out a 30 metre distance on an even, firm surface. Stretch and hold position for two seconds while non-participant records score. Keep knees completely locked and reach forward with one hand on top of the other. Remove shoes and position sit and reach box against the wall. The exact distance covered is recorded and compared to normative scores. 
Participants run or swim as far as possible in the twelve minutes. Measure the specific distance around a pitch or track (could be distance in the swimming pool). Participants must run until total exhaustion prevents completion of two to three shuttlesĬardiovascular endurance – Twelve minute Cooper run or swim. Participants must arrive at end line on the beep or wait for the beep before running back. Repeat the process until a weight is selected that can only be lifted successfully for one repĬardiovascular endurance - Multi-stage fitness test. Rest for 5 – 10 minutes then select a heavier weight. Lift a weight that is more than the training weight. 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. Repeat three times while non-participant records the maximum force reading. Apply maximum force while arm is straight in front of the body. Testing health-related components of fitness Here are some of the most popular methods of testing each component of fitness with a short description of the protocol for each. The importance of fitness testing The different types of fitness tests and their function before, during and after training Fitness tests for different components of fitnessįitness 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.
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