Fitness Testing
Derrinallum P-12 College Physical Education Fitness Testing:
Fitness tests that are done at Derrinallum:
Component of Fitness - Test Muscular Strength - Handgrip Dynamometer Muscular Power - Vertical Jump - Basketball throw Muscular Endurance - Flexed arm hang - Sit-ups 60 secs. Aerobic Capacity -1600m run - Beep test (20-metre shuttle run) Speed - 50m sprint Agility - Illinois Agility Run Flexibility - Sit & Reach Coordination - Alternate hand wall toss Height (cm) Weight (kg) |
Optional fitness tests:
Component of Fitness - Test Muscular Strength - 1RM bench press - 1RM leg press - 7-level abdominal strength Muscular Power - Standing long jump test Muscular Endurance - Timed push-ups - Pull-ups and modified pull-ups Aerobic Capacity - Cooper's 12 minute run - Harvard step test Speed - 35m sprint Agility - SEMO agility - AFL agility test Flexibility - Shoulder and wrist elevation - Trunk and neck extension - Shoulder rotation test Coordination - Soft-drink can test |
Muscular Strength - Handgrip Dynamometer
Required Resources to undertake this test you will require:
Required Resources to undertake this test you will require:
- Dynamometer
- Assistant
- The athlete using their dominant hand applies as much grip pressure as possible on the dynamometer
- The assistant records the maximum reading (kg)
- The athlete repeats the test 3 times
- The assistant uses the highest recorded value to assess the athlete’s performance
Agility - Illinois Agility Run
Required ResourcesTo undertake this test you will require:
Required ResourcesTo undertake this test you will require:
- Flat non-slip surface
- 8 cones
- Stopwatch
- Assistant
- The athlete warms up for 10 minutes
- The assistance sets up the course as detailed in the diagram
- The athlete lies face down on the floor at the “Start” cone
- The assistant gives the command “GO” and starts the stopwatch.
- The athlete jumps to his/her feet and negotiates the course around the cones following the red line route shown in the diagram to the finish
- The assistant stops the stopwatch and records the time when the athlete passes the “Finish” cone
Aerobic Capacity - Beep test (20-metre shuttle run)
Required Resources to undertake this test you will require:
Required Resources to undertake this test you will require:
- Flat non-slip surface
- 30 metre tape measure
- Marking cones
- The Multi-Stage Fitness Test audio tape or CD
- Tape recorder or CD Player
- Recording sheets
- Assistant
- The athlete warms up for 10 minutes
- The assistant measure out a 20 metre section and marks each end with marker cones
- The assistant starts the CD and the athlete commences the test
- If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the beep and then resume running
- If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
- The assistant records the level and number of shuttles completed at that level by the athlete when they are withdrawn
Flexibility - Sit & Reach
Required Resources to undertake this test you will require:
Required Resources to undertake this test you will require:
- Box
- Metre Ruler
- Tape
- Assistant
- The athlete warms up for 10 minutes and then removes their shoes
- The assistant secures the ruler to the box top with the tape so that the front edge of the box lines up with the 15cm (6 inches) mark on the ruler and the zero end of the ruler points towards the athlete
- The athlete sits on the floor with their legs fully extended with the bottom of their bare feet against the box
- The athlete places one hand on top of the other, slowly bends forward and reaches along the top of the ruler as far as possible holding the stretch for two seconds
- The assistant records the distance reached by the athlete’s finger tips (cm)
- The athlete performs the test three times
- The assistant calculates and records the average of the three distances and uses this value to assess the athlete’s performance
Muscular Power - Vertical Jump
To undertake this test you will require:
To undertake this test you will require:
- Wall
- Tape measure
- Step Ladder
- Chalk
- Assistant
- The athlete warms up for 10 minutes
- The athlete chalks the end of his/her finger tips
- The athlete stands side onto the wall, keeping both feet remaining on the ground, reaches up as high as possible with one hand and marks the wall with the tips of the fingers (M1)
- The athlete from a static position jumps as high as possible and marks the wall with the chalk on his fingers (M2)
- The assistant measures and records the distance between M1 and M2
- The athlete repeats the test 3 times
- The assistant calculates the average of the recorded distances and uses this value to assess the athlete’s performance
Muscular Endurance - Flexed arm hang
To undertake this test you will require:
To undertake this test you will require:
- Bar above head height
- Stopwatch
- Assistant
- The athlete warms up for 10 minutes
- The athlete uses a flexed arm hang position with the palms of the hand facing them
- Using their arms the athlete raises their chin above the bar to the "start position"
- Once the athlete is in the "start position" the assistant starts the stopwatch
- The athlete is to maintain the "start position" for as long as possible
- The assistant stops the stopwatch when the athlete's chin drops below the top of the bar or 30 seconds has elapsed
- The assistant records the time the "start position " was held for