Fitness Testing
Learning Objectives
 To explain what components of fitness
are relevant to your chosen sport
 To learn how these components of fitness
can be tested.
Starter
Guess what cards
 In pairs
 Match the key word(s) to the
definition.
 Then categories them into SKILL and
HEALTH related.
Skill related
A–?
B–?
C–?
P–?
R–?
S-?
Skill related
 A – Agility
 B – Balance
 C – Coordination
 P – Power
 R – Reaction Time
 S - Speed
Homework
 Discussion regarding your chosen exercises for your
chosen sport.
 In pairs discuss what exercises you and your partner
have listed.
 Share these
Physical Activity Readiness
Questionnaire (PAR-Q)
 Increase in the amount of physical activity is normally




a safe thing to do.
However, if you have an injury or physical problem
it could damage your health.
PAR-Q’s are questionnaires made up of ‘yes or no’
questions.
If you answer ‘no’ to all questions, you can increase
your physical activity.
If you answer ‘yes’ to any of the questions, you need to
visit your doctor to make sure it is safe.
PAR-Q
Testing Components of Fitness
Cooper 12
Minute Run
Three Ball Juggle
Sit and Reach Test
Ruler Drop Test
30 Metre Sprint
Testing Components of Fitness
Hand Grip Test
Illinois Agility Test
One Minute
Sit Up Test
Standing Stork Test
Sergeant Jump Test
HEALTH related fitness tests
Cooper 12 Minute Run
 ‘CARDIOVASCULAR ENDURANCE’.
 This tests how far you can run in 12 minutes.
 The further you run, the fitter you are.
 Usually done on a athletics track.
 You can also use the Treadmill Test and the Harvard Step
National Norm table
Sit and Reach Test
 This tests your ‘FLEXIBILITY’
 A sit and rest box is used.
 Athletes put their feet against the box, and keeping their
legs flat on the floor, reach forward as far as they can.
 A measurement is then taken.
National Norm table
Hand Grip Test
 This tests your ‘MUSCULAR STRENGTH’
 A hand dynamometer is used in this test.
 Start with the hand dynamometer by their side, grip it as
hard as they can and bring it up to shoulder height.
 A measurement is then taken.
National Norm table
Harvard Step Test
 This tests ‘MUSCULAR ENDURANCE’
 The athlete steps up and down on the step at a
rate of 30 steps per minute (every two seconds)
for 5 minutes or until exhaustion.
 Pulse rate is measured every 3 minutes after
the test.
 FORMULA – length of exercise in seconds X 100
5.5 x pulse count
National Norm table
Body Composition
 BMI (Body Mass Index)
 Weight:......................... Kg
 Height:.......................... Cm
 BMI:

Weight (kg) .
(Height (m) x Height (m)) = .........
National Norms
Practical lesson NEXT WEEK
We will be covering the following
SKILL related components of
fitness.
Ruler Drop Test
 This tests your ‘REACTION TIME’
 A 30cm ruler is held above the hand.
 It will then be dropped and the athlete has to quickly
respond and catch the ruler.
 A measurement is then taken at the point where the ruler
has been caught.
National Norm table
Illinois Agility Test
 This test ‘AGILITY’
 Start by laying face down and
on the whistle following the
set route.
 The athlete is timed on how
quick they can complete the
test.
 They must be able to change
direction quickly and
efficiently.
National Norm table
Standing Stork Test
 This tests ‘BALANCE’
 The athlete will stand on one leg,
the other leg will rest on the
standing leg.
 Athletes will then be timed on
how long they can stand without
putting their foot down.
National Norm table
Sergeant Jump Test
 This tests ‘POWER’
 Stand side on to 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.
 From a static position jump as high as possible
and mark the wall with the chalk / MARKER PEN.
 Distance between the two marks is measured.
National Norm table
Tennis ball test
 This tests your ‘COORDINATION’
 Bounce 2 tennis balls (1 in each hand) as many
times as you can without dropping them.
National Norms
Shuttle runs
 This tests your ‘SPEED’
 Run as fast as you can from one cone to another
 Cones are separated with a distance of 10 metres
 Record the time it takes to travel the distance. It is ok
to have a run and start the timing on passin gthe start
line.
National Norms
Exam Q’s
 Coordination is:
A How well a task is completed
B The ability to use two or more body
parts together
C The ability to change position quickly
and with control
D Working together as a team
Exam Q’s
Exam Q’s
Guess what card
Guess the test your partner has on
their card
Once you guess it correctly you
then move onto another person.
Homework
 Complete the ‘Writing a Personal Exercise Programme’
worksheet.
 Hand in next lesson (Monday 1st October).