It is very important to test you fitness levels at the start of a fitness programme in
order for you to see how fit you are at this time. After your fitness programme you
will test your fitness again to see if you have improved your fitness.
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
How to conduct the test
This test requires the athlete to run as far as possible in 12 minutes.
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The athlete warms up for 10 minutes
The assistant gives the command “GO”, starts the stopwatch and the athlete
commences the test
The assistant keeps the athlete informed of the remaining time at the end of
each lap
The assistant blows the whistle when the 12 minutes has elapsed and records
the distance the athlete covered to the nearest 10 metres
The Cooper Run (timed run for 12 mins)
Date
Time of Run
Distance Covered –
Laps
Partner/sign
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's VO2max, anaerobic and aerobic
thresholds.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test.
Male Athletes
Age Excellent Above Average
Average
Below Average
Poor
15-16 >2800m
2500-2800m
2300-2499m
2200-2299m
<2200m
17-19 >3000m
2700-3000m
2500-2699m
2300-2499m
<2300m
Average
Below Average
Poor
Female Athletes
Age Excellent Above Average
15-16 >2100m
2000-2100m
1700-1999m
1600-1699m
<1600m
17-20 >2300m
2100-2300m
1800-2099m
1700-1799m
<1700m
Multi-Stage Fitness Test (Bleep Test)
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
The objective of the Multi-Stage Fitness Test (MSFT), developed by Leger &
Lambert (1982), is to monitor the development of the athlete's maximum oxygen
uptake (VO2max).
This test is very good for games players as it is specific to the nature of the sport but,
due to the short sharp turns, it is perhaps not suitable for rowers, runners or cyclists.
Required Resources
To undertake this test you will require:
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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
How to conduct the test
This test requires the athlete to run 20m in time with a beep from a CD recording. The
athlete must place one foot on or beyond the 20m marker at the end of each shuttle.
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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.
Distance Covered –
Level achieved
Date
Partner/sign
Normative data for MSFT
Male
Age
Excellent
Above
Average
Average
Below Average
Poor
14 - 16
L12 S7
L11 S2
L8 S9
L7 S1
< L6 S6
17 - 20
L12 S12
L11 S6
L9 S2
L7 S6
< L7 S3
Age
Excellent
Above
Average
Average
Below Average
Poor
14 - 16
L10 S9
L9 S1
L6 S7
L5 S1
< L4 S7
17 - 20
L10 S11
L9 S3
L6 S8
L5 S2
< L4 S9
Female
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's VO2max.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
60 metre Speed Test
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
To monitor the development of the sprint athlete's acceleration and pick up to full
flight.
Required Resources
To undertake this test you will require:
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Flat non-slip surface
Stopwatch
An assistant
How to conduct the test
This test requires the athlete to sprint as fast as possible over 60 metres
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The athlete warms up for 10 minutes
The assistant marks out a 60 metre straight section on the track with cones
The assistant gives the command “GO” and starts the stopwatch
The athlete sprints as fast as possible over the 60 metres
The assistant stops the stopwatch as the athlete’s torso crosses the finishing
line and records the time
The test is conducted 3 times
The assistant uses the fastest recorded time to assess the athlete’s performance
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's acceleration and pick up to full flight.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure.
Reliability will depend upon how strict the test is conducted and the individual's level
of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Illinois Agility Run Test
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
The objective of the Illinois Agility Run Test is to monitor the development of the
athlete's agility.
Required Resources
To undertake this test you will require:
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Flat non-slip surface
8 cones
Stopwatch
Assistant
How to conduct the test
This test requires the athlete to run the red line route in the diagram as fast as possible.
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Date
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
Time of Run
Partner/sign
Normative data for the Illinois Agility Run Test
The following are national norms for 16 to 19 year olds (Davis et al. 2000)
Gender
Excellent
Above Average
Average
Below
Average
Poor
Male
<15.2 secs 15.2 - 16.1 secs
16.2 - 18.1
secs
18.2 - 19.3
secs
>19.3 secs
Female
<17.0 secs 17.0 - 17.9 secs
18.0 - 21.7
secs
21.8 - 23.0
secs
>23.0 secs
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's agility and speed.
Target Group
This test is suitable for team sports but not for individuals where the test would be
contraindicated.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure.
Reliability will depend upon how strict the test is conducted and the individual's level
of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Maximum Lift Tests
Name __________________
Class _______
Exercise
Retest
Test
Date ______________
Date ________________
Bench Press
_________________
_______________
Shoulder Press
_________________
_______________
Lat Pull Down
_________________
_______________
Seated Row
_________________
_______________
Pec Dec
_________________
_______________
Leg Extension
_________________
_______________
Leg Curl
_________________
_______________
Grip Test
_________________
_______________
Press up test
The aim of the Press Up test is to assess the muscular endurance of the athlete's upper
body muscles.
Athletes with less strength in the upper body can use the modified press up position
Full press up
Date
Modified press up
Type of
press up
Number of press
ups done
Partner/sign
Sit up test
The aim of the Sit up test is to assess the muscular endurance of the athlete's
abdominal muscles.
Athletes perform sit ups for 30 seconds and record how many they perform.
Date
Number of press
ups done
Partner/sign
Normative data for the Press Up Tests
Push Up Test (Men)
Age
Push Up Test (Women)
17-19
Age
17-19
Excellent
> 56
Excellent
> 35
Good
47-56
Good
27-35
Above average
35-46
Above
21-27
Average
19-34
average
Below average
11-18
Average
11-20
Poor
4-10
Below
6-10
Very Poor
<4
average
Poor
2-5
Very Poor
0-1
Normative data for the sit ups test
The following are national norms for 16 to 19 year olds (Davis 2000)
Gender Excellent Above Average Average Below Average Poor
Male
>30
26 - 30
20 - 25
17 - 19
<17
Female
>25
21 - 25
15 - 20
9 - 14
<9
Sergeant Jump Test
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
To monitor the development of the athlete's elastic leg strength.
Required Resources
To undertake this test you will require:
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Wall
Tape measure
Step Ladder
Chalk
Assistant
How to conduct the test
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Date
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.
Distance Covered
Partner/sign
Normative Data
The following are national norms for 16 to 19 year olds (Davis 2000)
Gender Excellent Above average Average Below average Poor
Male
>65cm
50 - 65cm
40 - 49cm
30 - 39cm
<30cm
Female
>58cm
47 - 58cm
36 - 46cm
26 - 35cm
<26cm
The following table is for 15 to 16 year olds (Beashel 1997)
Gender Excellent Above average Average Below average Poor
Male
>65cm
56 - 65cm
50 - 55cm
49 - 40cm
<40cm
Female
>60cm
51 - 60cm
41 - 50cm
35 - 40cm
<35cm
Table Reference: Unknown
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's leg strength.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Sit & Reach Test
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
The objective of this test is to monitor the development of the athlete's lower back and
hamstring flexibility.
Required Resources
To undertake this test you will require:
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Box
Metre Ruler
Tape
Assistant
How to conduct the test
The Sit and Reach Test is conducted as follows:
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Date
The athlete warms up for 10 minutes and then removes their shoes
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
Average Score
Partner/sign
Normative data for the Sit & Reach test
The following table is for 16 to 19 year olds
Gender Excellent Above average Average Below average Poor
Male
>37
33 - 37
30 - 33
27 - 30
<27
Female
>38
24 - 38
30 - 24
27 - 30
<27
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's flexibility.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.
Standing Long Jump Test
Testing and measurement are the means of collecting information upon which
subsequent performance evaluations and decisions are made but in the analysis we
need to bear in mind the factors that may influence the results.
Objective
To monitor the development of the athlete's elastic leg strength.
Required Resources
To undertake this test you will require:
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Long Jump pit
30 metre tape measure
Assistant
How to conduct the test
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Date
The athlete warms up for 10 minutes
The athlete places their feet over the edge of the sandpit, crouches down and
using the arms and legs jumps horizontally as far as possible landing with both
feet into the sandpit
The assistant measures and records the distance from the edge of the sandpit to
the nearest impression made by the athlete in the sand pit
The athlete repeats the test 3 times
The assistant uses the longest recorded distance to assess the athlete's athlete's
leg strength
Distance Covered
Partner/sign
Normative data for the Standing Long Jump Test
The following table is for male athletes (adapted from: Hede et al. 2011)
Age Excellent Above average
Average
Below
average
Poor
15
>2.26m
1.26 - 2.11m 2.10 - 1.98m 1.97 - 1.85m
<1.85m
16
>2.36m
2.36 - 2.21m 2.20 - 2.11m 2.10 - 1.98m
<1.98m
>16 >2.44m
2.44 - 2.29m 2.28 - 2.16m 2.15 - 1.98m
<1.98m
The following table is for female athletes (adapted from: Hede et al. 2011)
Age Excellent Above average
Average
Below
average
Poor
15
>1.85m
1.84 - 1.73m 1.72 - 1.60m 1.59 - 1.50m
<1.50m
16
>1.83m
1.83 - 1.68m 1.67 - 1.58m 1.57 - 1.45m
<1.45m
>16 >1.91m
1.91 - 1.78m 1.77 - 1.63m 1.62 - 1.50m
<1.50m
Analysis
Analysis of the test result is by comparing it with the athlete's previous results for this
test. It is expected that, with appropriate training between each test, the analysis
would indicate an improvement in the athlete's leg strength.
Reliability
Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test.
Validity
Test validity refers to the degree to which the test actually measures what it claims to
measure and the extent to which inferences, conclusions, and decisions made on the
basis of test scores are appropriate and meaningful. This test provides a means to
monitor the effect of training on the athlete's physical development.