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. 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: 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. 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: 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 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: 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. 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: Wall Tape measure Step Ladder Chalk Assistant How to conduct the test 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: Box Metre Ruler Tape Assistant How to conduct the test The Sit and Reach Test is conducted as follows: 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: Long Jump pit 30 metre tape measure Assistant How to conduct the test 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.