Name:______________________
Date:__________________________
Cardio-Respiratory Endurance (CRE)
Cardio-respiratory endurance is the ability
of the heart and lungs to work for a long
period of time without fatigue.
Below is a diagram of the 12 Minute Cooper Run Test:
25 metres
The 12 Minute Cooper run is 150m in total. It consists of 6 cones spaced 25 metres apart in
the shape of a hexagon. It measures your level of CRE; which you then compare against the
National Averages.
The aim is to run/jog/walk (in an anti-clockwise direction) the maximum distance you can
cover in 12 minutes.
My Score:______________________ Category:________________________
Age M/F Very good
13-14
15-16
Good
Average
Bad
Very bad
M
2700+ m
2400 - 2700 m 2200 - 2399 m 2100 - 2199 m 2100- m
F
2000+ m
1900 - 2000 m 1600 - 1899 m 1500 - 1599 m 1500- m
M
2800+ m
2500 - 2800 m 2300 - 2499 m 2200 - 2299 m 2200- m
F
2100+ m
2000 - 2100 m 1700 - 1999 m 1600 - 1699 m 1600- m
Name:______________________
Date:__________________________
Standardised Fitness Test-Agility
Illinois Agility Test
Place four cones 3.3 metres apart. Start by lying on the floor, and then run the course as fast
as you can on the signal issued by a teacher/coach. The teacher will time your effort and
compare against national averages
My Score:______________________ Category:________________________
Test averages for 15-19year olds.
Rating
Males
Females
Excellent
< 15.2
< 17.0
Above Average
16.1-15.2
17.9-17.0
Average
18.1-16.2
21.7-18.0
Below Average
18.3-18.2
23.0-21.8
Poor
> 18.3
> 23.0
Name:______________________
Date:__________________________
Power
Power is the combination of
strength and speed.
Power - this occurs when strength and speed are used simultaneously. An example is the start
of a swimming event when the swimmer pushes forcefully and fast from the poolside to
achieve an effective start. Power is also required in Badminton to hit an explosive Overhead
Clear. This power will help the shuttle travel to the very back of the court pushing my
opponent back and creating space at the front. I can also use power to drive the shuttle into
open space by hitting a smash with maximum force quickly.
One test for power is the Standing Broad Jump.
Stand with your feet comfortably apart and your toes immediately behind the start line. Bend
your knees and jump forwards as far as you can. The distance that you score is measured
from your rear heel back to the start line. You are allowed two attempts.
A second test for power is the Standing Vertical Jump where you measure power with the
help of a jump metre
.
Standing with your legs straight on the mat of the jump metre, pull the string taut. In one
smooth movement, bend the knees and explode upwards, record the score. Repeat and take
the highest score.
Both tests above may not show reliable results as Badminton requires power in the upper
body. A test we can use is the Seated Medicine Ball Throw. The athlete sits on the floor
with his legs fully extended, feet 24 inches (~60 cm) apart and the back against a wall. The
4kg ball is held with the hands on the side and slightly behind the centre of the ball. The
forearms are positioned parallel to the ground. The athlete throws the medicine ball
vigorously as far straight forward as he can while maintaining the back against the wall. The
best result of three throws is used with measurements recorded to the nearest centimetre.
Broad Jump
My Score:______________________ Category:________________________
Vertical Jump
My Score:______________________ Category:________________________
Seated Throw
My Score:______________________ Category:________________________