Name: ___________________________________

Unit 4 AOS 1: Plan, implement & evaluate training programs to enhance specific fitness components

Fitness Testing Results
Health Related Fitness Components

Component of Fitness Fitness Test Pre-Test Result Post-Test Result Improvement
Yes or No
Norm
(16- 18 Year Old Female)
Aerobic Capacity 20m Shuttle Run / Multistage Fitness
Test
- Level 5-6

Aerobic Capacity 12 Minute Coopers Run - Average:
2100-2300

Anaerobic Capacity Phosphate Recovery

- Average: 20-29%
decrement
Anaerobic Capacity 400m Run Test - 70-74 secs


Muscular Strength Handgrip Dynamometer Test 32 Average: 27-28

Muscular Strength Chin Ups Test 5 Average:
3-4

Local Muscular
Endurance
Timed Sit Up (Bent Knees) Test 80 Average: 32-35

Local Muscular
Endurance
Timed Push Ups (chair)

27 Average: 8-10

Flexibility Modified Sit and Reach Test

Left Leg: 24-30cm
Right Leg: 24-30cm
Flexibility Shoulder Elevation Test

20-27

Body Composition Body Mass Index
BMI = W (kg) / H (m)
2

Acceptable: 19-24
Name: ___________________________________

Fitness Testing Results
Skill Related Fitness Components

Component of Fitness Fitness Test Pre-Test Result Post-Test Result Improvement
Yes or No
Norm
(16- 18 Year Old Female)
Muscular Power Vertical Jump 30 Average: 20-32cm

Muscular Power Standing Long Jump

2m Average: 151 162cm
Muscular Power Basketball Chest Throw

4.5m

Speed

50m Sprint Test Average: 7.4 - 7.8 secs
Speed

30m Acceleration Test Average: 4.7 4.8 secs

Agility Illinois Agility Test

Average: 18 22.3 secs

Agility Semo Agility Test

11.32secs Average: 13.90 13.00
secs

Coordination Hand-eye Coordination Test

33 Average: 25-29

Balance Standing Stork Test

Average: 16-22 secs


Reaction Time Ruler Drop Test

Average: 16 20.4 cm