Physical Fitness Test

Test for Balance: Stork Balance Stand Test

Purpose: To assess the ability balance on the ball of the foot.

Equipment Required: flat, non-slip surface, stopwatch, paper and pencil
Procedure:
(a) the subject is given a maximum of 10 seconds to do the balance test
(b) the subject raises the heel to balance on the ball of the foot
(c) the stopwatch is started as the heel is raised from the floor
(d) the stopwatch is stopped if any of the follow occur:
 The hand(s) come of the hips
 The supporting foot swivels or moves (hops) in any direction
 The non-supporting foot loses contact with the knee
 The heel of the supporting foot touches the floor

Scoring: The total time in seconds is recorded. The score is the best of three

RATING SCORE (seconds)

Excellent 9-10
Good 7-8
Average 6-5
Fair 4-3
Poor 2-1 below
Test for Agility: Illinois Agility Test

Purpose: To test running agility

Equipment Required: flat, non-slip surface, stopwatch, making cones, measuring tapes
Procedure: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are
used to mark the start, finish the two turning points. Another four corners are placed down the center an equal distance apart. Each one in the
center is spaced 3.3 meters apart. Subject should lie on their front (head to the start line) and hands by their shoulder. 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 to the finish. The assistant stops the stopwatch and records the time when the athlete passes the “Finish” cone.
Test for Cardio-respiratory Endurance: Beep Test

Purpose: To test Cardio-respiratory Endurance

Equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, music player, recording sheets.
Pre-test: Explain the test procedures to the subject (many beep test audios have an explanation at the start of the recording).
Performscreening of health risks and obtaininformed consent. Prepare forms and record basic information such as age, height, body weight,
gender, test conditions (particularly the weather and running surface). Measureand mark out the course. Ensure that the subjects are
adequately warmed-up.
Procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason, the test is alsooften
called the 'beep' or 'bleep' test. The participants stand behind one of the lines facing the second line, and begin running when instructed by
the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the
recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each
minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not
reached before the beepsounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the
pace withintwo more beeps. The subject is given a warning the first timethey fail to reach the line (within 2 meters), and eliminated after the
second warning.
Scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record
the last level completed (not necessarily the level stopped at).
Rating men women
excellent > 13 > 12
very good 11 - 13 10 - 12
good 9 - 11 8 - 10
average 7-9 6-8
poor 5-7 4-6
very poor <5 <4
Test for Flexibility: Sit & Reach

Purpose: This simple test is designed to measure the flexibility of your hamstrings and lower back.
Equipment: ruler, step (optional, you could make your own sit and reach box if keen too)
Procedure:If you have completed the home tests in order, you will be well warmed up by the time you are up to the sit and reach
test.Otherwise, go for a jog and do some stretching. Remove your shoes and sit on a flat surface, legs extended in front of the body, toes
pointing
up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just any flat surface will do). Place the ruler
on the ground between your legs or on the top of the step. Place one hand on top of the other, then reach slowly forward. At the point of your
greatest reach, hold for a couple of seconds, and measure how far you have reached. Ifyou have trouble straightening your legs, get a friend
to help by holding the knees down flushwith the ground.
Scoring: Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did not reach your toes,
measure how far before the feet you were (a negative measurement score).

men women
Rating cm inches cm inches
super > +27 > +10.5 > +30 > +11.5
excellent +17 to +27 +6.5 to +21 to +30 +8.0 to
+10.5 +11.5
good +6 to +16 +2.5 to +11 to +20 +4.5 to
+6.0 +7.5
average 0 to +5 0 to +2.0 +1 to +10 +0.5 to
+4.0
fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to
-3.0
very poor < -20 -8.0 < -15 < -6.0
Test for Power: Vertical Jump

Purpose: to measure the leg muscle power

Equipment required: measuring tape or marked wall, chalk for marking wall.
Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record
basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up.
Procedure (see also variations below): the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet
flat on the ground, the point of the fingertips is marked or recorded. This is called the  standing reach height. The athlete then stands away
from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping
technique can or cannot use a countermovement. Attempt to touch the wall at the highest point of the jump. The difference in distance
between the standing reach height and the jump height is the score. The best of three attempts is recorded.
Scoring: The jump height is usually recorded as a distance score.

men women

Rating cm inches cm inches

excellent > 28 > 70 > 24 > 60
very good 24 - 28 61-70 20 - 24 51-60

above average 20 - 24 51-60 16 - 20 41-50

average 16 - 20 41-50 12 - 16 31-40

below average 12 - 16 31-40 8 - 12 21-30
poor 8 - 12 21-30 4-8 11-20
very poor <8 < 21 <4 < 11