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Health and Fitness Test

Performance Evaluation Tests
The success of the training program is largely dependent upon satisfying the performance aims associated with it.
How can performance be monitored?
Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made.
Cooper VO2max Test
Objective
To monitor the development of the athlete's general endurance.
Required Resources
To undertake this test you will require:

• 400 meter track - marked every 100 meters
• Stop watch
• Assistant

How to conduct the test
The test comprises of seeing how far an athlete can run/walk in twelve minutes. The assistant should record the total distance covered to the nearest 100 meters.
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment
For an evaluation of the athlete's performance select the age group and gender, enter the total distance covered and then select the 'Calculate' button.

Normative data for the Cooper Test

The following table rates performance for athletes:

Home Step Test:

Objective

The objective of this test is to monitor the development of the athlete's cardiovascular system.

Required Resources

To undertake this test you will require:

• A 12 inch high bench or step
• A stop watch
• Metronome or cadence tape
• An assistant

How to conduct the test

The Home Step Test is conducted as follows:

• Step up and down, one foot at a time, onto the step or bench for 3 minutes
• Try to maintain a steady four beat cycle (approx. 22 to 24 steps/minute)
• Use a metronome or have someone to help you keep to the required pace
• On finishing the test count the number of heart beats for 15 seconds
• Multiply the number of beats in 15 seconds by 4
• Use this final value to assess your performance using the appropriate table below

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. Top of Form

Performance Assessment

For an evaluation of the athlete's performance select the age group and gender, enter the number of beats in 60 seconds and then select the 'Calculate' button.

Male athletes:

Table Reference: Canadian Public Health Association

Illinois Agility Run Test

Objective

The objective of the Illinois Agility Run Test is to monitor the development of the athlete's agility.

• flat surface - a 400 metre Track
• 8 cones
• Stop watch
• Assistant

The Illinois course

The length of the course is 10 metres and the width (distance between the start and finish points) is 5 metres. On an athletics track, you could use 5 lanes.
4 cones can be used to mark the start, finish and the two turning points. Each cone in the centre is spaced 3.3 metres apart.

How to conduct the test

The Illinois Agility Run Test is conducted as follows:

• The athlete lies face down on the floor at the start point
• On the assistant's command the athlete jumps to his/her feet and negotiates the course around the cones to the finish
• The assistant records the total time taken from their command to the athlete completing the course.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the gender, enter the total time and then select the 'Calculate' button.

The following are national norms for 16 to 19 year olds.

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000
Sit & Reach Test:

Objective

The objective of this test is to monitor the development of the athlete's lower back and hamstring flexibility.

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:

• A 'sit & reach table' or a bench with a ruler
• An assistant

How to conduct the test

The Sit and Reach Test is conducted as follows:

• The starting position is sitting on the floor with shoes removed, feet flat against the table, and legs straight
• Reach forward and push the fingers along the table as far as possible
• The distance from the finger tips to the edge of the table represents the score for that person
• As the 'sit and reach' table has an overhang of 15 cm, a person who reaches 10 cm past their toes scores 25 cm
• It is important to have several warm-up attempts first, and to record the best score

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the age group and gender, enter the best distance and then select the 'Calculate' button.

The following are national norms for 16 to 19 year olds.

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

Curl-Up Test

Objective

The objective of the Curl-Up Test is to assess the endurance of the athlete's abdominal muscles.

Objective

The objective of the Curl-Up Test is to assess the endurance of the athlete's abdominal muscles.
Required Resources
To undertake this test you will require:

• flat surface
• mat
• watch
• a partner

How to conduct the test The Sit Ups Test is conducted as follows: Lie on the mat with the knees bent, feet flat on the floor, the hands resting on the thighs and the back of the head on the partner's hands- see Figure 1 Curl up slowly using the abdominal muscles and slide the hands up the thighs until the finger tips touch the knee caps - see Figure 2 Return slowly to the starting position - see Figure 1 The feet are not to be held A complete curl-up is to take 3 seconds - that is 20 repetitions/minute Repeat as many curls as possible at this rate Record the total number of curls

Figure 1 Figure 2

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the age group and gender, enter the number of curls and then select the 'Calculate' button.

The following table is for Male athletes.

Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Sit Ups Test.

Objective

The objective of the Sit Ups Test is to monitor the development of the athlete's abdominal muscles.

Required Resources

To undertake this test you will require:

• flat surface
• mat
• a partner to hold the feet

How to conduct the test

The Sit Ups Test is conducted as follows:

• Lie on the mat with the knees bent, feet flat on the floor and the arms folded across the chest
• Start each sit up with back on the floor.
• Raise yourself to the 90 degree position and then return to the floor
• The feet can be held by a partner
• Record the number of sits up completed in 30 seconds

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the gender, enter the number of sit ups and then select the 'Calculate' button.

The following are national norms for 16 to 19 year olds.

Table Reference: Davis B. et al; Physical Education and the Study of Sport; 2000

Press-Up Test.

Objective

The objective of the Press Up test is to assess the endurance of the athlete's upper body muscles.

Required Resources

To undertake this test you will require:

• flat surface
• mat
• a partner

How to conduct the test The Press Up Test is conducted as follows: Lie on the mat, hands shoulder width apart & fully extend the arms - see Figure 1 Lower the body until the elbows reach 90° - see Figure 2 Return to the starting position with the arms fully extended - see Figure 1 The feet are not to be held The push up action is to be continuous with no rest Complete as many push ups as possible Record the total number of full body press ups

Figure 1 Figure 2

Female athletes tend to have less relative strength in the upper body and therefore can use the modified press up position to assess their upper body strength. The test is then performed as follows: Lie on the mat, hands shoulder width apart, bent knee position & fully extend the arms - see Figure 3 Lower the upper body until the elbows reach 90° - see Figure 4 Return to the starting position with the arms fully extended - see Figure 3 The feet are not to be held The push up action is to be continuous with no rest Complete as many modified push ups as possible Record the total number of modified press ups

Figure 3 Figure 4

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the age group and Test, enter the total number of press ups and then select the 'Calculate' button.

Full body press up

Age
Excellent	Good	Average	Fair	Poor
20 - 29	>54	45 – 54	35 - 44	20 - 34	<20
30 - 39	>44	35 – 44	25 - 34	15 - 24	<15
40 -49	>39	30 – 39	20 - 29	12 - 19	<12
50 - 59	>34	25 – 34	15 - 24	8 - 14	<8
60+	>29	20 – 29	10 - 19	5 - 9	<5

Modified Push Ups

Age	Excellent	Good	Average	Fair	Poor
20 - 29	>48	34 - 38	17 - 33	6 - 16	<6
30 - 39	>39	25 - 39	12 - 24	4 - 11	<4
40 -49	>34	20 - 34	8 - 19	3 - 7	<3
50 - 59	>29	15 - 29	6 - 14	2 - 5	<2
60+	>19	5 – 19	3 - 4	1- 2	<1

Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Sergeant Jump Test

Objective

To monitor the development of the athlete's elastic leg strength.

Required Resources

To undertake this test you will require:

• A wall
• 1 metre Tape Measure
• Chalk
• An assistant

How to conduct the test

The athlete: chalks the end of his finger tips 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) from a static position jumps as high as possible and marks the wall with the chalk on his finger tips (M2) The coach then measures the distance from M1 to M2. The test can be performed as many times as the athlete wishes.

Analysis

Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

Performance Assessment

For an evaluation of the athlete's performance select the gender, enter the distance from M1 to M2 and then select the 'Calculate' button.
The following are national norms for 16 to 19 year olds.

Gender	Excellent	Above average	Average	Below average	Poor
Male	>65cm	50 - 65cm	40 - 49cm	30 - 39cm	<30cm

The following table is for adults:

Gender	Excellent	Above average	Average	Below average	Poor
Male	>65cm	60m	55cm	50cm	<46cm