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What is the tests purpose and what does it measure? - to measure the explosive power of the legs.
How do you set up and run the test step by step? - You mark out a starting/jumping line and then put a tape measure about 3m long next to it. The participant stands behind the marked starting line with their feet about shoulder width apart. They then take a jump forwards as far as possible from a two foot take-off, with swinging of the arms and bending of the knees to provide forward drive. The persons jump is then measured by a partner or colleague. Three attempts to jump as far as possible are allowed.
What equipment is needed? - a tape measure, non-slip surface, soft landing area and something to mark the starting/jumping line with.
How much does it cost? - very cheap for the equipment that is needed.
Skills needed to carry out the test? - power in the legs and good technique.
What practical value does the test have?- it is a good test for someone looking to improve on the power/explosiveness of their legs.
Advantages: The test is quick and easy to perform and it requires a small amount of equipment meaning the test can be done very efficiently with no complications.

Disadvantages: Some skill is needed in this test to produce a far jump, for instance they will need to get down low and throw the body forward when power through from the starting line to get as far as possible. a poor technique will result in a short jump.

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What is the tests purpose and what does it measure? - to test aerobic fitness.
How do you set up and run the test step by step? - there is a 200m square measured out with cones or flat markers for the participants to run around. They will attempt to continuously run for 12 minutes and try to achieve as many laps as they can. Boys have a target of 14 laps(2400km) to achieve a 10/10 and girls have to do 12 laps(2000km).
What equipment is needed? - a flat surface, stopwatch and sheets of paper and a pen to record timings and cones to mark out the track.
How much does it cost? - pretty cheap for the equipment that is needed for the test.
Skills needed to carry out the test? - cardiovascular/aerobic endurance.
What practical value does the test have?- it is a good test for someone looking to improve their cardiovascular/aerobic endurance aka become fitter.
Advantages: the cooper run is very quick and easy to set up, and a large number of people can be tested at once . It also will benefit the participant in a way that it will help them to improve their cardiovascular fitness and be able to record and improve on the scores he get on the cooper run to see results and progress they have made.
Disadvantages: people may not run continuously for 12 minutes, as the could just walk instead as they get tired, meaning that the test will not really push them and they will not improve their fitness from doing so. Therefore pacing themselves would prevent this from happening.

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What is the tests purpose and what does it measure? - the purpose of sit ups is to test how many sit ups you can do whilst testing the endurance of your core strength.
How do you set up and run the test step by step? - The standard procedure of performing a sit up test is to record the maximum number of sit ups in a certain time period (e.g. 30 seconds, 1 minute etc.)  On the other hand, the test could be performed where the person attempts to do as many sit-ups as possible and then the score they get is recorded when they stop and can no longer continue.
What equipment is needed? - flat surface, stopwatch and sheets of paper and a pen to record scores.
How much does it cost? - very cheap for the equipment needed.
Skills needed to carry out the test? - core strength and endurance.
What practical value does the test have?- it is a good test for someone looking to improve their core strength and muscles definition.
Advantages: the sit up test is very quick and easy to do with minimal equipment required. it can be done in large groups of people who can all be tested at once.

Disadvantages: people could do a sit up with there feet coming up off of the floor every so often meaning these are not valid sit ups. to prevent this they should have someone holding there feet down or someone watching them closely and counting which ones are valid and which ones aren't.

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SIT UPS

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What is the tests purpose and what does it measure? - the purpose of push ups is to test how many push ups you can do whilst testing the endurance of your upper body strength and the muscles of your arms, shoulders, chest and back.
How do you set up and run the test step by step? - A standard push up begins with the hands shoulder width apart and feet together or a slight gap between them, with your toes touching the floor. The body and legs must be in a straight line with your bum down and not sticking in the air. Keeping the body in the straight position, the person lowers the body to a point where the chest is a clenched fist away from the floor, or until there is a 90-degree angle at the elbows. The person then pushes himself back up to the starting position with the arms extended. This action is repeated, and test continues until exhaustion, or until they can do no more in rhythm or have reached the target number of push-ups.
What equipment is needed? - a mat, maybe a stopwatch if timing.
How long does the test take? - until exhaustion, or whenever the time they are trying to do it in finishes.
How much does it cost? - very cheap for the equipment needed.
kills needed to carry out the test? - muscular strength and endurance.
What practical value does the test have? - It is a good test to do for anyone looking to improve the muscular endurance and of there upper body and chest, back and arm muscles.
Advantages: the push up test is easy and quick to do and it also requires minimal resources, if not any. Many people can be tested at once and are able to participate because of the 0 cost of equipment. it develops the strength of your upper body and arms, back and chest which is good for people looking to improve muscular strength and muscle mass.
Disadvantages: it is not a skill related exercise just simply a muscle building one, meaning it will not improve a persons skill or technique within a sporting game. its just simply improving the strength of the upper body, arms, back and chest.

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PUSH UPS

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What is the tests purpose and what does it measure? - the purpose of the sit and reach test is to see how flexible the hamstrings are. The further you can reach on the equipment, the more flexible the hamstrings are.
How do you set up and run the test step by step? - The procedure for the sit and reach test requires a bench that is 50cm long. You take your shoes oiff and place your feet flat on the front of the sit and reach bench. you then stretch forward and see how far you can reach and hold it there so that someone can measure the distance. the measurement will be taken from the toe line to where the person has stretched too.
What equipment is needed? - a sit and reach bench.
How long does the test take? - as long as the participant takes to complete the stretch.
How much does it cost? - about £100 for the sit and reach bench.
Skills needed to carry out the test? - flexibility.
What practical value does the test have? - It is a good test to do for anyone looking to improve on there flexibility.
Advantages: The sit and reach test is a common test for flexibility and it is an easy and quick test to perform. Many people can participate as it does not take much skill to do, just a simple stretch.
Disadvantages: Different people vary in arm, leg and trunk length which can make comparisons between people misleading and not very accurate at all. peoples scores can also be recorded wrong if the person launches themselves forward and slams there hands down as far up as they have managed to stretch too which is the incorrect way of doing it and this will give them an incorrect score. the person doing it needs to place there hands on the sit and reach bench and slowly move them up until they can stretch no further. also, not everyone will want to work on flexibility of the hamstrings and the lower back and this is what this test targets. Therefore it is not relevant for someone who is working on flexibility of the quadriceps.

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SIT AND REACH

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30 METER SPRINT

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What is the tests purpose and what does it measure? - the purpose of the 30 metre sprint is to test acceleration and speed.
How do you set up and run the test step by step? - The 30 meter sprint test involves running a single maximum sprint over 30 meters, with the time recorded. A thorough warm up should be given, including some practice starts and accelerations. Start from a stationary position, with one foot in front of the other. The front foot must be on or behind the starting line. This starting position should be held for 2 seconds prior to starting, and no rocking movements are allowed. The tester should provide hints for maximizing speed (such as keeping low, driving hard with the arms and legs) and encouraged to continue running hard through the finish line.
What equipment is needed? - measuring tape or marked track, stopwatch or timing gates, cones and a flat and clear surface of at least 50 meters.
How long does the test take? - as long as the participant takes to complete the sprint.
How much does it cost? - it would be relatively cheap for the equipment that is needed.
Skills needed to carry out the test? - speed, acceleration and reaction time.
What practical value does the test have? - It is a good test to do for anyone looking to improve on there acceleration and speed.
Advantages: This test is easy and quick to set up and perform. little equipment is needed which means more people are likely to/will participate due to the low cost of the equipment. It is a good way of recording/testing the acceleration and explosive speed of an individual as well as the power of their legs.
Disadvantages: The test is not specific to everyone, as not everyone may want to improve or work on their speed so this could cause a lack of participation. Furthermore, you would need a partner to time your sprint and if you don't have a partner this means you may have to run with a stopwatch and time yourself which will also give inaccurate results.

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What is the tests purpose and what does it measure? - the purpose of the Illinois agility test is to test running agility and it measures how agile you are.
How do you set up and run the test step by step? - The length of the course is 10 meters and the width is 5 meters. Four cones are used to mark the start of the test, the end of the test and the two turning points within the run. there are then another four cones that are placed down through the centre which the person, running the test, weaves in and out of when running down the centre line. The person running the test lies on their front with their head in line with the start line and hands by their shoulders. On the shout of 'go' or start' the stopwatch is started and the person gets up as quickly as possible and begins the test. They then complete the test and the timer stops the stopwatch as soon as the participant crosses the line.
What equipment is needed? - A flat non-slip surface, marking cones, measuring tape and a stopwatch.
How long does the test take? - as long as the participant takes to complete the course.
How much does it cost? - it would be relatively cheap for the equipment that is needed.
Skills needed to carry out the test? - Quick feet, sharp and powerful turning, speed and balance and co-ordination.
What practical value does the test have? - it is a good test to do for any field type sport that involves co-ordination and speed. (e.g. football)
Advantages: This is a simple test to do, requiring little equipment. this means that more people can participate as they would not need to spend loads of money on equipment. The person who does the run has their abilities to turn in different directions and different angles all tested.
Disadvantages: the person participating will need to choose a good footwear; full of grip so that no matter what surface they run on their ability to turn is not hindered. Also, you may injure yourself if running on a slippery surface with poor footwear. The surface that the run is done on can effect times massively e.g. grass, indoors, 4G etc... Results can be inaccurate if people are timing so high tech/expensive equipment may be needed to collect accurate times/scores such as: timing gates.

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ILLINOIS AGILITY TEST

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240-pound fullback completes the "Illinois Drill" in 13.25 seconds at the end of the workout.