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Sit and Reach

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Skin Fold

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Standing Broad Jump

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What is the purpose of the 12 Minute Cooper Run Test?

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What is the purpose of the 12 Minute Cooper Run Test?

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The purpose of the 12 Minute Cooper Run is to test your aerobic fitness (the ability of the body to use oxygen to power it while running).
How do you set up and run the test?
To set up the test place markers at set intervals around the track to aid in measuring the completed distance. Participants run for 12 minutes, and the total distance covered is recorded. Walking is allowed, though the participants must be encouraged to push themselves as hard as they can to maximize the distance covered.
Equipment needed?
Flat oval or running track, marker cones, recording sheets and a stop watch.
Advantages: Large groups can be tested at once, and it is a very cheap and simple test to perform.

Disadvantages: Practice and pacing is required, and performance on this test can be affected greatly by motivation.

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What is the purpose of the Skin Fold test and what does it measure?

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What is the purpose of the Skin Fold test and what does it measure?

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The purpose of the Skin Fold test is to estimate body fat level by the measurement of he skinfold thickness.
How do you set up and run the test?
Skinfold measurement can use from 3 to 9 different places on the body. The right side is usually only measured (for consistency). The tester pinches the skin at the appropriate site to raise a double layer of skin, but not the muscle. The callipers are then applied 1 cm below and at right angles to the pinch, and a reading in millimetres taken two seconds later. The mean of two measurements should be taken. If the two measurements differ greatly, a third should then be done, then the median value taken.
Equipment needed?
Skinfold callipers, recording sheet and a marker pen.
advantages: Skinfold measurements are widely utilized to assess body composition. After the original outlay for callipers, the daily tests costs are minimal.
Disadvantages : You may feel uncomfortable stripping down in front of the tester. Can easily be done wrong and produce false results.

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What is the purpose of the 30 Meter Sprint test and what does it measure?
The 30 Meter Sprint test is designed to measure your acceleration and speed.
How do you set up and run the test?
The 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.
Equipment needed?
Measuring tape, stopwatch, marker cones, flat and clear surface of at least 50 meters.
Advantages : The test is not very expensive, and doesn't take long to do.
Disadvantage : Requires an assistant and also requires a huge space with a dry surface to prevent slipping over.

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What is the purpose of the Sit and Reach test and what does it measure?

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What is the purpose of the Sit and Reach test and what does it measure?

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The Sit and Reach test is designed to measure the flexibility of the lower back and hamstring muscles.
How do you set up and run the test?
In this test you sit on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements.
Equipment needed?
Sit and reach box (or alternatively a ruler can be used, and a step or box).
Advantages: Easy and quick test to perform. If using the standard testing procedure, there is a lot of published data- to use for comparison.

Disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.

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What is the purpose of the Standing Broad Jump test and what does it measure?

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What is the purpose of the Standing Broad Jump test and what does it measure?

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The Standing Broad Jump test is a test designed to see how powerful the muscles in your legs are and how far you can jump from standing still.
How do you set up and run the test?
The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed.
Equipment needed?
Tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred.
Advantages: this test is simple, cheap, quick to perform and requires little equipment.

Disadvantages: there is some skill component in this test.

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What is the purpose of the Illinois Agility Test and what does it measure?
The Illinois agility test is a test designed to see how agile someone is. It is a simple test and it is easy to administer as i requires little equipment. It tests the ability to turn in different directions and at different angles.
How do you set up and run the test?
The length of the course is 10 meters and the width is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. You should lie on your front and hands on your shoulders. On the word 'Go' the stopwatch is started by someone else, and you gets up as quickly as possible and run around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
Equipment needed:
Flat non-slip surface, marking cones, stopwatch and measuring tape.
Advantages: Requires little equipment. Also, the players ability to turn in different directions and different angles is tested.

Disadvantages: Choice of footwear and surface of area can effect times greatly. Results can be subject to timing inconsistencies, which may be overcome by using timing gates. Cannot distinguish between left and right turning ability.

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Standing Broad Jump

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The standing broad jump test is a great way to test for leg power in athletes. It is an easy test for all ages and can be done with a simple tape measure at pretty much any location. Filmed by Todd Cambio, CSCS. http://www.GoPrecisionFitness.com

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Illinois Agility Test

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Uploaded by Mr Hughes - Physical Education on 2015-02-20.