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The 30 second sit up test is a test that measures the muscular endurance of a person. The test can be carried out any where with the only equipment needed is a stopwatch. This means that the test Is very productive and easy to participate in the test is done when the person starts doing as many sit ups in the 30 seconds as they can the score recorded and compared to national averages.

1 Minute Sit Up Test (Men)

Age  18-25  26-35  36-45  46-55  56-65  65+
Excellent | >49 | >45 | >41 | >35 | >31 | >28
Good |  44-49 |  40-45 |  35-41 |  29-35 |  25-31 |  22-28
Above average |  39-43 |  35-39 |  30-34 |  25-28 |  21-24 |  19-21
Average |  35-38 |  31-34 |  27-29 |  22-24 |  17-20 |  15-18
Below Average |  31-34 |  29-30 |  23-26 |  18-21 |  13-16 |  11-14
Poor |  25-30 |  22-28 |  17-22 |  13-17 |  9-12 |  7-10
Very Poor | <25 | <22 | <17 | <13 | <9 | <7

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The one minute press up test is a test that measures the muscular endurance of a person. The test can be carried out with very little equipment, you will only need a stopwatch to carry out this test. This means that this test is very productive and very easy to participate in. You can set up the test by getting a person ready in the press up position and on your go they start to do press ups. The stopwatch must be going and during that minute the participant will do as many press ups as possible.
Compare your results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. Don't worry too much about how you rate - just try and improve your own score, and keep doing them the same way each time.

Table: Push Up Test norms for MEN

Age

17-19

20-29

30-39

40-49

50-59

60-65

Excellent |  > 56  |  > 47  |  > 41  |  > 34  |  > 31  |  > 30
Good |  47-56 |  39-47 |  34-41 |  28-34 |  25-31 |  24-30
Above average | 35-46 | 30-39 | 25-33 | 21-28 | 18-24 | 17-23
Average |  19-34 |  17-29 |  13-24 |  11-20 |  9-17 |  6-16
Below average | 11-18 | 10-16 | 8-12 | 6-10 | 5-8 | 3-5
Poor |  4-10 |  4-9 |  2-7 |  1-5 |  1-4 |  1-2
Very Poor  | < 4 | < 4 | < 2 | 0 | 0 | 0

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The sit and reach test Is a test that Is used to measure the component of flexibility. This test Is used by a person being sat down on the floor with bare feet pressed against a box that has a special tape measure on it that allows them to see the distance that they can reach. The participant must not have a warm up and should be bare feet once ready they should reach forward as far as they can to try and reach the furthest distance possible. The judge will be analyzing it and will see how far they reached. This test you will only need a specified box that can be bought online, although this is the only piece of equipment it is fairly expensive compared to the other tests. Once the box is acquired the test can be easily done with only needing a wall to press the box against meaning that this test is very practical.  As a disadvantage this takes a persons ability to look accurately at the length of which person touches the board.

5
excellent | +17 to +27 | +6.5 to +10.5 | +21 to +30 | +8.0 to +11.5
good | +6 to +16 | +2.5 to +6.0 | +11 to +20 | +4.5 to +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 | < -7.5 | < -15 | < -6.0

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The cooper run is a test that will measure the level of cardiovascular fitness that someone has. This test can be set up by marking out a track of a certain distance maybe 200m where you can easily identify the distance that the run has been. In this test a stopwatch will be set a 12 minutes and a participant will have to run around that track as quickly and as efficiently as they can with in that 12 minutes. To see if the result was any good they're results will be compared against averages of people of the same age and gender from around the UK. For this test you will need a tape measure and a stopwatch and some cones. These items are need to mark out the track and time the run. These items are all fairly cheap and very easy to set up meaning that the test is very practical.  A disadvantage to this is certain conditions of maybe weather or running surface may effect the results accuracy.

llent Above Ave Average Below Poor
Male 20-29 | > 2800m | 2400 - 2800m | 2200 - 2399m | 1600 - 2199m | < 1600m
Males 30-39 | > 2700m | 2300 - 2700m | 1900 - 2299m | 1500 - 1999m | < 1500m
Males 40-49 | > 2500m | 2100 - 2500m | 1700 - 2099m | 1400 - 1699m | < 1400m
Males 50+ | > 2400m | 2000 - 2400m | 1600 - 1999m | 1300 - 1599m | < 1300m

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The Illinoi agility run is used to measure the component of agility. How the measure this by setting up a circuit that's 5 by 10 meters long and is divided by a line of cones down the middle. The test starts when the performer starts to sprint off the line, from there the judge starts the stoppage watch watched the performer carefully to make sure he completes the test right. The test ends once the performer has correctly completed the course, and has crossed the finish line where the judge will be ready to stop the time. This test is very easy to use and is very cheap to set up, you will only need 8 cones a stopwatch and a tape measure to be able to participate in this test. There for this test is very practical and easy to complete. The disadvantages of this test is that it relies on a persons reactions time to measure the time, meaning it wont be 100% accurate. This is because people react at different times.

Rating Males (seconds) Females (seconds)
Excellent | < 15.2 | < 17.0
Above Average | 16.1-15.2 | 17.9-17.0
Average | 18.1-16.2 | 21.7-18.0
Below Average | 18.3-18.2 | 23.0-21.8
Poor | > 18.3 | > 23.0

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30m Sprint Test

The 30m sprint test is used to measure the component of speed. How they measure this is by a person sprinting 30 meters as quickly as they can from a stand still. From this they will gather how fast they run the 30m and they will be able to analysis how quickly they ran it. This is turn will give them an idea of how good the runners speed is. For this test you will need a tape measure to measure out the 30 meters and also 2 cones and a stopwatch. You will need the cones to signal where the start and finish line is, also you will need the stopwatch to measure the time that it takes. This test is cheap and very easy to setup all you need is a flat surface of 30m. This means it is a very practical test and very easy to complete.  As a disadvantage the time is relied on a person reaction time to get an accurate score this is because people react at different times.
rating  men  women

very good | < 4.80 | < 5.30
good | 4.80 - 5.09 | 5.30 - 5.59
average | 5.10 - 5.29 | 5.60 - 5.89
fair | 5.30 - 5.60 | 5.90 - 6.20
poor | > 5.60 | > 6.20

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Standing Broad Jump Test

This test is used to measure and judge the component of power, this test measures this by you having to jump as far as you can from a stand still to judge your explosive power through your legs. Once you have jumped they will measure from your furthest foot back how far you have jumped, the further you jump the more power your legs have. For this test you will need a tape measure and a meter stick. To set up the test you will need to put the tape measure laid down on the floor and the meter stick is used when the person has jumped and you have to line up the ruler with the back foot and line across to look at the tape measure to see how far they have jumped. This test is very cheap and is easy to setup as you only need a small area to carry out the test. There for it is a very practical test and easy to complete. As a disadvantage it relies on a person ability to be precise and accurate when scoring the jump to the right center meter.

males  females
rating (cm) (feet, inches)(cm) (feet, inches)
excellent | > 250 | > 8' 2.5" | > 200 | > 6' 6.5'
very good | 241-250 | 7' 11" — 8' 2.5" | 191-200 | 6' 3" — 6' 6.5'
above average | 231-240 | 7' 7" — 7' 10.5" | 181-190 | 5' 11.5" — 6' 2.5"
average | 221-230 | 7' 3" — 7' 6.5" | 171-180 | 5' 7.5" — 5' 11"
below average | 211-220 | 6' 11" — 7' 2.5" | 161-170 | 5' 3.5" — 5' 7"
poor | 191-210 | 6' 3" — 6' 10.5" | 141-160 | 4' 7.5" — 5' 2.5"
very poor | < 191 | 6' 3" | < 141 | < 4' 7.5"