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This is a common and effective way of judging an individuals body fat composition. The test is performed by an assistant using the equipment to grab onto the piece of skin above the hipbone and the piece of equipment judges the amount of body fat from the body. The equipment which is required for this body composition test is a sheet to record data and skinfold callipers. The test is performed 3 times to get an accurate result.

An advantage of this test is the minimal daily costs after the initial purchase of the callipers alongside how it is widely used across the industry to judge body fat composition. Finally, Skinfold Callipers are a lot simpler in comparison with hydrostatic weighing and other body fat testing techniques. A disadvantage for the test would be the specialist form of equipment that is required, the necessary use of an assistant and how, as it is a lot simpler than other forms of measuring body fat composition, it is not as in detail and specific.

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The grip strength dynamometer is an effective way of judging the strength in the grip of the performer. The test is performed by the athlete using their dominant hand, squeezing and applying as much grip as possible to the dynamometer that is already raised above the head. This is repeated three times and the assistant records the greatest result which is used to assess the athletes performance.

The test had a variety of advantages which make it could a good test including it is quick and simple to set up and perform alongside having minimal equipment being required. On the other hand the disadvantages include the fact that an assistant is required to record the results which add complications if an individual is trying to record their own information. Secondly, the dynamometer that is required is a form of specialist equipment which is not convenient for individuals wanting to perform this test.

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Aerobic Endurance - 12 Minute Cooper Run

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Aerobic Endurance - 12 Minute Cooper Run

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The 12 minute cooper run tests the performers aerobic and cardiovascular endurance by having a flat or oval track that the performer runs around repeatedly with each time they complete a full rotation, it is recorded and at the end of the 12 minutes the score is simple and easy to record. The equipment required for a cooper run, is a running track alongside a stop watch and recording sheets for the statistics.

The test is longer than the others within this assignment but that is due to working on aerobic endurance which obviously a longer activity which could be seen as a disadvantage alongside that it requires another individual to score the results as over the course of 12 minutes it can be quite difficult to recollect and the fact it is greatly effected by motivation. The advantages of this test include the fact that it can be used on a group of individuals at all different abilities, it is cost effective due to it being free and simple to run and perform.

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The one minute pressup test is a great way of testing an individuals muscular endurance through the basic exercise which works your deltoids. A press up test should be performed on a smooth surface and can be performed on most terrain although some individuals like to use mats. No equipment is technically needed for this test as the performer just has to do as many press ups within a minute. An optional mat can be used to take away from the hard surface of the floor.

The one minute press up test takes one minute to perform and the lack of equipment required make it a great test alongside the simplicity it requires but the relation to practical value is a positive one as it increases muscular endurance in the arms which can be used in a variety of sports. The only disadvantage of this test is that it only tests muscular endurance in specific areas and not a full body endurance test as the performer would have to take part in more tests for that.

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The 30m dash is an effective way to test the speed of a performer, the test is simple and effective as the only piece of equipment you need is to measure the distance that the performer must sprint and try to complete in the quickest way possible. The tests purpose is to measure the speed and technique of the performer within their coverage of the distance. The set is simple to set up as the performer has to measure the distance of 30m and run three times and take the best score. The test has a large amount of advantages due to its simplicity and how relatable it is into a variety of sports as anaerobic sprints are often needed in a multitude of sports such as a baseball player sprinting for a plate or a rugby player running to score a try. A possible disadvantage is that it does not include sporting factors such as a defender and a variety of terrains could be used which could enhance timing.

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Flexibility can be tested by a test called sit and reach which is performed by the individual placing a box against a flat surface such as a wall, sitting down and extending the legs to the box with locked knees. Then placing the hands as far as they can onto the box leaning forward and straining the quad leg muscle in doing the stretch. The sit and reach test measures the amount of flexibility in the legs of the athlete. The test has to be performed 3  test times and one separate time that the result is recorded on which can be compared to a national average which will help the individual to discover their flexibility level.

The test's advantages are that it is quick and simple to do as the only requirements are a box with measuring information on top of the box and to place it against a wall. A specific measuring box can be purchased which has the measuring information already placed on but a DIY cheaper alternative can be easily replicated. Another advantage is that the performer does not require a vast amount of skill as they simply have to lean forward onto a box and hold that position for a short amount of time.

The only disadvantage would be that this test might not have a massive amount of practical value as flexibility is hard to judge in most sports but gymnasts would use this test regularly to judge their limb flexibility.

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The broad jump is a test that is used to demonstrate explosive power as the athlete performs a static jump which is measured by a piece of measuring equipment. This shows the strength of the legs although technique is also pivotal for a successful jump.

The test is set up simply by having a start area where the athletes jump from with a piece of measuring equipment alongside which covers the distance of the individual so that they can judge their explosive power in their legs with this simple and cheap test as financially it is affordable.

The test can be performed quickly and effectively as the individual jumps 3 times and takes their best score which can be compared to others who are similar in age and discover whether it is a strength or weakness.

The skills needed to carry out the test is the knowledge of how to jump forwards, although technique is pivotal over time it can be improved.

This test can be effective in a variety of sports such as leaping in a line-out of rugby or receiving a catch in american football.

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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