Muscular Strength
Fitness Test
1 Repetition Maximum (RM)
The 1 RM Max squat test is a dynamic strength measure of the lower limbs primarily quadriceps and glutes. This should only be carried out by trained and competent individuals as the risk for injury is high,
Testing Protocol
1RM Protocol
– Instruct athlete to warm up with a light resistance of 5-10 reps
– Provide 1 minute rest period
– Estimate further warm up load that will allow client to complete 3-5 reps adding an extra 10-20% weight
– Provide 2 minute rest period
– Estimate near maximal load that will allow client to complete 2 – 3 reps.
– Provide 2 – 4 minute rest
– Increase load as before and allow client to complete 1RM.
– If successful allow 2-4minute rest period, then estimate new load.
– If unsuccessful then allow 2-4 minute rest period then decrease load to find 1RM.
Equipment required
– Barbells
– Squat Rack
– Stop Watch
– Note pad and pen
The 1RM test has good-to-excellent test–retest reliability.
The reliability of the test seems to be high regardless of resistance training experience, number of familiarization sessions, exercise selection, part of the body assessed (upper vs. lower body), and sex or age of participants. However, it is important clients are able to perform good technique for the tests to be valid. Time of day should be the same to retesting is accurate.
To calculate strength score divide the score by bodyweight. IB/IB bodyweight.
Aerobic Endurance
Fitness Test
1.5 mile cooper test
The 1.5 mile cooper test is a measure of an individuals capacity to utilise oxygen and is a common test used by military and athletes to give an indication of aerobic ability.
Testing Protocol
– Create 1.5 mile route either via outdoors or race track.
– Perform a warm up of major muscles
– On starters orders run 1.5 mile route as fast as possible
– Perform a cool down and stretch
One of the advantages of this test is it requires minimal equipment and there is a huge database of data in which to compare. However, for tests to be reliable and valid they must be completed on similar routes. For example, completing on a treadmill or outdoors in the hills may vary the results.
The test should only be carried out by trained individuals.
Normative data
1.5 mile cooper test
Sit and Reach Test.
Flexibility
The sit and Reach test is an indirect measure of static flexibility. It aims to measure forward trunk flexion, hamstring, hip and lower back range of motion.
Testing Protocol
– Perform a short warm up, and remove shoes prior to testing.
– Sit with heels place against the edge of the sit and reach box. Keep legs flat on the floor and keep the knees down.
– Place one hand on top of the other and slowly reach forward. As you reach forward drop your head lower and exhale out as you move forwards.
– The best of three trials should be recorded.
Equipment
Sit and Reach box required
Excellent
25+
Good
15
Average
14
Poor
13 –
Excellent
20+
Good
16
Average
15
Poor
14
Press Up Test
Muscular Endurance
The press up test is good measure of the muscular endurance of the upper body. This test is used as a screening for military personnel prior to join the Armed forces and can support athletes in understanding areas for development.
Testing Protocol
– Client assumes normal press up position with body rigid and arms shoulder width apart
– The client must lower themselves to 90 degrees of elbow flexion
– The test is the total number of completed press ups to exhaustion.
– For those that can’t complete the above version an alternative press up with the knees of the floor may offer extra support.
Press Up Normative Data
Body Composition
Underwater Weighing
Hydrostatic weighing is regarded as the most accurate method of determining body composition. This means that it requires specialist equipment and not generally available to the general public.
Skinfold Measurements
Skinfold measurements using skinfold callipers are a more practical option for measuring body composition. However, it requires considerable practice for a trainer to become proficient.
Bioelectric Impedance
Body fat scales work with the help of sensors underneath your feet that use bioelectrical impedance. When you step on the scale, a small electrical current runs up through your leg and across your pelvis, measuring the amount of resistance from body fat.
Then, the sensors in the scale measure the level of resistance that the current met as it travels back through your other leg.
There are variables that can affect the result and should only be taken as a guide.
Your gender. Women naturally have more body fat than men.
Where you store fat in the body.
Pregnancy. These scales aren’t recommended during pregnancy.
Your age. These scales aren’t suitable for children.
Your height and stature.
Frequent endurance and resistance training.
Athletes
6-13%
Fitness
14-17%
Acceptable
18-25%
Obese
25%
Athletes
14-20%
Fitness
21-24%
Acceptable
25-31%
Obese
32%
35m Dash
Speed Test
This test is best performed on a track or outdoors in calm weather for accurate results.
Testing Protocol
– Perform a warm up
– 1-3 people should keep time using a stop watch
– Line up at the starting position
– Timers start stop watch as soon as runner begins to run
– Sprint across the finish line as fast as you can
– Timers will stop the watch once line is crossed
– Maximum of 2-3 trials performed in one day with 3 minute rest in between intervals.
– Perform a cool down once finished
Equipment Required
– Tape Measure
– Cones to mark area
– Stop watch
This should only be performed by trained individuals . Anyone with injuries should not participate in this activity.
Excellent
<4.80
Good
4.80 – 5.09
Average
5.10-5.29
Poor
5.60+
Excellent
<5.30
Good
5.30 – 5.59
Average
5.60-5.89
Poor
6.20+
Standing Broad Jump
Power Testing (High – Speed – Strength)
The standing broad jump is useful measure of the power of an athlete. Personally I prefer this test over the vertical jump test as it requires less equipment and set up. However, there may be some instances that vertical jump tests can be used for various athletes such as basketball players.
Testing Protocol
– The athlete starts with their feet shoulder width apart and toes behind the line marked on the floor.
– Athlete swings their arms behind the body and initiates a counter movement from their hips and knees.
Athlete swings arms forward and extends knees and hips to leap explosively forward as far as possible.
– The trainer marks the back of the heel of the athlete and measures distance to the start line.
– The best score of 2-3 trials is recorded.
Equipment required
– Flat service with good traction
– Tape measure
– Straight line marked on the floor
Normative Data Standing Broad Jump
Illinois Agility Test
Agility Test
This test is useful to assess the athletes ability to turn in different directions and at different angles.
This test is simple to set up, requires minimal equipment and is perfect for sports such as football, rugby and basketball.
Testing Protocol
– See image below as a guide on how to set out cones
– Athlete should lie on their front head to the start line with hands by their shoulders
– On the word go the stop watch is started. The athlete gets up as quickly as possible and runs around the course in the direction indiciated in the image below.
Equipment
– Cones
– Stopwatch
– Track/field
– Measuring Tape
Illinois Agility Test
Use this diagram to support you in setting up the cones for the correct set up of the Illinois agility test
The T-Test
Agility
The purpose of the T-Test is to assess the agility of athletes and includes forward, lateral and backwards running.
Testing Protocol
Please see image below on how to set cones out for the Test.
• The athlete starts at cone A
• On the command of the trainer, the subject sprints to cone B and touches the base of the cone with their right hand
• They then turn left and shuffle sideways to cone C, and also touch its base, this time with their left hand
• then shuffling sideways to the right to cone D and touching the base with the right hand
• They then shuffle back to cone B touching with the left hand, and run backwards to cone A
• The stopwatch is stopped as they pass cone A
Notes – The trial will not be counted if the athlete crosses one foot in front of the other while shuffling, fails to touch the base of the cones, or fails to face forward throughout the test. Take the best time of 3 successful trials to the nearest 0.1 seconds.
Equipment
– Cones
– Stopwatch
– Measuring Tape
Please use the diagram to correctly measure and set up the T-Test