Cooper 12-minute run/walk test
How: Run, or walk if you must, as far as you can in 12 minutes round a measured track.
Measures: Cardiovascular endurance. Record the distance covered, in metres: the further, the better.
Fitness tests
Every component of fitness in the course, what it means, and the tests for it. Warm up before any test, and do it the same way each time so the results can be compared.
Cardiovascular endurance
The ability of the heart, lungs and blood vessels to supply oxygen to the working muscles, so the whole body can keep exercising for a long time. Also called stamina.
Where it matters: Long-distance running, triathlon, and a midfielder in football.
Multi-stage fitness test
How: Run between two lines 20 m apart, reaching each line before the bleep. The bleeps get faster each level. Stop when you can't keep up.
Measures: Cardiovascular endurance. Record the level and shuttle reached: the higher, the better.
Muscular endurance
The ability of a muscle or group of muscles to keep contracting many times without tiring.
Where it matters: Rowing, where the arms and legs repeat the stroke hundreds of times, and swimming.
Press-up test
How: Do as many full press-ups as you can in a set time, often one minute, keeping your body straight.
Measures: Muscular endurance of the upper body. Record the number of press-ups.
Sit-up test
How: Do as many sit-ups as you can in one minute, with knees bent and feet flat.
Measures: Muscular endurance of the abdominals. Record the number of sit-ups.
Speed
The ability to move the body, or part of it, quickly.
Where it matters: The 100 m sprint, and a winger chasing the ball in rugby or hockey.
30 m sprint test
How: Sprint 30 metres as fast as possible, timed with a stopwatch or timing gates.
Measures: Speed. Record the time, in seconds: the lower, the better. Timing gates are more reliable than a stopwatch.
Strength
The maximum force a muscle or group of muscles can produce against a resistance.
Where it matters: Weightlifting, and a rugby prop pushing in a scrum.
Grip strength dynamometer test
How: Squeeze the handle of the dynamometer as hard as you can with your stronger hand. Take the best of three tries.
Measures: The strength of the hand and forearm. Record the best result, in kilograms.
One repetition maximum (1RM)
How: Find the heaviest weight you can lift once with correct technique, for example on a bench press or leg press.
Measures: The strength of the muscles used in the lift. Record the weight, in kilograms.
Supervision: Must be supervised, after a warm-up and with someone spotting you, because lifting near your maximum risks injury.
Power
The ability to use strength quickly: a combination of strength and speed (power = strength × speed).
Where it matters: The long jump, and a basketball player jumping for a rebound.
Standing jump test
How: Stand behind a line with your feet together, swing your arms and jump forward as far as possible. Measure from the line to the back of your heels.
Measures: Power in the legs. Record the distance, in centimetres.
Vertical jump test
How: Stand side-on to a wall and mark the highest point you can reach. Then jump as high as possible and mark the wall again. Measure the difference.
Measures: Power in the legs. Record the height, in centimetres.
Flexibility
The range of movement possible at a joint.
Where it matters: A gymnast performing the splits, and a hurdler lifting the leading leg over the hurdle.
Sit and reach test
How: Sit with your legs straight and your feet flat against a box. Slowly reach forward along the ruler as far as you can and hold the position.
Measures: The flexibility of the hamstrings and lower back. Record the distance, in centimetres.
Notes: Flexibility, agility, balance, co-ordination and reaction time
Agility
The ability to change the direction of the body quickly while keeping control.
Where it matters: A netball player dodging a defender, and a rugby player sidestepping a tackle.
Illinois agility test
How: The course is 10 m long and 5 m wide, with four cones in a line down the middle. Start lying face down; on the signal, get up and run the course, weaving in and out of the middle cones, as fast as possible.
Measures: Agility. Record the time, in seconds: the lower, the better.
Notes: Flexibility, agility, balance, co-ordination and reaction time
Balance
The ability to keep the body steady and in control, whether still or moving, by keeping the centre of mass over the base of support.
Where it matters: A gymnast on the beam, and a surfer staying upright on the board.
Stork stand test
How: Stand on one leg, put the other foot against the inside of the standing knee and your hands on your hips. Raise your heel to stand on your toes, and hold it as long as you can.
Measures: Balance. Record the time held, in seconds.
Notes: Flexibility, agility, balance, co-ordination and reaction time
Co-ordination
The ability to use two or more body parts together, smoothly and accurately.
Where it matters: A tennis player moving into position while swinging the racket, and a wheelchair basketball player pushing the chair while bouncing the ball.
Wall throw test
How: Stand 2 m from a wall. Throw a tennis ball underarm against the wall with one hand and catch it with the other, then throw it back and catch it with the first hand.
Measures: Co-ordination. Record the number of catches in 30 seconds.
Notes: Flexibility, agility, balance, co-ordination and reaction time
Reaction time
The time taken to respond to a stimulus, such as a sound or a movement.
Where it matters: A sprinter starting at the gun, and a goalkeeper reacting to a shot.
Reaction time ruler test
How: A partner holds a ruler upright, with the zero mark level with the top of your thumb and finger. Without warning they let go, and you catch it as quickly as you can.
Measures: Reaction time. Record the distance the ruler fell, in centimetres, as the average of several tries: the shorter, the faster.
Notes: Flexibility, agility, balance, co-ordination and reaction time