Component of Fitness: Agility
Name of Test: Illinois Agility Run
Procedure:
The course is 10m in length and 5m in width. Set
up the cones as follows:
Start by lying face down on the ground behind the
starting cone (just to the right-hand side). The four
cones at the centre (2.5m in) should be spaced
3.3m from each other. When your tester shouts
“GO” get up and run the course as quick as you
can. Do not knock or step over any cone.
NB! You must go around the cones
Equipment Needed:
You need a stopwatch, measuring tape and 8
cones
Rating
Males
Females
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
table source: Davis B. et al; Physical Education and the Study of Sport; 2000 (From Topendsports.com)
Component of Fitness: Balance
Name of Test: Flamingo Balance Test
Procedure:
Stand on the beam with shoes removed. Keep balance
by holding the instructor's hand. While balancing on the
preferred leg, the free leg is flexed at the knee and the
foot of this leg held close to the buttocks. Start the watch
as the instructor lets go. Stop the stopwatch each time
the person loses balance (either by falling off the beam
or letting go of the foot being held). Start over, again
timing until they lose balance. Count the number of falls
in 60 seconds of balancing. If there are more than 15
falls in the first 30 seconds, the test is terminated and a
score of zero is given.
Attempt on both feet (Topensports.com)
Equipment Needed:
Stopwatch, metal beam 50cm long, 5cm high and 3cm
wide
Component of Fitness: Co Ordination
Name of Test: Alternate Hand Wall Toss
Procedure:
1. Stand facing the wall behind the line
marked 2m from the wall on the ground.
2. Your partner will say 'go' and start the stop
watch.
3. Throw the tennis ball underhand against
the wall.
4. On the rebound, catch the ball with the
opposite hand.
5. Continue to throw the ball against the wall
underhand and catch with the alternate hand
for 30 seconds.
6. Record the total number of successful
catches in 30 seconds
Equipment Needed:
Wall with a flat surface, tennis ball, measuring
tape, stopwatch
Rating
Score (in 30 seconds)
Excellent
> 35
Good
30 - 35
Average
20- 29
Fair
15 - 19
Poor
< 15
(Topendsports.com)
Component of Fitness: Speed
Name of Test: 20m Sprint
Procedure:
Set up a running lane 20m in length with a clear start
and finishing point.
The test involves running a single maximum sprint over
20 meters, with the time recorded.
Start from a stationary position, with one foot in front of
the other.
The front foot must be on or behind the starting line.
This starting position should be held for 2 seconds prior
to starting, and no rocking movements are allowed.
Sprint as fast as you can down the lane.
Record the time to 2 decimal places
Equipment Needed:
Stopwatch (timing gates), cones
Component of Fitness: Power
Name of Test: Standing Long Jump
Procedure:
Stand behind a line marked on the ground or
mat 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. The
closest point of the students to the start line
(generally a heel) is the measured point
Equipment Needed:
Standing long jump mat or measuring tape
The following table is for male athletes (adapted from: Hede et al. 2011):
Age
Excellent
Above average
Average
Below average
Poor
14
> 2.11m
2.11 - 1.96m
1.95 - 1.85m
1.84 - 1.68m
<1.68m
15
>2.26m
1.26 - 2.11m
2.10 - 1.98m
1.97 - 1.85m
<1.85m
16
>2.36m
2.36 - 2.21m
2.20 - 2.11m
2.10 - 1.98m
<1.98m
>16
>2.44m
2.44 - 2.29m
2.28 - 2.16m
2.15 - 1.98m
<1.98m
The following table is for female athletes (adapted from: Hede et al. 2011)
Age
Excellent
Above average
Average
Below average
Poor
14
>1.91m
1.91 - 1.73m
1.72 - 1.60m
1.59 - 1.47m
<1.47m
15
>1.85m
1.84 - 1.73m
1.72 - 1.60m
1.59 - 1.50m
<1.50m
16
>1.83m
1.83 - 1.68m
1.67 - 1.58m
1.57 - 1.45m
<1.45m
>16
>1.91m
1.91 - 1.78m
1.77 - 1.63m
1.62 - 1.50m
<1.50m
The world record for the standing long jump is currently held by Arne Tvervaag
(Norwegian) who, in 1968, jumped 3.71 meters. (Topendsports.com)
Component of Fitness: Reaction Time
Name of Test: Ruler Drop Test
Procedure:
The person to be tested stands or sits near the
edge of a table, resting their elbow on the table so
that their wrist extends over the side. The
assessor holds the ruler vertically in the air
between the subject's thumb and index finger, but
not touching. Align the zero mark with the subjects
fingers. The subject should indicate when they are
ready. Without warning, release the ruler and let it
drop - the subject must catch it as quickly as
possible as soon as they see it fall. Record in
meters the distance the ruler fell. Repeat several
times (e.g. 10 times) and take the average score.
Equipment Needed:
Meter Stick, table, chair
Norms adapted from Davis (2000) for 16 to 19 year olds.
Excellent
Above Average
Average
Below Average
Poor
<7.5cm
7.5 - 15.9cm
15.9 - 20.4cm
20.4 - 28cm
>28cm