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Fitness testing is a central and essential feature of all fitness training and will be used before training begins, during the training programme and again at the end of the training programme.

The importance of fitness testing

See also the goal setting guide.

Methods and protocols of fitness testing

Here are some of the most popular methods of testing each component of fitness with a short description of the protocol for each.

Testing health-related components of fitness

Strength - Hand grip dynamometer

• Grip with dominant hand
• Apply maximum force while arm is straight in front of the body
• Repeat three times while non-participant records the maximum force reading

Strength – One rep max test

• Select the body part that is to be tested and use the weight lifting technique for that body part – for example quadriceps a leg extension, pectorals – bench press
• Lift a weight that is more than the training weight
• Rest for 5 – 10 minutes then select a heavier weight
• Repeat the process until a weight is selected that can only be lifted successfully for one rep
• Usually measured in kilograms

Cardiovascular endurance - Multi-stage fitness test

• Mark out a 20 m course
• Participants must arrive at end line on the beep or wait for the beep before running back
• Participants must run until total exhaustion prevents completion of two to three shuttles

Cardiovascular endurance – Twelve minute Cooper run or swim

• Measure the specific distance around a pitch or track (could be distance in the swimming pool)
• Participants run or swim as far as possible in the twelve minutes
• The exact distance covered is recorded and compared to normative scores

Flexibility - Sit and reach test

• Remove shoes and position sit and reach box against the wall
• Keep knees completely locked and reach forward with one hand on top of the other
• Stretch and hold position for two seconds while non-participant records score

Speed - 30 metre sprint test

• Mark out a 30 metre distance on an even, firm surface
• Participant takes a rolling start so that they are running at full speed as they hit the start line
• Ensure accurate timing by using two timers

Muscular endurance - 60 second press-up test

• On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds
• Elbows moving from the locked, straight position to 90 degrees of flexion
• Non-participant counts the completed actions and judges that all actions are full

Muscular endurance - 60 second sit-up bleep test

• On a cushioned surface the participant performs as many full sit ups as they are able to in time to set beeps over 5 minute period
• Lying on the back, elbows bent and hands by the ears, knees bent, the participant moves from a lying position to sitting up with their elbows touching their knees and then returns to the ground
• Non-participant holds the participants feet on the ground, counts the completed actions and judges that all actions are full
• Measured in complete number of sit-ups performed

Body composition – skin fold callipers

• This test is done using skin-fold callipers. Skinfolds are taken from four body sites:
  • triceps – the skinfold is taken on the back of the arm between the shoulder and the elbow
  • biceps – the skinfold is taken on the front of the arm between the shoulder and bottom of the upper arm
  • subscapular – the skinfold is taken 2cm below the lowest point of the shoulder blade
  • suprailiac - the skinfold is taken just above the hip bone

Testing skill-related components of fitness

Agility - Illinois agility test

• Mark out the course to the exact measurements required
• Participant starts in a face-down lying position at the start line
• Ensure accuracy of timing with two timers at the finish line

Coordination – Alternate hand wall toss test

• Participant stands exactly two metres from a smooth-surfaced wall
• Participant throws the ball with one hand and catches with the other and repeats
• Non-participant counts number of successful catches in 30 seconds

Reaction time - Ruler drop test

• Hold a 30 cm ruler above the open hand of the participant
• The 0 cm mark must be directly between the thumb and index finger
• Non-participant drops the ruler with no warning and participant catches
• The score is taken from where the top of the thumb hits the ruler after three tests provides an average

Balance - Standing stork test

• Participant places their hand on hips and one foot on inside knee of the opposite leg
• Participant raises their heel and holds the balance for as long as possible
• The score is taken as the total time the participant held the balance successfully

Power - Vertical jump test

• Participant stands sideways onto wall and measures height with an up-stretched arm
• Participant jumps as high as possible and marks wall at peak of the jump on three occasions
• The average distance between the standing and jumping height is taken as the score

Health screening

Screening is a way of finding out if people are at risk prior to an exercise programme. Screening can take the forms of questionnaires to find out calorie input and expenditure as well as general health and lifestyle to physical tests such as measuring heart rate and blood pressure.

Validity and reliability

With all of these tests it is essential to judge both the validity and reliability of the process. Validity refers to the test measuring what is claimed to measure. It is difficult to justify whether the handgrip dynamometer test measures whole body strength rather than just arm strength. Likewise, the multi-stage fitness test is a more appropriate test for distance runners compared to swimmers or cyclists.

Reliability requires that the test should produce similar results each time the test is taken unless there has been a significant change in the fitness level of the participant. It is essential that fitness tests be completed with the scientific rigour found in experimental practices, especially with regard to the accuracy of timing and measurement.

Use of test data

All the fitness tests provide data which can be compared to normative scores. These normative scores are indicators of how the participant has performed in comparison to the general population. Fitness tests are only relevant when the scores are compared to normative data. However, highly trained athletes may find that normative comparisons are no longer relevant to their own progress. An athlete such as Katarina Johnson-Thompson will only be interested in how her fitness data compares to other athletes and specifically to her own previous fitness test performances. As a result, Katarina's ongoing fitness can be tracked and action can be taken exactly when and where it is needed most.