Fitness Testing


Fitness training gives an indication of current fitness levels. There are fitness tests for each component of fitness but you must know the ones below:

The Harvard Step Test

This tests cardiovascular fitness. 

  1. Participants step on and off a bench for five minutes

  2. Stop the test after the duration of five minutes

  3. After a minute, participants must take their heart rate (pulse one)

  4. Participants take their heart rate again, two minutes after the test is finished (pulse two)

  5. Take the final heart rate, three minutes after the test is finished (pulse three)

After taking the pulses use them to determinate your level of fitness:

Result = 30000 ÷ (Pulse 1 + Pulse 2 + Pulse 3)

Here is the normative data for a 16 year old:

The 12 Minute Cooper Run
This tests cardiovascular fitness.
  1. Find an area you can use as a track and calculate the perimeter
  2. For 12 continuous minutes, run around the track, whilst counting the number of laps you make
  3. Calculate the metres ran by multiplying the number of laps with the perimeter of the track
Here is the normative data for ages ​15-16:

The 12 Minute Cooper Swim

This also tests cardiovascular fitness.

1. Find out the length of a swimming pool 

2.Using any stroke, swim at a steady pace for 12 minutes and count the number of laps

3. Calculate metres swum by multiplying the number of laps by the length of the swimming pool

Here is the normative data for ​15-16:


The Illinois Agility Run Test

This tests agility.

The aim of the test is to weave through the cones in the quickest time possible. They must be organised as shown.

Here is the normative data for ages 16-19:

Hand Grip Dynamometer Test

This tests strength.

1. Using the dominant hand, the performer must apply as much grip pressure on the dynanometer as possible, then record result

2. Repeat the test three times, then record the highest result

Here is the normative data for ages 16-19:


The One-minute Sit-up Test

This tests muscular endurance.

  1. The performer lies on the mat with their knees bent with feet flat on the floor, with an assistant weighing their feet down and hands on their ears

  2. The assistant gives the command “GO” and starts the stopwatch

  3. The athlete sits up touching the knees with their elbows, then returns back to the floor and repeats as many in one minute

  4. The assistant must keept the athlete informed of the time remaining and count the number of sit-ups done in a minute

Here is the normative data for ages 16-19:​

The One-minute Press-up Test

This tests muscular endurance.

  1. The athlete must lay flat on the ground and place their hands by the shoulders. 

  2. They should then push themselves up then down and repeat for a minute.

Here is the normative data for ages 15+  


The 30m Sprint Test

This tests speed.

  1. After finding a flat​, non-slippery surface, mark out the distance of 30m using cones

  2. When the performer is ready, they must sprint to the cone, 30m away from them. An assistant must start the stopwatch as soon as the first foot passes the starting line and must stop it as the performer's torso reaches the finishing line

  3. The test must be repeated 3 times, the fastest time must be used to represent the performer's speed

Here is the normative data:

The Vertical Jump Test

This tests power.

  1. The performer must chalk their fingertips 

  2. Standing with their side to a wall, the performer must reach as high as they can and touch the wall (to make a mark), with feet flat on the floor 

  3. Then from a standing position, the performer must jump as high as possible and touch the wall again to leave a chalk mark

  4. The assistant must measure the distance between the first and second chalk mark made by the performer

  5. The performer must repeat the test 3 times

  6. The assistant may calculate the the average of the three results and use it to represent the performer's power.

Here is the normative data for 15-16 year olds:

The Sit and Reach Test

This tests flexibility.

  1. The performer must get a sit and reach box and place feet flat to have the box hang over the shins

  2. Next the performer should place hands on the 0cm mark, then when ready lean forward to push the ruler as much as possible.

Here is the normative data for 16-19 year olds: