This test was quite successful for speed, as I had to push myself to run faster each time thus increasing my speed.
To improve it I would take a rest before trying each level as it would focus more on my speed rather than my cardiovascular endurance.
BALANCE
‘The stork test’. This is where you place your hands on your hips and then position the non-supporting foot against the inside knee of the supporting leg. Raise the heel to stand on the ball of your foot and hold for as long as you can
When I did this I only could stay balanced for 3.5 seconds because I lack balance.
My score on the stork test is very poor compared to the national average.
To improve this fitness test, I would get a friend to help me balance before I try the stork test alone.
REACTION TIME
‘The ruler drop test’ This test is where you get a friend or a teacher to drop a ruler when your had is at zero and see how many cms it takes you to catch it once it is dropped.
When I tested this, my reaction time was 35 cms which is 0.27 seconds.
This shows that my reaction time is poor.
This was successful as it showed how fast I could catch which is very useful in many sports like netball, basketball and football (goalkeeper).
To improve it, I would try doing it with both hands at the same time because , in general, both hands are needed in sports , not just one.
CARDIOVASCULAR ENDURANCE
‘The step up test’. This is where you
-Step up and down, one foot at a time, onto the step or bench for 3 minutes
-Try to maintain a steady four beat cycle (approx. 22 to 24 steps/minute)
-Use a metronome or have someone to help you keep to the required pace
-On finishing the test count the number of heart beats for 15 seconds
-Multiply the number of beats in 15 seconds by 4
When I tested it my number of beats was 100.
This is the national average results table for females aged 16-25.
This shows that, compared to the national average, my cardiovascular endurance is above average.
This test could be improved by doing it for longer because it would then be more to do with endurance and not just cardiovascular.
