Trunk Lift → Lie face down on the floor and clasp your hands behind your neck. Then have a partner hold your legs down and lift your head and chest off the floor, slowly. Hold position for as long as you can and the return to starting position.
Shoulder Stretch → Lie face down on the floor holding a broomstick above your head at shoulder width with palms down and arms and wrists straight. Raise your arms and stick as high as possible keeping chin on the floor. During the lift have a partner with you to measure the distance between the floor and bottom of the stick to get your result.
The Cooper Run → The Cooper Run is a 12 minute run. The idea is to see the distance covered in that time which can be used to estimate VO2 Max. Although various relationships have been found between the distance covered and VO2 Max in various population groups, the distance covered can be used in its own right as a measure of aerobic endurance training status.
Harvard Step Test → Step up on to a standard gym bench once every two seconds for five minutes. (We chose to do only 1 Minute). Have someone to help you keep to the required pace. One minute after finishing the test take your pulse rate (bpm) - Pulse 1, Two minutes after finishing the test take your pulse rate (bpm) - Pulse 2, Three minutes after finishing the test take your pulse rate (bpm) - Pulse 3.
Multi-Stage Fitness Test → The test is made up of 23 levels where each level lasts approx. one minute. Each level comprises of a series of 20m shuttles where the starting speed is 8.5km/hr and increases by 0.5km/hr at each level. On the tape a single beep indicates the end of a shuttle and 3 beeps indicates the start of the next level. Measure out a 20 metres section and mark each end with a marker cone. The athlete carries out a warm up program of jogging and stretching exercises. The test is then conducted. The athlete must place one foot on or beyond the 20m marker at the end of each shuttle. If the athlete arrives at the end of a shuttle before the beep, the athlete must wait for the bleep and then resume running. The athlete keeps running for as long as possible until he/she can no longer keep up with the speed set by the tape at which point they should voluntarily withdraw. If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn. Record the level and number of shuttles completed at that level by the athlete. At the end of the test the athletes conduct a warm down program, including stretching exercises.
Beam Hang → Hold on to the beam with the inner parts of your hands facing away from your body. Lift legs up of the floor and see how long you can hold your own weight on the beam. As soon as your feet touch the floor again, that is your time that is recorded for hanging.
Bench Press → Bench press consists of lifting as much weight on the bars provided and being able to do a sequence of repetitions with this weight. You must always start off on a light weight that you know you are going to be able to handle. Then you gradually build up a little more weight continuing to do the Repetitions. This increases the strength on the upper half of the body.
Hang Grip → Purpose: The hand grip test also activates the blood pressure control system and raises blood pressure, but not by stimulating pressure receptors as the Valsalva test does.
Hardware: The Handgrip Dynamometer (HGD) is a stowable hand held device capable of measuring instantaneous hand strength as a function of time for periods of up to 60 seconds. The principle components of the HGD are a handgrip, instrumentation amplifier, and associated cables. Dynamic voltage representing instantaneous hand strength will be taken from the output of the instrumentation amplifier and sent to a laptop computer or to a data acquisition system for data manipulation, display, correlation with other data sources, and/or storage.
Ski Sit → The Ski Sit test only needs one apparatus and that is the wall. You must sit with your back flat against the wall and your legs at a roughly 90 Degree Angle. Somebody will be timing you with a stop watch and as soon as your legs give way, the time is stopped and that is your final score. This takes a lot of strain on the legs and requires a lot of leg strength in order to get the best results.
Yard Stick Test → Sit on the floor with the back and head against a wall, legs fully extended with the bottom of the feet against the sit-and-reach box. Place the hands on top of each other, stretching the arms forward while keeping the head and back against the wall. Measure the distance from the finger tips to the box edge with a ruler. This becomes zero or starting point. Slowly bend and reach forward as far as possible sliding the fingers along the ruler. Hold the final position for two seconds. Record the distance reached to the nearest 1/10 of an inch. Repeat the test 3 times and note the best distance.
Tennis Ball Bounce → This test marks you on how good and quick your reactions are. The idea of the process is to stand still and use a partner to help you. You stand with your back to your partner. They then drop the ball from shoulder height and as soon as you hear the ball drop, you must turn around and catch it before it bounces for a second time. If the ball bounces twice, your score is marked as Zero.
Illinios Agility Run → This test measures the student's ability to get up from the ground and sprint while changing directions. The student will lie on the floor in a prone position. They will then get up and sprint 30 feet and return. They will then negotiate 4 obstacles covering a 30 foot area and return through the obstacles. The test concludes with another 30 foot sprint and return. The test is measure in the hundreds of seconds.
Sergeant Jump → This is a straight forward task. You must stand side on next to a wall with a piece of chalk in your hand. You reach up and mark how high you can touch. Then you jump up as high as you can and mark on the wall that height. Your score is marked on the distance between your standing mark and your mark off when you jumped. This is marked in CM’s. You are given 3 attempts and your best result is recorded.
