AIM To measure static flexibility Equipment Tape measure, 2 x metre rulers Procedure Measure the length of the participants arm from their acromial process (edge of shoulder) to their fingertips. This is known as your arm length Have the participant lie on the floor with their arms fully extended overhead Have them grasp one ruler […]
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AIM The trunk rotation test is a measure of dynamic flexibility that measures range of motion of the hips and shoulders Equipment Chalk and a solid wall Procedure Mark a vertical line on the wall with chalk. Have the participant stand with their back to the wall directly in front of the line. Have them
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AIM To measure static flexibility of the hamstring muscles Equipment A sit and reach box (preferred) or a box and ruler Procedure The participant performs a thorough warmup and dynamic stretching Have participants remove their shoes and sit on the floor with head back and hips at 90 degree angle from the hip joint Have
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Technique Men should use the standard “military style” pushup position with only the hands and the toes touching the floor in the starting position. Women have the additional option of using the “bent knee” position. To do this, kneel on the floor, hands on either side of the chest and keep your back straight. Lower
AIM Abdominal muscle strength and endurance is important for core stability and back support. This sit up test measures the strength and endurance of the abdominals and hip-flexor muscles. How many sit-ups can you do in 1 minute? Count how many you can do in one minute and then check the chart below for your
AIM To measure the muscular endurance of the leg muscles Equipment A chair (ensure that the participants knee’s bend at right angles when they are sitting in the chair) Procedure A chair (ensure that the participants knee’s bend at right angles when they are sitting in the chair) When ready the participant sits down until
AIM The aim of the pullups test is to assess the muscular endurance of the arms and shoulder muscles Equipment A horizontal pull-up bar set at a height so that the participant’s feet do no touch the ground when they hang with their arms extended Procedure The participant hangs from the bar with their arms
AIM To measure the muscular endurance of the arms and shoulders and chest muscles Equipment A stopwatch Procedure Participant assumes the push up position with feet together and arms approx shoulder width apart. On signal the participant completes as many push-ups as possible in 60 seconds View Norms
AIM To measure anaerobic capacity/power and associated level of fatigue with repeated sprints Equipment Scales, stopwatch, measuring tape, markers and at least a 50m track Procedure Complete a thorough warm-up and dynamic stretches Weigh each subject prior to the test for use in calculations. Set up cones at each end of 35 meters of running
AIM To measure aerobic capacity within a maximal indirect field test Equipment A 400m running track or oval, stopwatch Procedure Complete a thorough warm-up and dynamic stretches To start, all participants line up behind the starting line. On the command ‘go,’ the stopwatch will start, and they will begin running. Encourage participants not to pace
AIM To measure anaerobic capacity whilst running Equipment An athletics track or oval with a 400m distance marked, stopwatch Procedure Complete a thorough warm up with dynamic stretching Participant runs the 400m track as fast as possible which is recorded with the stopwatch View Norms
AIM To measure anaerobic capacity whilst running in a maximal indirect field test Equipment A 300 – 400m running track or oval, stopwatch Procedure Complete a thorough warm-up and dynamic stretches To start, all participants line up behind the starting line. On the command ‘go,’ the stopwatch will start, and they will begin running. Encourage
