fitness testing overview
Below you will find a description of each of the tests you will complete this semester. We will do these test 3 times between February and June. The first results will act as your baseline to help you set SMART goals. You will plug your results into standardized results in order to understand where you 'stack up' in your age group. If you are 'below average' in a particular test, that might be a good one to set a SMART goal for.
Test 1: beep test
![Picture](/uploads/1/4/7/6/14766808/3138120.gif)
Measures: Cardiorespiratory/Cardiovascular Endurance
Description: 20m shuttle run. Complete as many shuttles as you can, running on the beep each time. When you get to the line, hit it and pivot to prepare for the next shuttle. DO NOT overrun the line and make a wide turn - you end up running farther than you need to.
Description: 20m shuttle run. Complete as many shuttles as you can, running on the beep each time. When you get to the line, hit it and pivot to prepare for the next shuttle. DO NOT overrun the line and make a wide turn - you end up running farther than you need to.
TEST 2: Push Ups
![Picture](/uploads/1/4/7/6/14766808/1847970.jpg)
Measures: Muscular Strength/Endurance
Description: Complete as many consecutive full push-ups as you can without stopping. A partner must count by placing their first on the ground aligned with your chest. A rep is only counted when you touch the fist. There is no time limit.
Boys - click here to see a demo. Girls - click here to see a demo.
Description: Complete as many consecutive full push-ups as you can without stopping. A partner must count by placing their first on the ground aligned with your chest. A rep is only counted when you touch the fist. There is no time limit.
Boys - click here to see a demo. Girls - click here to see a demo.
test 3: partial curls ups
![Picture](/uploads/1/4/7/6/14766808/170035.jpg)
Measures: Muscular Strength/Endurance
Description: Complete as many curl ups as you can in one minute. Keep your hands by your sides and your feet flat on the floor. Your hands must move through the full range of motion (10 cm). Try and maintain a consistent rythm.
Click here to see what it should look like.
Description: Complete as many curl ups as you can in one minute. Keep your hands by your sides and your feet flat on the floor. Your hands must move through the full range of motion (10 cm). Try and maintain a consistent rythm.
Click here to see what it should look like.
test 4: sit and reach
![Picture](/uploads/1/4/7/6/14766808/3825017.jpg)
Measures: Flexibility
Description: Take your shoes off and place feet into the box where indicated. Keep your knees straight. Place your hands on top of one another and reach as far forward as you can, keeping your knees straight. Repeat this three times and record your best score.
Description: Take your shoes off and place feet into the box where indicated. Keep your knees straight. Place your hands on top of one another and reach as far forward as you can, keeping your knees straight. Repeat this three times and record your best score.
test 5: illinois agility run
![Picture](/uploads/1/4/7/6/14766808/4746484.gif)
Measures: Agility
Description: Start face down on the ground in the push-up position, shoulders in line with start cone. Run the course as demonstrated in the class. MAKE SURE YOU CLEAN YOUR SHOES WELL BEFORE YOU START!
Description: Start face down on the ground in the push-up position, shoulders in line with start cone. Run the course as demonstrated in the class. MAKE SURE YOU CLEAN YOUR SHOES WELL BEFORE YOU START!
test 6: vertical jump
![Picture](/uploads/1/4/7/6/14766808/1149339.jpg)
Measures: Muscular Power
Description: Begin by standing sideways to the measuring board and reaching up the board as high as you can while keeping your feet flat on the ground. Record how high you are able to reach. Next, hold the Velcro marker between your ring and index fingers. Stand with feet shoulder width apart. Swing your arms low past your sides as you bend deeply at the knees. Explode from the ground and place the marker as far up the board as you can. Record how high you placed the marker. Finally, subtract your reach height from your jump height to calculate your vertical jump.
Description: Begin by standing sideways to the measuring board and reaching up the board as high as you can while keeping your feet flat on the ground. Record how high you are able to reach. Next, hold the Velcro marker between your ring and index fingers. Stand with feet shoulder width apart. Swing your arms low past your sides as you bend deeply at the knees. Explode from the ground and place the marker as far up the board as you can. Record how high you placed the marker. Finally, subtract your reach height from your jump height to calculate your vertical jump.
test 7: dot drill
![Picture](/uploads/1/4/7/6/14766808/7479730.gif)
Measures: Muscular Endurance/Coordination
Description: The drill consists of 5 patterns that you must complete 6 times each. Total time to complete all patterns 6 times is recorded.
Description: The drill consists of 5 patterns that you must complete 6 times each. Total time to complete all patterns 6 times is recorded.
test 9: grip strength
![Picture](/uploads/1/4/7/6/14766808/6416666.jpg)
Measures: Muscular Strength
Description: Start with your arm extended away from your body. Squeeze the dynamometer with as much force as you can with one hand. Repeat with your other hand. Do this 3 times each and record your best result for each hand.
Description: Start with your arm extended away from your body. Squeeze the dynamometer with as much force as you can with one hand. Repeat with your other hand. Do this 3 times each and record your best result for each hand.