The test is quite simple the subject runs to and fro between two lines 20 metres apart to the timing of a pre-recorded tape/CD. The subject is paced by an audible bleep that gets faster in one minute stages. The test finishes when the subject cannot keep up with the pace set by the recording.
Muscular endurance- Timed press ups/sit ups
These tests are based on the amount of sit ups or press ups a subject can do in a set period of time. The two most commonly used time period are 30 seconds and 1 minute. The test protocol is the same for both tests. Which one you do is often most dependent on which normative values you can get a hold of.
Improvement: Free weights
Test: Grip Dynamometer
This involves the use of a Grip dynamometer, which measures the force generated by the subjects grip in one hand. The subject grips the dynamometer with their dominant hand and raises the arm away from the body until the arm is level with their shoulder. The subject then slowly brings the arm down toward the body while apply a maximum force to the Grip Dynamometer. The test ends as the hand reaches the subjects leg. Note neither the subjects hand or the Grip Dynamometer must touch the subject leg or the side of their body.
Flexibility- Sit and Reach test
This is designed to test the flexibility around the hip joint and it is viewed as a good overall predictor of a person’s flexibility. The subject sits with legs straight out in front and their feet flat against the box. The subject slowly reaches forward as far as they can go and holds that position so a accurate reading can be taken.
Speed- 20m sprints
This involves running between two cones/light gates which record how fast the subject’s speed is. The subject starts off at the start point. The subject is told to go and the stopwatch is started simultaneously. The time to complete the distance is recorded.
Power- Weight sled
This involves a sled that is weighted to about 10% of the athletes weight. From a standing start, the athlete runs as hard and fast as possible for about 50 metres. The sled increases the resistance on the athlete when running causing the legs to produce more power in order to achieve the usual speed. Another benefit can be that it improves running technique (leaning forward on push off and taking larger ‘more powerful’ strides).