Step Test

This simple test is designed to measure your cardiovascular endurance.

Equipment

  • a 12 inch high bench (or a similar sized stair or sturdy box), watch for timing minutes.

Procedure

Step on and off the box at a rate of 30 steps per minute (every two seconds) for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace.

Measurement

Heart rates should be recorded at pre-exercise (rest state), at the end of 3 minutes (immediately post-exercise) and 1 min post-exercise.

Sit and Reach Flexibility Test

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles.

Test Procedure

The basic outline of the sit and reach test is described below.

  • equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box)
  • procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements.

Push-Up Test

The push up test measures upper body strength and endurance. In this test, the maximum number of push up performed in 30 seconds. Pushups should be controlled and may be done from toes or knees.

  • equipment required: floor mat,
  • procedure: Start in the push up position - with the hands and toes touching the floor, the body and legs are in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back and knees straight, the subject lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. The subject records the total number of pushups they were able to complete in 30 seconds.

Curl Up Test

The curl up test used to measure the muscular strength and endurance of the abdominal muscles. Abdominal muscle strength is important for core stability and back support.

  • purpose: The curl up test measures abdominal strength and endurance, important in back support and core stability.
  • equipment required: flat, clean, cushioned surface, stopwatch, recording sheets, pen.
  • partial curl up procedure: In this test the subjectlayson their back with the arms fully extended with fingers resting on the legs and pointing toward the knees. The subject curls up slowly, sliding the fingers along the legs until the fingertips touch the knees, then back down again, until the head touches the mat. The subject records the total number of curl ups they were able to complete in 30 seconds.

3 Hop Test

  • purpose: to measure horizontal and vertical power of the legs with a component of balance and coordination.
  • equipment required: tape measure to measure distance jumped. The starting take off line should be clearly marked.
  • procedure: The aim of this test is to perform three consecutive double-leg hops as far as possible. The subject starts by standing behind a line with feet shoulder width apart.When ready, they are to perform three consecutive broad jumps non-stop, using a forward as well as a vertical jump style that allows them to gain maximum distance. They are able to use their arms assist the explosive movement and for balance.Upon landing of their 3rd jump, the final measurement should be measured from the heels.

Vertical Jump Test

This procedure describes the method used for directly measuring the vertical jump height jumped. There are also timing systems that measure the time of the jump and from that calculate the vertical jump height.

  • equipment required: measuring tape or marked wall, chalk for marking wall (or Vertec or jump mat).
  • Procedure:the subject stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The subject then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score.

Jump Rope Test

  • purpose: this is a test of foot speed, body control and cardiovascular fitness.
  • equipment required: skipping rope, stopwatch, a flat non-slip surface.
  • procedure: subjects complete as many 2 foot jumps over their rope in the 30 second time period. Total number of jumps is recorded at end of 30 seconds.

Pro Agility Test

  • purpose: this is a test of speed, explosion, body control and the ability to change direction (agility).
  • equipment required: stopwatch, 3 marker cones, a flat non-slip surface.
  • procedure: Three marker cones are placed along a line five metres apart. The subject straddles the middle line and puts one hand down in a three-point stance. The subject can start by going either to the right or left direction. For example, on the signal 'Go' the subject turns and runs five metres to the right side and touches the line with their right hand. They then run 10 metres to their left and touches the other line with their left hand, then finally turns and finishes by running back through the start/finish line. The subject is required to touch the marker at each turn. Total time will be recorded.

Program Coordinator

Jason Weber PGD, BSPE, CEP

966-1006