Sit and Reach Flex ibility Test

The sit and reach test is a common measure of flexibility, and specifically measures the flexibility
of the lower back and hamstring muscles. This test is important as because tightness in this area
is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first
described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.

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 least one-two seconds while the distance is
recorded. Make sure there are no jerky movements.

Push Up Test
Standard Pushup Test

This version is used for men:

 Perform a short warmup before performing any fitness testing.

 Begin in a pushup position on hands and toes with hands shoulder-width apart and elbows fully
extended.
 While keeping a straight line from the toes to hips, and to the shoulders, lower your upper body so your
elbows bend to 90 degrees.
 Push back up to the start position.
 That is one rep.
 Continue with this form and complete as many repetitions as possible without breaking form.
 Record the total number of full push-ups completed.

Modified Pushup Test

A modified version of the test is used for women, who tend to have less relative upper body strength than men.
The test is conducted in the same way as above, but uses a modified, "on the knee" pushup position.

 Perform a short warmup before performing any fitness testing.

 Begin in a modified pushup position, on the hands and knees with hands shoulder-width apart and
elbows fully extended.
 Drop the hips, and move the hands forward until you create a straight line from the knees, to the hips,
and to the shoulders.
 While keeping a straight position from the knees to the shoulders, lower your upper body so your elbows
bend to 90 degrees.
 Push back up to the start position.
 That is one rep.
 Continue with this form and complete as many repetitions as possible without breaking form.
 Record the total number of full modified pushups completed
Curl Up Test
Good strength and endurance of the abdominal muscles are important in promoting correct
posture and pelvic alignment. The curl-up abdominal fitness test requires the subjects to
perform as many curl-ups as possible following a set cadence.

o Purpose: The curl-up test measures abdominal strength and endurance, which is
important in back support and core stability.

o Equipment required:

o a flat, clean, cushioned surface

o Procedure: The student begins by lying on their back, knees bent at approximately 140
degrees, feet flat on the floor, legs slightly apart, arms straight and parallel to the trunk
with palms of hands resting on the mat. The fingers are stretched out and the head is in
contact with the mat. The measuring strip is placed on the mat under the students legs so
that their fingertips are just resting on the nearest edge of the measuring strip. The feet
cannot be held or rest against an object. Keeping heels in contact with the mat, the
student curls up slowly, sliding their fingers across the measuring strip until the fingertips
reach the other side, then curls back down until their head touches the mat. Movement
should be smooth and at the cadence of 20 curl-ups per minute (1 curl-up every 3
seconds).

Step Test

Procedure
Step on and off the box 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. This is a basic
step test procedure.

Squat Test
To undertake this test, you will require:

 A chair or box that makes the athlete's knees bend at right angles when they are sitting
 Assistant

This test requires the athlete to complete as many squats as possible with no rest.

o The athlete warms up for 10 minutes

o The athlete stands in front of a chair, facing away from it, with their feet shoulder
width apart
 o The athlete squats down lightly touching the chair with their backside before
standing back up and repeats this sequence of movements until they are unable
to continue
o The assistant counts and records the number of successfully completed squats

Hexagon Agility Test

o Equipment required: tape measure, chalk or tape for marking ground, stopwatch,
marking sheets.

o Test layout: Using athletic tape, mark a hexagon (six sided shape) on the floor. The
length of each side should be 24 inches (60.5 cm), and each angle should work out to be
120 degrees.

o Procedure: The person to be tested starts with both feet together in the middle of the
hexagon facing the front line. On the command 'go', they jump ahead across the line,
then back over the same line into the middle of the hexagon. Then, continuing to face
forward with feet together, jump over the next side and back into the hexagon. Continue
this pattern for three full revolutions. Perform the test both clockwise and anti-clockwise.

o Scoring: The athletes score is the time taken to complete three full revolutions. The best
score from two trials is recorded. Comparison of the anti-clockwise and clockwise
directions will show if any imbalances exist between left and right movement skills.

Stork Balance Stand Test

The stork balance test requires the person to stand on one leg for as long as possible

o Equipment required: flat, non-slip surface, stopwatch, paper and pencil.

Procedure: Remove the shoes and place the hands on the hips, then position the non-
supporting foot against the inside knee of the supporting leg. The subject is given one minute to
practice the balance. The subject raises the heel to balance on the ball of the foot. The
stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the
follow occur:

o the hand(s) come off the hips

o the supporting foot swivels or moves (hops) in any direction

o The non-supporting foot loses contact with the knee.

o The heel of the supporting foot touches the floor.

Standing Long Jump Test (Broad Jump)
The Standing long jump, also called the Broad Jump, is a common and easy to administer test
of explosive leg power.

o Equipment required: tape measure to measure distance jumped, non-slip floor for
takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also
available.

o Procedure: The athlete stands behind a line marked on the ground with feet slightly
apart. A two foot take-off and landing is used, with swinging of the arms and bending of
the knees to provide forward drive. The subject attempts to jump as far as possible,
landing on both feet without falling backwards. Three attempts are allowed.