Professional Documents
Culture Documents
Physical Education
5. 50 Yard Dash
Good 83 – 96
Average 68 – 82
Below average 54 – 67
2. Rockport Test
This test also known as Rockport One Mile Test or Rockport Fitness Walking Test is
used for testing cardiovascular fitness. It requires minimal equipment. This test
consists of walking, which may be easy for middle-aged and older adults. This test
tells us about the aerobic fitness of an individual.
Equipment Required: 400m track, stopwatch and weighing scale.
Administration of Test:
1. Choose a windless day to conduct the test.
2. Record your weight in pounds (lbs)
3. Record the time to complete the one mile walk.
4. Immediately on finishing the walk record your heart rate (beats per minute)
5. Determine your maximum cardio respiratory ability (VO2max) from the
calculation given below.
Where:
These tests are designed to access the functional fitness of older adults with the help of
simple activities like getting up from a chair, walking, bending and stretching. These tests are
safe, enjoyable and meet scientific standards of reliability and validity. That is why easy tests
prepared for different body parts are given.
These are
Purpose: This test assesses leg strength and endurance of senior citizens.
Equipment Required: A straight or folding chair without arm rests (seat 17 inches/
44 cm high) and stopwatch.
Purpose: This test measures upper arm and shoulder girdle flexibility.
Equipment Required: None.
Purpose: This test measures speed, agility and balance while moving.
Equipment Required: Stopwatch, straight back or folding chair (seat 17 inches/44
height) cone, measuring tape, area clear of obstacles.