Lab Title Topic Equipment Required Overall Instructions

1 Anaerobic Capacity 300-Yard (274 m) • Two parallel lines 25 yards (22.86 m) The instructor conducts the 300-yard (274
Testing Shuttle Run apart on a flat surface m) shuttle run. Students perform the run
• A stopwatch with at least a 0.1-second and analyze their results.
resolution
2 Aerobic Capacity 1.5-Mile (2.4 km) Run • Quarter-mile running track or The instructor chooses one run and
Testing measured and marked 1.5-mile (2.4 km) conducts this large-group test. Students
flat course with a good running surface perform the run and analyze their results.
• Stopwatch

12-Minute Run • 400 m (437-yard) track or flat looped

course with a marker at each 100 m
• Stopwatch

3 Anthropometry and Skinfold
Body Composition Measurements
4 Exercise Testing for Test Selection and
Athletes Order
• Skinfold calipers Students measure sites, calculate body
• Flexible tape measure density, and calculate body fat percentage.
• Marking pen
• None After being assigned a sport, students
choose tests, determine their order, and
discuss questions. Students also complete
an application practice question.

5 Techniques of Flexibility Exercise • Stretching mats The instructor demonstrates at least one
Exercise Techniques • A flat surface at least 5 yards (4.6 m) static stretching exercise in each category
long (for the dynamic stretching exercises) and demonstrates all of the dynamic
stretching exercises. Students perform the
exercises demonstrated using correct
technique.

6 Techniques of Resistance Exercise • A weight room with a variety of free The instructor demonstrates at least one
Exercise and Spotting weight equipment and machines; or, as a exercise in each category. Students
Guidelines minimum, 60- to 84-inch (152 to 213 cm) perform the exercises demonstrated using
broomsticks or dowels correct exercise and spotting technique.

7 Muscular Strength Vertical Jump Test • A smooth wall with a ceiling higher
and Power Testing than the highest jump height of the class
or group
• A flat floor with good traction
• Chalk of a different color than the wall
• Measuring tape or stick
• Permissible alternative: a commercial
device for vertical jump testing (e.g.,
Vertec)
The instructor chooses and conducts one
nonfatiguing test (vertical jump test or
standing long jump test), then chooses one
1RM test (1RM bench press or back squat)
and demonstrates proper lab procedure.
Students perform the tests and analyze
their results.

Standing Long Jump • A flat jumping area at least 20 feet (6

Test m) in length, which can be a gym floor,
artificial turf, grass field, or track
• A tape measure at least 10 feet (3 m)
long
• Duct tape or masking tape
• Permissible alternative: a commercial
jumping mat premarked in 0.5-inch (1 cm)
increments
 1RM Bench Press • A barbell, weight plates, and two
safety locks; enough total weight to
accommodate the maximum load of the
strongest athlete; and a variety of plate
sizes to allow for 5-pound (2.5 kg)
gradations in weight
• A sturdy bench press bench with
upright racks
1RM Back Squat • A barbell, weight plates, and two
safety locks; enough total weight to
accommodate the maximum load of the
strongest athlete; and a variety of plate
sizes to allow for 5-pound (2.5 kg)
gradations in weight
• A sturdy squat rack with adjustable
spotting bars

8 Techniques of Plyometric Exercise • A grass field, suspended floor, or large The instructor demonstrates at least one
Exercise Techniques rubber mat (at least 10 yards [9 m] long) exercise in each category. Students
• Plyometric boxes (6 to 18 inches [15- perform the exercises demonstrated using
46 cm] tall) with a nonslip top correct technique.
• Barriers (such as cones or low hurdles
18 to 24 inches [45-60 cm] tall)
• Medicine balls or plyometric balls (1-5
pounds [0.5-2.3 kg])

9 Speed and Agility T-Test • Four cones The instructor chooses and conducts one
Technique and • A tape measure at least 5 yards (4.6 agility test (T-test, hexagon test, or pro
Testing m) long agility test), then conducts the 40-yard (37
• Flat floor with good traction m) sprint test. Students perform the tests
• A stopwatch with at least a 0.1-second and analyze their results.
resolution
Hexagon Test • Adhesive tape of a color that contrasts
with the floor
• Measuring tape or stick
• Flat floor with good traction
• A stopwatch with at least a 0.1-second
resolution
Pro Agility Test • An American football field or other
field marked with three parallel lines 5
yards (4.6 m) apart
• A stopwatch with at least a 0.1-second
resolution
40-Yard (37 m) Sprint • Flat running surface with start and
finish lines 40 yards (37 m) apart, with at
least a 20-yard (18 m) space after the
finish line for deceleration
• A stopwatch with at least a 0.1-second
resolution
10 Muscular Push-Up Test • A foam roller 4 inches (10 cm) in The instructor chooses the push-up test or
Endurance Testing diameter (for female athletes) the YMCA bench press test. For the YMCA
bench press test, the instructor
demonstrates proper lab procedure.
Students perform the selected test and
also the partial curl-up test and analyze
their results.
10 Muscular The instructor chooses the push-up test or
Endurance Testing the YMCA bench press test. For the YMCA
YMCA Bench Press • A barbell, weight plates, two safety bench press test, the instructor
Test locks, and enough total weight to demonstrates proper lab procedure.
assemble an 80-pound (36 kg) or a 35- Students perform the selected test and
pound (16 kg) load (including safety locks) also the partial curl-up test and analyze
• A sturdy bench press bench with their results.
upright racks
• Metronome

Partial Curl-Up Test • Metronome

• Ruler
• Masking tape
• Mat
11 Facility Layout Facility Floor Plan • Graph paper Students examine a problem floor plan and
Design draw a new floor plan.