Cardio respiratory Endurance (stamina) Multi stage fitness test Coopers 12 minute run Harvard step test PWC170 cycle ergometer test Progressive 20m shuttle run test. Performers must reach the line at the end of each shuttle before the beep. When they can no longer do this they record the level achieved Performers run as far as they can in 12 minutes This involves stepping up and down on a bench to a set rhythm for 5 minutes Recovery heart rates are then recorded 3 consecutive 4 minute workloads are completed on a cycle ergometer. Each have target heart rates Load 1: 115-130 Load 2: 130-145 Load 3: 145-165 The HR for each workload is graphed and a line of best fit is drawn Easy testing procedure Not time consuming as large groups can be tested together Standardised data that can predict VO2(max) Easy testing procedure Little equipment Not time consuming as groups can be tested together Standardised data Easy testing procedure Little equipment Sub-maximal test Sub-maximal test Weight of the performer is supported in the saddle a prediction of VO2(max) test a running action (relevance for swimmers?) Maximal test Relies on manual recording of heart rate-risk of errors Have to keep to the stepping rate Some have difficulty keeping up Stepping is not sport specific Cycling is sport specific error when plotting the line of best fit Manual recording of heart rate can lead to errors Maximum Strength Hand grip dynamometer The performer squeezes the dynamometer while lowering it from shoulder height to their side. The highest reading from 3 attempts is recorded Easy testing procedure Little equipment needed This test only gives an indication of the strength of the handgrip and forearm and is therefore limited
Coordination Alternate hand wall toss The performer stands behind a line 2 metres away from a wall. They then perform an underarm with the right hand and catch the ball with the left. This is followed by an underarm throw from the left hand and caught in the right. The performer tries to do as many as these throws as they can in 30 seconds and compare their results to a table Easy testing procedure Little equipment needed Not sport specific for sports such as tennis or hockey Speed 30 metre sprint test The time it takes to sprint 30m is recorded Easy testing procedure Little equipment needed can be human error with the timing performed outside the surface could affect the result especially during wet conditions specific in that there is no change in direction Balance Stork stand This is a test used to evaluate static balance. With hands on hips one foot is lifted and rests on the knee of the other leg. The heel of the straight leg then needs to be raised so the performer is balancing on their toes. The balance is then held for as long as possible and results compared to a standardised table Easy testing procedure Little equipment needed This is a static balance test and is not sport specific. Dynamic balance is used in most activities Agility agility run Mark out an area 10 metres in length Place four cones 3.3 metres apart Lie flat on the floor with your hands beside your shoulders On ‘go’ run the course as fast as you can. Get a partner to time the run and get your rating from a standardised table Easy testing procedure Little equipment needed There is a lot of data from which to compare results be human error with the timing performed outside the surface could affect the result especially during wet conditions Not sport specific with those sports that require bats, sticks and rackets since you perform the test empty handed!