Fitness Tests and Their Components

Front

Multi-Stage Fitness Test

Back

Run back and forth between two markers (20 meters apart) following audio cues that increase in speed until unable to keep up.

Front

Step Tests

Back

Step up and down on a standard bench for a set duration (e.g., 3 minutes); measure heart rate immediately after.

Front

Advantages of Step Tests

Back

Minimal equipment is needed; good for large groups.

Front

Disadvantages of Step Tests

Back

May not reflect fitness for all individuals; technique affects results.

Front

Yo-Yo Test

Back

Perform shuttle runs between two markers with increasing intensity and short recovery periods indicated by audio cues.

Front

Advantages of Yo-Yo Test

Back

Reflects demands of intermittent sports; measures both aerobic and anaerobic fitness.

Front

Disadvantages of Yo-Yo Test

Back

Requires space and audio equipment; can be challenging for beginners.

Front

Cooper Minute Run

Back

Run as far as possible in 12 minutes on a track or flat surface.

Front

Disadvantages of Cooper Minute Run

Back

Weather and terrain can affect results; less suitable for lower fitness levels.

Front

Wingate Test

Back

Cycle at maximum effort on a stationary bike for 30 seconds against a predetermined resistance.