Fitness Testing Fundamentals

Front

Multi-stage fitness test (Bleep test)

Back

aerobic endurance using 20-metre shuttle runs

Front

Sit and reach test

Back

flexibility, especially of hamstrings and lower back

Front

Handgrip dynamometer test

Back

grip strength in pounds or kgs

Front

Body Mass Index (BMI)

Back

Front

Vertical jump test

Back

lower body power in centimetres or feet

Front

Baseline for training programmes

Back

testing identifies current fitness levels to tailor training

Front

Motivation and goal setting

Back

testing provides measurable targets for improvement

Front

Standardised protocols

Back

consistency and reliability in test results

Front

Pre-test procedures

Back

informed consent, health screening, and warm-up

Front

Monitoring progress

Back

fitness testing tracks changes and effectiveness of training