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Fitness Testing Protocols
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Illinois Agility Test
Measures speed and agility. Conduct by setting up a course which the participant must navigate around as quickly as possible.
Push-Up Test
Measures upper body strength and endurance. Conduct by counting the maximum number of push-ups performed continuously without rest, keeping a proper form.
Sit-and-Reach Test
Measures flexibility of the lower back and hamstring muscles. Conduct by sitting on the floor with legs stretched out straight ahead. Reach forward and touch the toes or measure the distance reached.
YMCA Step Test
Measures cardiovascular endurance. Conduct by stepping up and down on a platform at a rate of 24 steps per minute (for women) or 22 steps per minute (for men) for 3 minutes, then measure heart rate recovery.
Body Composition Test
Measures the percentage of fat, muscle, bone, and other tissues that comprise the body. Conduct using various methods like skinfold measurements, bioelectrical impedance analysis, or DEXA scan.
Standing Long Jump Test
Measures leg strength and power. Conduct by having the participant jump as far forward as they can from a standing position, measuring from the starting line to the nearest point of contact on the landing.
Hexagon Agility Test
Measures the ability to move quickly while maintaining balance and coordination. Conduct by having the participant jump in and out of a hexagon-shaped area as quickly as possible, facing forward the entire time.
T-Test
Measures agility, particularly the ability to change direction. Conduct by having the participant sprint to several points in a 'T' shape arrangement as quickly as possible.
1RM Test
Measures maximal strength of a particular exercise. Conduct by warming up, then gradually increasing weight until the maximum weight that can be lifted once is found.
Vertical Jump Test
Measures explosive leg power. Conduct by standing side-on to a wall and reaching up with the hand closest to the wall. Jump as high as possible using both arms and legs to assist in projecting the body upwards. Measure the difference between the reach height and the jump height.
Cooper 12-Minute Run Test
Measures cardiovascular endurance. Conduct by having the participant run or walk as far as possible in 12 minutes. Measure the total distance covered.
Grip Strength Test
Measures hand and forearm strength. Conduct by having the participant squeeze a dynamometer with maximum isometric effort, maintaining for about 5 seconds.
300-Yard Shuttle Run
Measures anaerobic capacity. Conduct by having the participant sprint 25 yards back and forth six times without stopping. Total distance covered is 300 yards.
40-Yard Dash
Measures speed and acceleration. Conduct by having the participant sprint 40 yards on a flat surface as fast as possible from a standing start.
Beep Test
Measures cardiovascular fitness and endurance. Conduct by running continuously between two points 20 meters apart in time to recorded beeps that progressively get faster.
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