KRISTOF JEFF VERA GRADE VI- PRUDENCE

Reaction Time Ruler Test

o procedure: The person to be tested stands or sits near the edge of a table, resting their elbow on the
table so that their wrist extends over the side. The
assessor holds the ruler vertically in the air between the
subject's thumb and index finger, but not touching.
Align the zero mark with the subjects fingers. The
subject should indicate when they are ready. Without
warning, release the ruler and let it drop - the subject
must catch it as quickly as possible as soon as they see it
fall. Record in meters the distance the ruler fell. Repeat
several times (e.g. 10 times) and take the average score.

Sit & Reach

Equipment
o ruler, step (optional, you could make your own sit
and reach box if keen too)
Procedure
If you have completed the home tests in order, you will be
well warmed up by the time you are up to the sit and reach
test. Otherwise, go for a jog and do some stretching
(see warm up for testing). Remove your shoes and sit on a
flat surface, legs extended in front of the body, toes
pointing up and feet slightly apart, with the soles of the feet against the base of the step (if there is no step, just
any flat surface will do). Place the ruler on the ground between your legs or on the top of the step. Place one
hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of
seconds, and measure how far you have reached. If you have trouble straightening you legs, get a friend to help
by holding the knees down flush with the ground. See also video demonstrations of the Sit and Reach Test.
Measurement
Mark or take note of your best score, take a measure in cm or inches beyond the base of your foot, or you did
not reach your toes, measure how far before the feet you were (a negative measurement score).
KRISTOF JEFF VERA GRADE VI- PRUDENCE

50 Meter Dash
Sprint or speed tests can be performed over varying distances, depending
on the factors being tested and the relevance to the sport. The 50 Meter
Sprint is part of the International Physical Fitness Test, and their
protocol is listed here.
o purpose: The aim of this test is to determine acceleration and
speed.
o equipment required: measuring tape or marked
track, stopwatch, cone markers, flat and clear surface of at least
70 meters.
o procedure: The test involves running a single maximum sprint
over 50 meters, with the time recorded. A thorough warm up
should be given, including some practice starts and accelerations.
Start from a stationary standing position (hands cannot touch the
ground), with one foot in front of the other. The front foot must
be behind the starting line. Once the subject is ready and motionless, the starter gives the instructions
"set" then "go.". The tester should provide hints for maximizing speed (such as keeping low, driving
hard with the arms and legs) and the participant should be encouraged to not slow down before crossing
the finish line.

Stork Balance Stand Test

The stork balance test requires the person to stand on one leg.
o purpose: To assess the ability to balance on the ball of the foot.
o equipment required: flat, non-slip surface, stopwatch, paper and pencil.
o procedure: Remove the shoes and place the hands on the hips, then position the
non-supporting foot against the inside knee of the supporting leg. The subject is
given one minute to practice the balance. The subject raises the heel to balance on
the ball of the foot. The stopwatch is started as the heel is raised from the floor. The
stopwatch is stopped if any of the follow occur:
o the hand(s) come off the hips
o the supporting foot swivels or moves (hops) in any direction
o the non-supporting foot loses contact with the knee.
o the heel of the supporting foot touches the floor.
CURL-UP EXERCISE
First, lie down on an exercise mat with your knees bent and feet flat on the floor.
Extend your arms straight forward. Place your palms flat on the ground. Next, curl up slowly using your
abdominal muscles. Your hands should slide forward a few inches toward your heels. Be sure to keep your
head up at all times. Slowly return to the starting position and repeat the exercise.
Step 1
Lie down on an exercise mat. Arms straight forward, palms down.
Step 2
Contract the abs, curl up. Move hands toward heels. Keep head up.
Step 3
Return to starting point. Repeat.
KRISTOF JEFF VERA GRADE VI- PRUDENCE
3-minute Step Test

This page describes the procedure for conducting the YMCA version of a step
test. A similar test is the Queens College step test, though it has a higher step
and a different stepping rate for men and women. See the other variations of
step tests.
o purpose: a step test provides a submaximal measure of cardio-respiratory
or endurance fitness (see also other step tests)
o equipment required: 12 inch (30 cm) step, stopwatch, metronome or
cadence tape, stethoscope.
o procedure: Begin by demonstrating the alternating stepping cadence to
the subject. In time with the beat step one foot up on the bench (1st beat), step
up with the second foot (2nd beat), step down with one foot (3rd beat), and step
down with the other foot (4th beat.) Allow the subject to practice the stepping
to the metronome cadence, which is set at 96 beats per minute (4 clicks = one
step cycle) for a stepping rate of 24 steps per minute. The athlete steps up and
down on the platform at the given rate for a total of 3 minutes. The athlete
immediately stops on completion of the test and sits down and remains still. Starting within 5 seconds,
the tester is to count the subject's heart rate (ideally with a stethoscope) for one complete minute.

Push Up Test at Home

Technique

Men should use the standard "military style" pushup position with only the
hands and the toes touching the floor in the starting position. Women have
the additional option of using the "bent knee" position. To do this, kneel on
the floor, hands on either side of the chest and keep your back straight.
Lower the chest down towards the floor, always to the same level each
time, either till your elbows are at right angles or your chest touches the
ground.

Do as many push ups as possible until exhaustion. Count the total number of pushups performed. Use the chart
below to find out how you rate.
KRISTOF JEFF VERA GRADE VI- PRUDENCE
Curl Up Test

Good strength and endurance of the abdominal muscles are

important in promoting correct posture and pelvic alignment. The
curl-up abdominal fitness test requires the subjects to perform as
many curl-ups as possible following a set cadence. The following
information describes the procedures as used in the FitnessGram
Program (and also the Brockport Test?). There is also a
similar Curl Up test as part of the Connecticut Physical Fitness
Test and a beep curl up test used for the NHL testing. See the
general guidelines for Abdominal Endurance Tests.

o purpose: The curl-up test measures abdominal strength and

endurance, which is important in back support and core stability.

o equipment required:

o a flat, clean, cushioned surface.

o PACER cd with curl-up cadence track. A sit up beep test mp3 which uses the same cadence is
also available. If the cadence cd is not available, you can call out at the set cadence using a
stopwatch, use a metronome, or create an audio track using the Team Beep Test software.

o 3.0" or 4.5" Curl-Up Measuring Strip. The 3.0 inch measuring strip is for 5-9 year olds, the 4.5"
is used for students age 10 and up. If the manufactured measuring strips are not available, you
can mark the floor with some tape, or use a piece of cardboard cut to the right dimensions
(see make your own)

o procedure: The student begins by lying on their back, knees bent at approximately 140 degrees, feet flat
on the floor, legs slightly apart, arms straight and parallel to the trunk with palms of hands resting on the
mat. The fingers are stretched out and the head is in contact with the mat. The measuring strip is placed
on the mat under the students legs so that their fingertips are just resting on the nearest edge of the
measuring strip. The feet cannot be held or rest against an object. Keeping heels in contact with the mat,
the student curls up slowly, sliding their fingers across the measuring strip until the fingertips reach the
other side, then curls back down until their head touches the mat. Movement should be smooth and at
the cadence of 20 curl-ups per minute (1 curl-up every 3 seconds).