On this page of our website we go over the different components of fitness and the different tests to record how high or low your fitness level in the particular component is. Also Mentioned is what the Advantages and Disadvantages are of each test. The different components of fitness include:
Body Composition
Flexibility
Muscular Endurance
Muscular Strength
Power
Aerobic Endurance
Speed
Strength
Body Composition
Skin Fold Calipers
This test measures an athletes body fat percentage. The tester would pinch the skin of whoever is getting measured however not grabbing the muscle below. The skin is measured in mm and this test should be done twice with the mean being the result however if the results are very different then they should do the test a 3rd time with the median value taken instead.
Advantages of the Skin fold
- Easy to do and cheap
Disadvantage of the Skin fold
-Not the most reliable test. This is not the most reliable test as it has to be done properly and there are 8 standard sites.
Flexibility
Sit and Reach Test
The Sit and Reach test measure majority the lower back and hamstrings flexibility. Using a box that is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the toes is recorded as 11 inches. Simply Putting your feet flat against the side of the box and leaning over the ledge of the box and pushing a mark as far forward as you can.
Advantage of sit and reach test
The sit and reach test improves the participants flexibility.
Disadvantages of Sit and reach test
A disadvantage of this test is that participants with long arms could have an advantage and get a higher score compared to someone with short arms.
This also applies to someone with short arms/long legs.
Muscular Endurance
Sit Ups
Stopwatch is needed as well as a mat/blanket is suggested. Given 2 mins on the stop watch then the athlete is must complete as many sit ups as possible in the given time. A complete set up is when arms are crossed and when the upper body is up the elbows go over the participants knees and when down their shoulder blades touch the ground.
Advantages of the sit ups test are:
- It tests you core strength as well as also completes a work out for you. Because the test works the core it also improves your stability and helps you fall down less.
- An advantage is that this test can be done for Free because all that is required is (if wanted) a mat and a timer.
- Minimal equipment is needed
Disadvantage of the sit up test:
- Some people cannot physically do it due to them be overweight
- Many people do not know how to pace themsleves when doing the tests so they tire themselves really quickly and get too tired by the time they are half way through their test
Muscular Strength
Hand Grip Test
Using a Handgrip Dynometer the subject will hold the dynometer and have their elbow at a right angle next to their body. The subject should not move anywhere else on their body only the squeezing of the dynometer. The dynometer is pictured on the right.
Some may find this test is not valid due to the fact the muscles being tested are the forarm and not other muscle groups for example their legs. There are other tests available for the other muscle groups.
Advantages of the hand grip test
This test is used to test the general strength level and there is lots of normative data available.
Disadvantages of the hand grip test
The Dynometer must be altered according to the subjects hand size and if not done properly then the results can be effected and wont be accurate.
Power
Sargent Jump
Requires a wall and pencil or chalk. Participant stands next to wall reaches arm up and marks on the wall the highest mark they can. Next the participant starts on two feet and jumps as high as they can in the air making a mark on the wall. Then Measure the distance between your first and second marking on the wall.
Advantages of the Sargent Jump:
This test is quick and cheap as it requires almost no equipment apart from a pen/pencil or chalk to make a mark on the wall
This test is also very easy to complete
Disadvantages of the Sargent Jump:
Many consider the technique to have an disadvantage as the subject has to time their jump so that they make a mark at the peak of their jump.
Many people also have a mark which may be of different heights (the mark is at an angle) and so they may be adding or taking away some distance to the jump.
Aerobic Endurance
Bleep Test/ 20m Multistage Fitness Test
This test is very popular amongst the world and is used from school PE lessons to Police Training and Testing. It is also known as the 'Bleep' or 'Beep' Test. This test requires 20m of flat surface, Marked lines or cones, Speakers (if to a large crowd), Beep test CD or soundtrack. Participants start on one line, as the beep goes they make their way to the opposite line (20m away) or cones before the next beep. Once they are there another beep goes off and they are to head back. As the track goes on the beeps get closer together thus making the subjects jog to and from the line faster. This tests their Stamina. If the subject doesnt get to the line on time the lose a 'chance' or a 'life'. Once they have missed three 'lives' in a row they are out and they record what their score was (score is said during the sound track)
Advantage of the Bleep Test
- This test will be nice and easy for beginners and it is one of the easiest to test as there is not many requirements that is needed.
- Equipment is very minimal as you can either do it on a flat surface.
- You will not have to worry about anyone running with you as you can test this on your own.
Disadvantages of the Bleep Test
- Motivation can cause participants to not try their best and will drop out quickly. Usually this test is conducted outside so the weather can have a large effect on the athletes/students.
- A negative for this test is that most people use a treadmill of their own. However if they dont it can be costly.
Speed
30 Yard Dash
The 30 Yard Dash is when the individual runs 30 yards as quickly as possible and their time is recorded. They are given a proper warm up with practice starts ad accellerations. Once they are ready to start they begin at a stationary position once a whistle is blown or a horn goes off they run as fast as they can to the end and they are timed as well. The test is completed twice and the better score is recorded. 30 yards is 27.43 meters.
Advantages of the dash
There is almost no equipment needed apart from the marks of start and finish, a space to run and a timer.
You need very minimal equipment
The test is very easy to understand as it is very simple and there is no ways to injure yourself if you complete the test properly
Disadvantage of the dash
Results could be unreliable due to environmental factors
Sometimes the person timing you may not have gotten the correct time as they may have had trouble starting and stopping the watch.
Strength
10 Rep Max
The athelete will be given a weight that they can bench press, and continue going until it is the maximum weight that they can lift.
The client will have to be able to do it 10 times (ONLY) to complete this test.
Advantages of 1 Rep Max
This test is not tiring and the equipment is available at all gym facilities
Disadvantages of 1 Rep Max
Only athletes that are advanced and know the correct techniqe of lifting a weight can achieve this, if not the individual can injure themselves.
Another advantage is that you need gym equipment and some cannot afford this.
This test is also very time consuming.