Easy Fitness Components
Hard Fitness Components
Testing Proceedures
Common Fitness Tests
Obscure Fitness Tests
100

The total amount of energy obtainable from the anaerobic energy systems (the combined capacity of the ATP-PC system and anaerobic glycolysis system).

Anaerobic Capacity

100

The ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time.

Muscular Power

100

The degree to which a test measures what it is intended to test. 

Test Validity 

100

The test involves 12–minutes of sustained high intensity running close to the athletes LIP where the aim is to cover as much distance as possible.

Cooper 12 Minute Run Test

100

On a stationary exercise bike the participant is required to pedal as fast as possible for 30 seconds against a predetermined resistance.  

30-Second Wingate Test

200

The ability to move the whole body or parts of the body from one place to another in the shortest possible time.

Speed

200

The peak force that a muscle can develop in one maximal effort.

Muscular Endurance

200

The ability of a test to produce consistent results when a test is replicated

Test Reliability
200

The test involves running at increasing speeds between markers placed 20 metres apart and recovering for ten seconds in between runs . The test continues until the runner is exhausted.

Yo-Yo Intermittent Recovery Test

200

Set up markers 10 and 15 metres from the starting line. The participant sprints from the starting line through the 10 meter marker towards the 15m marker where they turn on the line and run back through the 10 meter marker. The time is recorded from when the participant first runs through the 10-meter markers, and stops when they return through that marker.

5-0-5 Agility Test

300

The maximum rate of energy production from the aerobic system (i.e. rate of energy produced in the presence of oxygen).

Aerobic Power

300

The ability to change body position quickly and accurately, and to maintain balance while moving at speed.

Agility

300

The agreement by the performer to continue with testing after being made aware of the risks involved with the test. 

Informed Consent

300

The test involves the participant starting behind a line and sprinting at full speed for 35–metres on a ‘go’ signal.

35m Sprint Test

300

The participant lies on their back, with their knees bent and feet flat on the floor. They attempt to perform one complete situp for each level in the prescribed manner, each level increases in difficulty.

Seven-stage abdominal strength test

400

The relative proportions of bone, muscle and fat within the body.

Body Composition

400

The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time in the face of fatigue.

Muscular Endurance

400

A physical activity readiness questionnaire that includes questions about heart health, previous and current injuries and current exercise levels. 

PAR - Q

400

The athlete starts standing with both feet on the ground. They must leap vertically as high as possible using both arms and legs to assist in projecting the body upwards as high as possible.

Vertical Jump Test

400

Participant grasps the overhead bar using an overhand grip (palms facing away from body), with the hands shoulder width apart. On the command ‘go’ timing starts. The participant should attempt to hold this position for as long as possible.

Flexed arm hang test

500

The ability to move a joint through its full range of motion in a fixed position (static) or while moving (dynamic).

Flexibility

500

The ability to use the body’s senses to execute motor skills smoothly and accurately.

Coordination 

500

The first step in the process. This step must be completed before fitness components can be identified or fitness tests can be selected. 

Activity Analysis

500

The test involves the participant running for 20m where they must arrive at the end of the shuttle before a beep signals for them to turn and run again. This process repeats at increasing speeds until the runner is exhausted.

Multi Stage Fitness Test

500

This is a measure of the maximal weight a participant can lift with one repetition. The participant attempts to complete successful repetitions with gradual increases in weight. Test will continue until the participant cannot successfully lift the weight.

1-RM (bench press, back squat, leg press)