Components of fitness and their tests
| Component | Test | Unit |
|---|---|---|
| Cardiovascular endurance (stamina) | 20 m multi-stage (beep) test; Cooper 12-minute run | level; metres |
| Strength | Hand-grip dynamometer | kg |
| Muscular endurance | Sit-ups or push-ups in 1 minute; plank time | count; s |
| Flexibility | Sit and reach | cm |
| Speed | 30 m sprint | s |
| Agility | Illinois agility run; shuttle run | s |
| Power | Vertical jump; standing long jump | cm |
| Balance | Stork stand | s |
| Coordination | Wall toss (alternate hands, 30 s) | catches |
| Reaction time | Ruler drop | cm → s |
| Body composition | BMI; skinfold; waist measurement | kg/m²; mm |
How to test fairly: protocol, validity and reliability
A protocol is the exact set of rules for a test. In the beep test you run 20 m and must reach the line before each beep; the beeps speed up each level, and you stop after missing the line twice in a row.
A test is valid if it measures what it claims (the sit and reach measures hamstring and lower-back flexibility, not shoulder flexibility). A test is reliable if it gives nearly the same result when repeated in the same conditions.
To improve reliability: same warm-up, time of day, surface, weather if outside, equipment and tester; follow the protocol exactly; give a practice try; record carefully. Before testing, check the person is healthy (a short readiness questionnaire) and warm up.
Using results: norms, goals and re-testing
Norm tables show typical scores for people of the same age and sex, split into bands such as poor, average, good and excellent. Results help you find strengths and weaknesses, set SMART goals, choose training, motivate yourself and check progress. Test, train for 6–8 weeks, then re-test with the same protocol.
Limits: some tests are maximal and need effort and motivation; field tests are less accurate than lab tests; norms may not suit everyone.
Devices, daily activity and recruitment tests
Devices: stopwatch, tape, scales, hand dynamometer, heart-rate monitors (chest strap or watch), pedometers, fitness bands and apps that count steps, active minutes, distance and heart rate. They are handy for tracking trends but not always exact. A common goal for teens is about 60 minutes of moderate to vigorous activity a day.
Recruitment tests: police, armed forces, fire and rescue services and some other jobs test candidates with fixed tasks, such as a timed 1.6 km or 2.4 km run, a beep test level, push-ups, sit-ups, pull-ups, a load carry or a ladder climb. To prepare, find the exact test, test yourself, then train specifically for it (specificity) and re-test.
Key formulas and definitions
- BMI = mass (kg) ÷ height² (m²)
- Reaction time from ruler drop: t = √(2d ÷ g), d in metres, g = 9.8 m/s²
- Average speed in a sprint = distance ÷ time
- Valid = measures the right thing; Reliable = same result when repeated
- Test → train (6–8 weeks) → re-test
Worked examples
1. A student has mass 45 kg and height 1.50 m. Find the BMI.
BMI = 45 ÷ 1.5² = 45 ÷ 2.25 = 20 kg/m².
2. In a ruler drop the ruler falls 20 cm before it is caught. Find the reaction time.
d = 0.20 m. t = √(2 × 0.20 ÷ 9.8) = √0.0408 ≈ 0.20 s.
3. A footballer wants to check if agility training worked. Plan the testing.
Do the Illinois agility run at the start, with a set warm-up, same shoes, same pitch and the same timer. Train for 6–8 weeks. Re-test under the same conditions and compare times; a lower time means better agility.
4. Two testers time the same 30 m sprint: one gets 4.9 s, the other 5.3 s. What is wrong?
The test is not reliable because of tester error (hand timing reaction differs). Use one trained tester, or electronic timing gates, and give two tries, taking the best.
Common mistakes
- Using a test for the wrong component (e.g. a 30 m sprint to measure stamina).
- Changing conditions between test and re-test, so you cannot tell if training worked.
- Thinking BMI shows fat. It cannot tell muscle from fat, so very muscular people get high BMI.
- Skipping the warm-up and health check before maximal tests.