Hello and welcome!
In this article, you'll learn the fitness testing norms for the most popular fitness tests commonly used in schools, sport and gyms. These are vital for evaluating how fit you are!
Are you:
Below average for your age and gender?
Average for your age and gender?
Above average for your age and gender?
This data can be invaluable for highlighting strengths, areas for improvement and suitability to various sports, positions and events!
THE 11 FITNESS COMPONENTS
1.Cardiorespiratory Fitness
This relies on the heart and lungs and involves long distance exercise. These norms are based on a 20-meter shuttle run test with a starting speed of 8.5 km/hour, which increases by 0.5 km/hour every minute. The levels indicated are the last completed level before the participant is unable to keep up with the pace for two consecutive beeps. These norms are only intended as general guidelines and may vary depending on factors such as fitness level, health, and individual differences.
2. Muscular Strength
This relies on muscles being able to lift very heavy weight. The grip strength test involves using a hand-held dynamometer to measure the maximum force a person can generate with their hand muscles. The test is typically performed by asking the person to grip the dynamometer as hard as they can for a few seconds. The maximum force recorded is then used to determine the person's grip strength.
3. Muscular Endurance
This relies on muscles being able to do a movement over and over again. The values listed are general guidelines for the 1 minute push-up test based on research studies and may vary depending on the population and specific study used. It's important to note that individual results may vary based on factors such as fitness level, health status, and exercise technique.
4. Flexibility
This relies on muscles and joints being able to move in a full range of motion
5. Body composition
This is about the amount of muscle and fat your body has. BMI = weight (kg) / height squared (m). Values are general guidelines for body composition based on research studies and may vary depending on the population and specific study used. It's important to note that individual results may vary based on factors such as age, gender, muscle mass, and bone density. Additionally, BMI does not account for differences in body composition or fat distribution, which can impact overall.
6. Agility
This is about being able to move your body quickly. These norms are based on research studies and may vary depending on the population and specific study used. It's important to note that individual results may vary based on factors such as agility training, physical fitness level, and injury history. Additionally, the Illinois Agility Test is just one measure of agility and may not fully capture an individual's overall agility performance.
7. Balance
This is about being able to maintain your body in one position. These norms are based on research studies and may vary depending on the population and specific study used. It's important to note that individual results may vary based on factors such as balance training, physical fitness level, and injury history. Additionally, the Stork Stand Balance Test is just one measure of balance and may not fully capture an individual's overall balance performance.
8. Power
This is about explosive movements. The vertical jump test measures an individual's explosive leg power. The individual stands with one arm raised and jumps as high as they can while reaching up with the opposite hand to touch a high point on a wall or other surface. The highest point touched is recorded, and the test is repeated three times, with the highest jump being recorded.
9. Speed
This is about moving quickly. The 20-meter sprint test is a commonly used test to measure speed and acceleration. The test requires the individual to sprint 20 meters as fast as possible from a standing start. This test is commonly used in sports such as track and field, soccer, basketball, and rugby to assess an individual's speed and agility. The norms table provides average and above-average times for males and females of different age ranges, allowing coaches, trainers, and athletes to evaluate their performance and set goals for improvement.
10. Coordination
This is about being able to do multiple things at once. The alternate hand wall toss test is a measure of upper body coordination, speed, and agility. The test requires the individual to throw a ball against a wall with one hand, catch it with the opposite hand, then repeat the process with the other hand. The number of successful catches within a certain time frame is recorded. This test is commonly used in sports such as basketball, volleyball, and handball to assess an individual's ability to quickly change hands and react to the ball. The norms table below provides average and above-average scores for males and females of different age ranges, allowing coaches, trainers, and athletes to evaluate their performance and set goals for improvement.
11. Reaction Time
This is about reacting quickly to something. The ruler drop test is a simple test of reaction time that measures the time it takes for a person to catch a ruler dropped by a tester. The tester holds the ruler at the top, and the person being tested places their hand below the ruler. The tester releases the ruler without warning, and the person being tested must catch it as quickly as possible.
The norms table shows the typical reaction times for males and females in different age ranges. The times are categorized as below average, average, and above average. A score below the below average range may indicate slower reaction time and may require further evaluation.
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Mr D, your online PE Buddy